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10 MIN INTENSE AB WORKOUT // No Equipment | Pamela RF

152997 ratings | 8885385 views
QUICK & INTENSE. NO EQUIPMENT NEEDED. NO EXCUSES ♥︎ The video is in full length which means you can just follow whatever I’m doing! 30 seconds each exercise – NO REST IN BETWEEN. Visit my BLOG for more... http:/www.aboutpam.com ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Snapchat @pamela_rf1 ➞ Facebook http://www.facebook.com/PamelaRfOfficial/ ➞ Twitter http://www.twitter.com/pamela_RF/ MUSIC by NCS Channel = http://bit.ly/1rrCLwu 1. http://bit.ly/1SM3seC // Anikdote - Life is Over 2. http://bit.ly/1THLERa // Ship Wrek & Zookeepers - Ark 3. http://bit.ly/1J6tK6G // Kontinuum - Aware 4. http://bit.ly/1KkRhg3 // JPB - High CONTACT ME (business inquires): [email protected]
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Text Comments (2999)
Maria p (10 hours ago)
my arm hurts from so many planks😩
Chanel Bae (22 hours ago)
Mädel bind dir die Haare zu
Marlena Bea (22 hours ago)
My body has left the chat
flower girl (1 day ago)
I just want to thank you for transforming my body for the past year with your workouts. I didn’t think this type of transformation was possible. Thank you so so so so much :).
trisha taya (1 day ago)
i have been doing this particular workout for past 1 year and now i dont think its burning any fat bc i feel same. Can anyone of you suggest me why isnt it working or what else should i do to burn fat. PS- i do home workouts only. please help. :)
lit_galexy_Cookie (2 days ago)
Day 1: I’m ded
Emm Quemada (3 days ago)
I love all your workout videos..no long introductions etc.. Straight to the point:)
Niah Sicat (3 days ago)
how can she do it without any rests
Νάντια Lol (2 days ago)
It's called "trying".
Sumowrestler Lave (5 days ago)
after 6 months I can finally do this without stopping :)
Νάντια Lol (3 days ago)
Hello.Im glad you could make it without any breaks!I would like to know if you got any results.Thanks!!!!
Jackie M.Jacobs (8 days ago)
How she did this with no break I do not understand 🙃😂. This is why she has abs and I don’t 🙃
Olly Wang (8 days ago)
Only idiots wearing make up to workout!!!
Νάντια Lol (8 days ago)
She can do what ever she wants.
gia Brantley (10 days ago)
Love This work out
Natalia (9 days ago)
1 like = 1 day of doing this workout! My goal is 30 days or more! I know I can do it! 😁
Maria p (10 days ago)
my neck hurts so bad wtf
manisha waghmare (12 days ago)
Maam your workout are great and effective , i request you please make 20 min workout on back fat and 20 min on abs and waist fat.
Wait What? (14 days ago)
How many calories do you burn during this workout?
The Truth (14 days ago)
Dude she can’t do a plank 😂😂 your ass isn’t suppose to be in the air in gym our stomachs are 6 inches off the ground and that’s the right way to do it
Anjali Chauhan (15 days ago)
This workout is fucking hard!!😭😭😭😭
Rebecca's Run (15 days ago)
Thank you for sharing your workouts, this ab one was awesome. I love the uncomplicated moves, the music and how you have the timer beep when we are ready to change moves. Thanks again, looking forward to more workouts.
Νάντια Lol (2 days ago)
Hello!I would like to know if you got any results please?Thanks.
Deeksha Doc (15 days ago)
Whenever i want to hit my abs sooo hard ,i do this workout. Cuz i can't do this daily ,😂😂😂
Νάντια Lol (2 days ago)
I can't do this daily either but i force my self too lol.
Therese Paraiso (16 days ago)
I'm gonna do this for 4 months and I'll update if something changes.... P.S. thank you for this wonderful exercise! Hope this works for me.
Dominika huh (17 days ago)
i did only 6 minutes I'M DYINGGGG
Krystal Rodriguez (17 days ago)
It’s not good for your back to be doing a lot of crunches wait until you’re 60 and you’ll see what will happen to your body
맛다시 (18 days ago)
다시시작! 1일차
Martin Turnbull (18 days ago)
Pretty woman thanks for great exercise very interesting all yer exercise.. great 💕
Denise XOXO (19 days ago)
does this reduce back fat ?
Lois Jackson (19 days ago)
Feel free to take a screenshot 💕 30 secs Crunches Crunches with leg lift Bicycle crunches Reverse crunch variation Single leg drops Flutter kicks Scissor kicks Leg lift Mountain climbers Plank Mountain climbers Plank Plank with hip twist Spider plank Side plank pull Side plank (Other side ^) Up and down plank Good luck guys and remember working out isn’t exercising for 10 minutes then getting abs it takes progress don’t ever underestimate yourself 💕☺️
Monisha Kalburgi (19 days ago)
I'm burning after this. Really effective one
n a (20 days ago)
this girl isn't human...how did her make up stay put and not a single drop of sweat on her mat...?? nice work! amazing!
