10 MIN SIXPACK WORKOUT - BEGINNER TO MEDIUM LEVEL, including breaks / No Equipment I Pamela Reif

on your way to build a sixpack but not fully there yet? ♥︎ / Werbung
Everybody starts somewhere & my other workouts require suuuper strong ab muscles (and neck muscles haha). I feel like this routine is a bit harder than the Beginner Ab Workout, so I would say this is between Beginner & Medium Level.
Perfect to build up your strength before you jump into those killer videos on my channel!
And listen.. it includes BREAKS! :D
(If you feel like it's too easy with the breaks: just continue the last exercise during the break & jump into the new movement one once I start with it as well)
▸ always THINK about your ab muscles while performing the movements. That's the best way to engage them and not use the strength of your thighs too much.
▸ if we lay down on our back, keep your lower back flat on the ground
▸ keep you body in one parallel line to the floor during the planks. No butts sticking in the air please!
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram pamela_rf
➞ Food Account pamgoesnuts

▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. David Puentez - I'm Gone 0:00 - 2:49
2. Winona Oak & Robin Schulz - Oxygen (Wave Wave Remix) 2:50 - 5:45
3. Enisa - Love Cycle 5:55 - 8:23
4. Why Don't We - Fallin' 8:24 - 10:30
Business Contact:
unterstützt durch Warner Music Germany
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.


  1. Pamela Reif

    Pamela Reif

    4 mesi fa

    aaaand another Ibiza Workout 🥰 brining the vacation feeling right to your home! This was back in July, so I’m also in grey and rainy Germany right now 😅 working on our workouts for next week! I got an “10min Abs with Weights”, an “20min Abs + Core / weight + chair)” and a “15min R&B Dance Workout” on my list 😏

    • Annika Lenz

      Annika Lenz

      5 giorni fa

      are you from germany ?

    • Bülent Dogan

      Bülent Dogan

      16 giorni fa

      Only You,ob ich an dich denke,jede Sekunde... Baby Girli Girl,everythink is everythink...

    • Bülent Dogan

      Bülent Dogan

      24 giorni fa


    • alxynxh22


      Mese fa

      @pamela Reif how many calories do u burn in this workout??



      3 mesi fa

      That seemed to be easier than the beginner workout routine

  2. a y

    a y

    2 giorni fa

    I'll continue this at least 10 days. from JAPAN 3/5 ○ 3/6 ○ 3/7 ○

  3. Da Li

    Da Li

    3 giorni fa

    How many calories have this workout?

  4. Vaishnavi Chaubey Chaturvedi

    Vaishnavi Chaubey Chaturvedi

    4 giorni fa

    I didn't get my old (challenge)comment 🙄 here its new..... Day 1 1/3/21 - did it ☑️ Day 2 2/3/21 - did it ☑️ Day 3 3/3/21 - did it ☑️ Day 4 4/3/21 - did it ☑️ Day 5 5/3/21 - did it ☑️

  5. Caroline Ruivo

    Caroline Ruivo

    4 giorni fa

    Thank you Pamelaaaa!!!

  6. Vaishnavi Chaubey Chaturvedi

    Vaishnavi Chaubey Chaturvedi

    5 giorni fa

    Love you reif u r just awesome 😘❤️

  7. Swastika Fulari

    Swastika Fulari

    7 giorni fa

    Thank you soo much

  8. Melissa Charlene

    Melissa Charlene

    7 giorni fa

    Wie viele Kalorien hattest du da verbrannt? :)

  9. Argeniant


    8 giorni fa

    2:19 am i supposed to break my neck?

  10. OlcayXD


    9 giorni fa

    If you are not done then you did something wrong like me 😅

  11. Mira Rim Swe

    Mira Rim Swe

    12 giorni fa

    ❤️Love ❤️

  12. hakdug


    12 giorni fa

    hi! is it okay to work out when sore? I always do a warm-up before and a stretch after. I worked out 2 days ago and took a rest (cool down stretch) yesterday, I was wondering if I can workout today even if my legs and core hurt a little bit. I can work out as I can handle the pain but I’m worried if it’ll worsen afterward.

