20 MIN FULL BODY WORKOUT // No Equipment | Pamela Reif

20 MIN FULL BODY WORKOUT // No Equipment | Pamela Reif

Video Transcript

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[Music] to a place where we don’t know about the sea the world in action what we can be life with no distractions [Music] is i’m done living life with the lights i’ve died with my own doubts [Music] [Music] yes [Music] not looking back eyes on the freeway bonnie and clyde a classic cliche we’re on the run this is what we waited for [Music] [Music] is [Music] [Applause] [Music] [Music] so [Music] foreign [Music] don’t stop turn off the lights wash us when i wake up don’t quit i fell for you don’t pray break it into a long time before i [Music] don’t knew it up [Music] standing up here [Music] [Music] we can’t [Music] me [Music] standing up for you [Music] is [Music] [Applause] i just wanna you’re the solution [Music] you are you are [Music] baby [Music] don’t touch me it’s crazy it’s none of your [Music] than my business disaster baby oh baby [Music] baby don’t touch me it’s crazy i think i’m faster than all the [Music] disasters [Music] [Music] i should know [Music] i [Music] i see titans and some troubles that everybody has to face [Music] [Music] [Music] so [Music] [Laughter] [Music] oh cause we got all the time we need there’s no way we could ever lose it throw it all on the ground breaking down [Laughter] um [Music] [Music] [Applause] [Music] down [Laughter] [Music] everything [Music] [Applause] [Music] you’re the solution you are you are [Music] make me go away [Music] i don’t really care if it’s getting fair i just wanna love you babe [Music] [Music] yeah you can turn [Music] let’s do me again [Music] i is let me hold your hand [Music] baby [Music] [Music] give it to me give it to me just do it again give it to me give it to me do it again sleep is [Music] give it to me [Music] [Applause] [Music] whether you like it like it or not [Music] not interested open your eyes let’s get it done take my hand just follow me [Music] [Music] oh i’ll never get tired [Music] i’m over here [Music] [Applause] [Music] [Music] oh i’ll never get tired [Music] [Music] you

Transform Your Fitness Routine with No-Equipment Bodyweight Workouts

Welcome to your ultimate guide to bodyweight workouts that require no equipment!

These workouts rely solely on the resistance of your own body to build strength and endurance. Whether you’re a fitness newbie or a seasoned athlete, bodyweight exercises are perfect for any level. And while you’re here, check out our top-brand clothing products to ensure you look and feel your best during every workout.

The Benefits of Bodyweight Workouts

Bodyweight workouts offer numerous benefits that make them an excellent choice for anyone looking to improve their fitness:

  • Convenience: No need for a gym membership or expensive equipment. You can perform these workouts anywhere, anytime.
  • Versatility: Suitable for all fitness levels, from beginners to advanced athletes.
  • Efficiency: Bodyweight exercises target multiple muscle groups simultaneously, providing a full-body workout.
  • Functional Fitness: These exercises mimic everyday movements, improving your overall functional strength and stability.
  • Minimal Injury Risk: With proper form, bodyweight exercises are less likely to cause injuries compared to weightlifting.

Essential Bodyweight Exercises

Push-Ups

Push-ups are a fundamental exercise that strengthens your chest, shoulders, triceps, and core.

  1. Standard Push-Up: Start in a plank position with your hands shoulder-width apart. Lower your body until your chest almost touches the floor, then push back up.
  2. Modified Push-Up: Perform the push-up with your knees on the ground for a less intense variation.

Squats

Squats are excellent for building lower body strength, targeting your quads, hamstrings, glutes, and calves.

  1. Bodyweight Squat: Stand with feet shoulder-width apart. Lower your body as if you’re sitting in a chair, keeping your back straight and knees over your toes. Return to the standing position.
  2. Jump Squat: Add a jump at the end of each squat for an extra cardio boost.

Lunges

Lunges are great for working your legs and improving balance and stability.

  1. Forward Lunge: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Push back to the starting position and switch legs.
  2. Reverse Lunge: Step backward with one leg and lower your hips, then return to the starting position.

Planks

Planks are a core-strengthening exercise that also engages your shoulders and glutes.

  1. Forearm Plank: Lie face down and lift your body onto your forearms and toes, keeping your body in a straight line from head to heels. Hold this position.
  2. Side Plank: Rotate onto one forearm and the side of your foot, lifting your hips to maintain a straight line. Hold and then switch sides.