Marija Tosic (20 days ago)
I’ve been doing these everyday for awhile now and my abs feel soooo good! Thank you, love it!
fallentori (11 days ago)
SUP GUYS. I started this workout about a week ago, paired with the “10 min booty workout” I want to update my results here just so you guys have a general idea of what’s happening. Keep in mind that it takes about 6-8 weeks to see actual results. Also it depends on the amount of fat you have to burn. More fat=faster results. Less fat=longer results. I am not the skinniest but I also don’t have a ton of fat, so it might take me a little bit more time to reach my goal. Eating less for calorie deficit, pairing these workouts with some cardio(dancing), and taking breaks on Wednesday and Saturday. That’s pretty much all the factors included. 1 week/Sunday Jan. 27 - so far not many changes, but I did lose some weight. Also got used to the flow of this workout, so it’s a little easier to do now. 2 week/Sunday Feb. 3 - Not many changes but I’m ready to keep going. I can almost do the whole ab workout without stopping. I did, however, take 3 breaks this week and not 2. Because my legs were sore from dancing and I didn’t want to put too much weight on my muscles.
ghost but not mane (21 days ago)
i will do this for a month with Gabriella withed workouts and update :) starting today!
Kevin Wins (21 days ago)
Why did this 10 min workout take me a half hour?
Cristina Scordato (22 days ago)
Guys, I altern this and Alexis Ren’s workout every day and after just a week I can tell u that I can see lil results🤩 I don’t have abs yet (obv). I’ll workout and tell u, but I’m pretty sure that if you’ll work hard, you will see results!! JUST DON’T GIVE UP💪🏽🔥
Hannah Milanda (23 days ago)
will always be my favorite one
Maraa_Wie (24 days ago)
Dieser Moment wenn die ARME zu schwach für das Workout sind 🙄
KIM (25 days ago)
please someone tell me if we burn belly fat by doing this workout !!? TT
Sab Sab (27 days ago)
3:55 lower back should be always on the floor
E Cat (27 days ago)
Idk if anyone still is in the comment section here lol.... but I’ll be doing daily updates!! Days 1:
Νάντια Lol (12 days ago)
Uptade
Johanna Brandstätter (28 days ago)
All 30 sec, no rest in between: |Crunch| |Crunch with leg lift| |Bicycle Crunch| |Reverse Crunch Variation| |Single Leg Drops| |Flutter Kicks| |Scissor Kicks| |Leg Lift| |Mountain Climbers| |Plank| |Mountain Climbers| |Plank| |Plank with hip twist| |Spider Plank| |Side Plank Pull| {right} |Side Plank| {right} |Side Plank Pull| {left} |Side Plank| {left} |Up and Down Plank| ❤WELL DONE !❤
Rosemary Bravebell (28 days ago)
my. arms. are. dying.
Liam Ullah (28 days ago)
I legit suffered just watching you do these exercises...
Frankie Dee (1 month ago)
Pam you are amazing but I’m convinced you’re part robot! This burns so bad and even after you’ve finished you look so casual and better than I do after I’ve spent over an hour getting ready!
Kristina Nagode (1 month ago)
Did this after the other 10min abs workout and it burns haha awsm
Kristina Nagode (27 days ago)
Done. After the other 10min ab workout. Killer combo
dolan twins imagines (1 month ago)
wish me luck
زهرة النرجس (1 month ago)
This abs workout i harder than the sixpack workout and the ab workout
Misty H (1 month ago)
I’m having a hard time doing the side planks. I’ve been doing this for a while but I still can’t seem to hold myself up. Any suggestions?
JoJo (1 month ago)
Bin ich die einzige die von den Übungen Rückenschmerzen bekommt
Shikha Sharma (1 month ago)
Love u pam.. Sooo effective exercise..
Megan Fitz (1 month ago)
Her finishing the workout: :) *ponytail still perfect, zero sweat* Me finishing the workout: >:( *sweat dripping, second circuit, arms hurt, wishing i was dead instead of determined to get a sixpack*
Daniella Isabelle (1 month ago)
DAMN WOMAN YOURE KILLING ME
neka taylor (1 month ago)
how does she do this without a break :(
Manon Pouwels (1 month ago)
Beauty 😍😍😍 ..
Marvellous Dan (1 month ago)
i almost died! GOD! i;m swimming in my own sweat
carolina cotom (1 month ago)
is it normal that when i do fluter kick or leg rises that i also feel in in my legs
Alya Michelle (1 month ago)
yes it is.
Auburn Wilson (1 month ago)
Yes! I’ve been doing this every other day for 24 days and I finally went through the whole thing without resting!!!