  13. Michaelle Castronovo

    Michaelle Castronovo

    12 giorni fa


  14. AN. D

    AN. D

    15 giorni fa

    DAY 1- WEEK 1-PLAN: BEGINER FRIENDLY (19/2/2021)

  15. Mignaulta1


    16 giorni fa

    Has anyone else noticed how she looks bothered by something outside the camera around 06:00min? The way she stopped smiling as tbe image faded away🤭 Nobody should mess with her, i love her 😂💗

  16. Kohlrabi Gabi

    Kohlrabi Gabi

    16 giorni fa

    The ,, easier,, Version of Pamelas Workouts

  17. Charming


    16 giorni fa

    When I heard "Fallin" it gives me like an extra stamina lmao

  18. Simon Greß

    Simon Greß

    16 giorni fa

    Popo obe bei de Planks ;) LG Simon&Lukas :*

  19. Chan Riego

    Chan Riego

    16 giorni fa

    Well at least im not the only one struggling with side planks lmao

  20. Simsilone Creative

    Simsilone Creative

    16 giorni fa

    This is my favourite workout XD

  21. el amor de tu vida soy

    el amor de tu vida soy

    17 giorni fa

    Ufff estoy muerta con estos ejercicios 🥵, muchas gracias ❤️

  22. Quelqu' un

    Quelqu' un

    17 giorni fa

    If your neck hurts try this: don't look at your phone ! 😊It's not magic but it helps

    • Quelqu' un

      Quelqu' un

      15 giorni fa

      @Mignaulta1 absolutly not🤷🏽 maybe there is videos on that on ITput 🤗🤷🏽

    • Mignaulta1


      16 giorni fa

      My neck hurts sometime but i never look my phone since im doing it on my tv? Do you have a theory

  23. keira


    18 giorni fa

    i’m just here mentally preparing myself for this tomorrow

  24. Olivia Suhendra

    Olivia Suhendra

    18 giorni fa

    I love this workout until i keep on restart the video pam can you do a house tour in the instagram?

  25. nor ine

    nor ine

    19 giorni fa

    how do i do this without hurting my neck ksjfskdiw

  26. Christian Capezzera

    Christian Capezzera

    19 giorni fa


  27. Colar at

    Colar at

    20 giorni fa

    why is this harden than the not beginner XD

  28. Ana Djokic

    Ana Djokic

    21 giorno fa

    Weiß jemand woher Pamela den schönen Sport BH hat? :-)

  29. Einfach Merle

    Einfach Merle

    21 giorno fa

    Pls tell me that it’s okay for a total beginner to NOT be able to hold the last plank. My abs just went „no.“

    • Einfach Merle

      Einfach Merle

      17 giorni fa

      LOL TODAY I could do it ????

  30. A girl called C

    A girl called C

    24 giorni fa

    Me gaining a sudden wave of motivation because of wdw

  31. Little Alaska

    Little Alaska

    24 giorni fa

    It was tough, but I succeed 💨 Hello from France ! 👋🏻

  32. Imogen Greig

    Imogen Greig

    24 giorni fa

    This is really great for those you are injured too!! Pulled my back last week, this is my first workout since then and this was nice and gentle.

  33. Ameera Chyy

    Ameera Chyy

    25 giorni fa

    This was a fast and effective workout 🔥

  34. Louise Lopez

    Louise Lopez

    25 giorni fa

    the fact that i saw "why don't we - fallin" when i was actually listen to fallin w.w (yes i listen to my own playlist :))

  35. Lida Innemee

    Lida Innemee

    25 giorni fa

    she is very good!!!

  36. ᴛᴀᴇ'ꜱ ᴡɪɴᴛᴇʀʙᴇᴀʀ

    ᴛᴀᴇ'ꜱ ᴡɪɴᴛᴇʀʙᴇᴀʀ

    25 giorni fa

    Yeah! After classes i started this exercise again. I love it💜

  37. ᴛᴀᴇ'ꜱ ᴡɪɴᴛᴇʀʙᴇᴀʀ

    ᴛᴀᴇ'ꜱ ᴡɪɴᴛᴇʀʙᴇᴀʀ

    25 giorni fa

    I love the tension i feel in my abs 🥰😍 This is what i was searching for, but you're the only one who fullifiled my wishes ❤️❤️ Muah💜

  38. Viola Würffel

    Viola Würffel

    26 giorni fa

    Thank you I will do this every day now 🥰

  39. alanjay007


    26 giorni fa


  40. liana moshkovich

    liana moshkovich

    26 giorni fa


  41. Lizzy Y

    Lizzy Y

    26 giorni fa

    No one: Me: tryna figure out whether back is a green screen or not the entire time

  42. Karolína Bahýlová

    Karolína Bahýlová

    28 giorni fa

    ooh well i think im gonna head back to the beginner one😂

  43. world citizen G

    world citizen G

    28 giorni fa

    Love the modify side plank & side plank hold, this 10min fly by... am I getting good 🙃😉

  44. Mrs Always Right

    Mrs Always Right

    29 giorni fa

    Who else is lying down in bed watching, and thinking they would do this later? 😀 😂

  45. ChillMusic


    29 giorni fa

    is this a sixpack workout or arm workout cz my arms are the only thing that is hurting😂

  46. jona


    29 giorni fa

    wow im normally doing the 45min sweat plan but because of some back issues i can’t do hard cardio that’s why today i tried the beginner plan and omg this video is an experience itself ik it’s a beginner video but for me it was sooo easy i didn’t even sweat and i’m so happy about this 😍