Bodyweight Workout Routine

Here’s a sample bodyweight workout routine to get you started. Repeat this circuit three times for a complete workout:

  1. Warm-Up: 5 minutes of light jogging or jumping jacks.
  2. Push-Ups: 3 sets of 15 reps.
  3. Bodyweight Squats: 3 sets of 20 reps.
  4. Forward Lunges: 3 sets of 15 reps per leg.
  5. Forearm Plank: 3 sets of 1-minute hold.
  6. Cool Down: 5 minutes of stretching.

Upgrade Your Workout Wardrobe with Top Brand Clothing

While bodyweight workouts require no equipment, having the right clothing can make a significant difference in your performance and comfort. Explore our top-brand clothing options to enhance your workout experience:

Yoga Sets

  • Comfort and Flexibility: Our yoga sets are designed to move with your body, providing maximum comfort and flexibility.
  • Stylish Designs: Choose from a variety of stylish designs that make you look as good as you feel.

Activewear

  • Breathable Fabric: Stay cool and dry with activewear made from breathable, moisture-wicking materials.
  • Supportive Fit: Enjoy the perfect balance of support and flexibility for all your movements.

Shorts

  • Freedom of Movement: Our shorts offer unrestricted movement, making them ideal for squats, lunges, and more.
  • Durability: Made from high-quality materials that stand up to intense workouts.

Sports Bras

  • Optimal Support: Our sports bras provide the support you need for high-impact exercises like jumping squats and planks.
  • Comfortable Fit: Designed for all-day comfort with adjustable straps and breathable fabrics.

Swimwear

  • Versatile Use: Perfect for both swimming and beach workouts, our swimwear combines style and functionality.
  • Chlorine-Resistant: Durable materials that withstand the rigors of regular swimming.

Why Choose Our Top Brand Clothing?

  • Quality Assurance: We only offer products from top brands known for their quality and performance.
  • Fashion-Forward: Stay on trend with the latest styles in activewear and swimwear.
  • Customer Satisfaction: Our commitment to customer satisfaction ensures you’ll love every purchase.

Shop Now and Elevate Your Fitness Journey

Ready to take your bodyweight workouts to the next level?

Browse our collection of top-brand clothing today and find the perfect pieces to complement your fitness routine. With the right gear, you’ll feel more motivated and confident in every workout session.

Embrace the power of bodyweight exercises and transform your fitness journey without the need for equipment. And don’t forget to gear up with our top-brand clothing to look and feel your best.

Shop now and start your journey to a stronger, healthier you!

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Comments (36)

  • @LorenaSala-xu6xq Reply

    has anyone gained weight with these ?

    May 17, 2024 at 1:44 AM
  • @ayjanannageldiyeva6058 Reply

    Do these exercises (without weights) give definition to muscles? Help a friend

    May 17, 2024 at 1:44 AM
  • @assimadauletbek3695 Reply

    Hello, guys! This is my 2nd week of doing beginner workouts with Pamela. I am doing this one with another 20 min beginner workout (you can find it among Pamela’s videos). First week of doing this was tough and I could do the exercises with breaks after each 15 seconds. But 2nd week of exercises became easier to do. I can do it longer compared to last week and I can do it faster and with less breaks. I see the improvements in my body response – I became more resilient and stronger! Good luck to everyone and don’t stop! Just do it slowly, give yourself time to get used to it. You will def see the results. Don’t do it every day, give some time for your body muscles to rebuild itself and to rest.

    May 17, 2024 at 1:44 AM
  • @carmencitaoneill Reply

    Omg this was sooo good! I will repeat this a looooot such a nice short but intense workout! 💪🏼💪🏼💪🏼

    May 17, 2024 at 1:44 AM
  • @catherinehung3020 Reply

    2024 I’m still doing this ❤
    Really good full body workout

    May 17, 2024 at 1:44 AM
  • @user-xt5zp7mh7x Reply

    Pamela!
    Ich weiß du kannst deutsch
    DU MACHST MICH FERTIG!!