Manny Garcia (1 month ago)
The best part of this video is there's no unnecessary talking.. you can focus on the workout
erin gallagher (1 month ago)
I MADE IT THROUGH IM SO PROUD OF MYSELF
Silver Dove (1 month ago)
#SUPERWOMEN
Jacquelin Isidro (1 month ago)
I did this workout for s month straight but I didn’t see results until I made sure to diet as well don’t forget to watch what you eat or else you’ll ruin all the progress you have made. Good luck 💕
Rachel Cox (1 month ago)
This reminds me of the alexis ren ab workout
Maria Schnäpchen (1 month ago)
3:12 Wie heißt das Lied ?💕
Stila Stila (1 month ago)
want a break,just pause the video rest then continue ...lol she ain't getting tired
mnlovemn (1 month ago)
ICH HASSE DICH! I'm dying!! Wie hälst du das ohne pause durch
Hailey DiGirolamo (1 month ago)
After doing this workout 3 (and a half) times I can already feel and see ab formation TY SO MUCH PAM!!!
Russ Vodi (1 month ago)
7
Marion Puyou (1 month ago)
cool but music not cool
Idris Hussein (1 month ago)
😍😍😍😍😍
Sonal Wanjari (1 month ago)
Day 1 : here I come 💁🏻‍♀️ It's hard to do w/o any breaks , but i managed to do it anyhow(with breaks 😝).. exhausted
Vanessa Saliba (1 month ago)
done :D
Why are u running (1 month ago)
It was going so well until the planks... my poor poor arms
Why are u running (1 month ago)
Scissor kicks will be the death of me
Why are u running (1 month ago)
You look so much like Lydia from teen wolf
Νάντια Lol (9 days ago)
I thought I was the only one who noticed😂
Hailey DiGirolamo (1 month ago)
HOW PAM HOW!!!!!!! This is my first time doing it all the way through (at least trying too) I started cause on new years eve my friends little sister wanted one of her new years resolutions is to get abs so she turned on this video so I remembered and now its one of my goals for this year I'm going to try my best to do this work out everyday Thank you for the video!
Sarah Kirby (1 month ago)
Oh my gosh I did the full workout 1st time I feel so excited!
Rochelle Kepford (1 month ago)
This is my second day workout with her video! New year, new attitude!!! Hoping to see some abs! I thought getting abs was hard but it's harder than i thought!
Inci Zeynep (1 month ago)
Thankkkk youu🙂
Joy Tan (1 month ago)
HELLO realised I need to be accountable somewhere so hi youtube :) Done with: Day 1: Completed it, but took 2 breaks and skipped one side plank because week but feels good! Day 2: Completed it, a bit slower but still got it and took shorter breaks Day 3: WAH I died I couldn't finish it but tomorrow I will do its plus thigh legit
mawar merah (1 month ago)
INSANE
CrisMillen (1 month ago)
I tried this and oh boy was it burning. Ill put this at the end of my workouts! Ty!!!
Katharina (1 month ago)
A tip. Strength / strech exercises for legs / angles looks important to you. I com from Northern Norway and is a former dancer, and a trained nurse. Looking at the video i see that such exercises named above will be good to strengthen your training. I trane with your videos on YouTube and appreciate your amazing training instructions. Looking forward to more, especially ankles / legs and easy strech exercises ; ) Happy new year, and good health to you. Best wishes from Norway.
kkk 1111 (1 month ago)
She looks like a stunning model doing workout with her flawless hair while im A POTATO
Lourdes Bopp (1 month ago)
alexis ren?
ELLA DOUGLAS (1 month ago)
one like equals one day without junk food
Nuredini Bababa (1 month ago)
faule kuh auch wen du dün bist ich bin düner
Georgia Gardner (1 month ago)
Thank you so much I’ve combined this with a mother 10 min Ann exercise I made my self and now I can definitely see Ann definition I’m a dancer and this has helped so much thank you xx
Andrea Murphy (1 month ago)
This is probably the first time I look thinner after Christmas than before Christmas so thank you
Sudhanshu Dutt (1 month ago)
Thx for this workout it’s awesome...🙏🏻❤️
Carolina Ramos (1 month ago)
being doing it now and then, but still hard af!! love it though :)
Kyla Palinhos (1 month ago)
Does anyone else's hip ball and socket click during the bicycle crunches?
Zoë Dunning (1 month ago)
You have to keep your legs straight on leg drops and raises.
Federica Azzalin (1 month ago)
I’ve just finished it and I think this is tougher than Alexis Ren workout. What fo you think guys?
Nesha (1 month ago)
Came back! Done 💪💪💪
ZzZz ZzZz (1 month ago)
1 Like = An Update Every day For A Month
Eragon master (1 month ago)
Or 30 min fucking
Oliwia Janowska (1 month ago)
After what time you can see the first effects??
Anna Klauss (1 month ago)
this was more like a shoulder workout for me.... all those planks…
Restu Amelia Lolong (2 months ago)
You’re so stroooong. Ah amazing
Laurenplayzsims 4 (2 months ago)
Love this workout it really works
Lovable bubble (2 months ago)
You look a bit like madelaine petsch. (Should be a compliment)😍

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