    May 17, 2024 at 1:44 AM
  • @ethanlim8951 Reply

    진짜 유튜브 타바타중 제일 힘듬 미쳤음 와

    May 17, 2024 at 1:44 AM
  • @catherinewang9364 Reply

    never in my life have i've been so grateful for a plank…

    May 17, 2024 at 1:44 AM
  • @entoo1616 Reply

    I love this video❤ thank you so much 🙏

    May 17, 2024 at 1:44 AM
  • @user-rp8br4qt4k Reply

    Bài tập phần cuối BREAK tên bài hát là gì ạ😢

    May 17, 2024 at 1:44 AM
  • @nikitasulakhe8938 Reply

    HEY PAMELA can u pl tell if a C section womens can do this excercise???

    May 17, 2024 at 1:44 AM
  • @carorose1600 Reply

    just died a few times

    May 17, 2024 at 1:44 AM
  • @user-ee4bl4og5h Reply

    You have to add in more rest girl, I’m dead

    May 17, 2024 at 1:44 AM
  • @saranyabalaji8905 Reply

    The comment session is so funny😂

    May 17, 2024 at 1:44 AM
  • @Sleuthextraordinaire Reply

    I’m sweating by just watching it

    May 17, 2024 at 1:44 AM
  • @emmazaepop3805 Reply

    Are u Isabella anutite

    May 17, 2024 at 1:44 AM
  • @seekers1143 Reply

    Kindly make more 20 minutes full workout

    May 17, 2024 at 1:44 AM
  • @user-sl5vs4lp5x Reply

    what are the name of all the songs?? the link doesnt work

    May 17, 2024 at 1:44 AM
  • @lala77915 Reply

    Pam 本人也累了的一套認真的20分鐘!超級喜歡,組合很均勻,全身都有練到!

    May 17, 2024 at 1:44 AM
  • @user-vr3jm8le6t Reply

    Workouts like those makes ppl stop working out like pls be a beginners friendly give them the pause and some breathing moves this ain’t gon to help a beginner emotionally like seeing her non stop one after another makes me very disappointed of myself already

    May 17, 2024 at 1:44 AM
  • @ratifahkambeu2225 Reply

    Simple but hard🤦🤦

    May 17, 2024 at 1:44 AM
  • @Warmy.Flame- Reply

    😍😍😍

    May 17, 2024 at 1:44 AM
  • @asilarabac6428 Reply

    good combinations

    May 17, 2024 at 1:44 AM
  • @ravenng5 Reply

    How many calories do you think you burn in general with this workout?

    May 17, 2024 at 1:44 AM
  • @ilyy_luise. Reply

    How many calories does it burn?

    May 17, 2024 at 1:44 AM
  • @user-sv8fy7wz8v Reply

    Nice video

    May 17, 2024 at 1:44 AM
  • @coronelsakura2841 Reply

    I am here to have my man boobs removed

    May 17, 2024 at 1:44 AM
  • @Sophie-py8cr Reply

    2 minutes in and i cant breath anymore

    May 17, 2024 at 1:44 AM
  • @roxanlansangan4838 Reply

    Pause😂and play..pause and play repeat😂😅

    May 17, 2024 at 1:44 AM
  • @milelo5675 Reply

    Amazing routine!

    May 17, 2024 at 1:44 AM
  • @RuthKhamali Reply

    I love you Pamela so much your work is so amazing wish to see you one day

    May 17, 2024 at 1:44 AM
  • @mehakreates Reply

    I did each for 20 seconds, 5 for break and 5 for understanding how to do the exercise👍🏻

    May 17, 2024 at 1:44 AM
  • @user-ut1df8nh9o Reply

    Wow, seid langem wieder eins der besten Workouts das ich hatte und es war nicht zu schnell, man kam gut hinterher. Ebenso haben die Pausen perfekt gepasst, sodass man den Inneren Schweinehund gut überwinden konnte. DANKE!!

    May 17, 2024 at 1:44 AM
  • @user-cp2cl6xv3h Reply

    1日目 〜8:18 give up

    May 17, 2024 at 1:44 AM
  • @maryanneroselle4434 Reply

    Damnnn I did it.. and I am sick two days with flu and intestinal virus😅😅😅 wow that’s the way to take the sickness away

    May 17, 2024 at 1:44 AM
  • @vespaaa Reply

    someone else who is struggling with the outer leg exercise?

    May 17, 2024 at 1:44 AM

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