  47. SAST


    29 giorni fa

    bin kurz davor das Video zu stoppen um ne Pause einzulegen, weil ich Planks hasse und dann nimmt Pamela einfach why dont we fallin als letztes Lied. mega Motivation. Habs dann komplett durchgezogen 😎

  48. Antje Horstmann

    Antje Horstmann

    Mese fa

    & ich frage mich die ganze Zeit nur, woher ist dieser geile Sport BH? 🙆🏼‍♀️

  49. Ruairi McIlhatton

    Ruairi McIlhatton

    Mese fa

    I can still breathe, I think I did it wrong 🤔

  50. marthi Marie

    marthi Marie

    Mese fa

    Almost too easy

  51. Stevo Maginn

    Stevo Maginn

    Mese fa

    It's not even the fact use trying that's bad in itself but yous it taken you 5 yeats

  52. Constantin Claudia

    Constantin Claudia

    Mese fa

    Day 1: done

  53. Tordis Ida

    Tordis Ida

    Mese fa

    Ich liebe es!

  54. PølishPøtatø


    Mese fa

    Girl- I want to try it, but I cant even do the first practise for ten seconds- BUT- I wont give up, 2021 will be the year

  55. Anny luna

    Anny luna

    Mese fa

    so i have a question, this is not gonna make me look like a door right? cause im tryna get a small waist and also flat belly help

  56. جنى


    Mese fa

    My tow weeks sexpack journey: Day 1 : I never expected that this workout is gonna be easy. After finishing it the first time I didn't feel tired or burning in my core muscles, so I decided to do it for another time, after finishing the it for the second time I decided to do it more time 😂. So yah, that's my first day and I so proud of myself and of anyone tried this amazing workout 🔥.

  57. Dioブランド


    Mese fa

    Gar kein bock

  58. Madalyn Fiks

    Madalyn Fiks

    Mese fa

    Omg that went so fast

  59. Spring Girl

    Spring Girl

    Mese fa

    Habe das Workout die letzten Wochen das ein oder andere mal gemacht und ich gucke es mir trotzdem immer wieder vorher an um zu gucken ob es immer noch machbar ist und um mich zu motivieren 🤣

  60. Elene Zanette

    Elene Zanette

    Mese fa

    Me doing workout Also me at 8:24 singing to why don’t we well doing workout

  61. Dolores


    Mese fa

    this is my second week, i hope it goes well. Lets do it! if you're reading this: you can do it! keep going!

  62. Taylor775511


    Mese fa

    Cant tell if I’m getting better or just doing the exercises wrong 😂😂

    • #1 Todoroki Fangirl

      #1 Todoroki Fangirl

      5 giorni fa

      Lmao same

  63. Santa Roze

    Santa Roze

    Mese fa

    beginner friendly. Love it

  64. Berfin Durmus

    Berfin Durmus

    Mese fa

    Können wir kurz darüber reden, dass sie vor und NACH dem Workout toll aussieht??? Ich sehe aus wie ein nasser Sack 😂😂😂

  65. Badal Datta Banik

    Badal Datta Banik

    Mese fa

    Can you please play the song speechless in a workout🙏🙏🙏🙏

  66. lil Lili

    lil Lili

    Mese fa

    Done! 25.01.2021

  67. Fayde Maria

    Fayde Maria

    Mese fa

    it's the start of week 4 2021 🎉🎉

  68. Карина Романенко

    Карина Романенко

    Mese fa

    danke, der erste schritt wurde gemacht :)

  69. Shu Jie

    Shu Jie

    Mese fa


  70. Fe Baliguat

    Fe Baliguat

    Mese fa

    Day 1 😊

  71. Yasmin Ehsani

    Yasmin Ehsani

    Mese fa

    I reallly feel burning in my stomach 🥺😅🔥 thankss pamelaa💋

  72. Diana Autumnforest

    Diana Autumnforest

    Mese fa

    Who has been doing this workout, and have seen a difference in their abs area?

  73. crxline


    Mese fa

    I don’t know why but i can’t feel the second half of workout even if i am holding my abs very hard :(

  74. crxline


    Mese fa

    I don’t know why but i can’t feel the second half of workout even if i am holding my abs very hard :(

  75. Emily Lam Su

    Emily Lam Su

    Mese fa

    Struggle but I got through! Thanks Pamela for the workout video, you’re such an inspiration

  76. Alina Otto

    Alina Otto

    Mese fa


  77. ninja ninja

    ninja ninja

    Mese fa

    Gotta say that ur smile helped me go through this one

  78. Нели Узунова

    Нели Узунова

    Mese fa

    I feel that every exercise should be called a neck exercise :D

  79. Are Ksf

    Are Ksf

    Mese fa

    You look just like rl Barbie

  80. ahmed abbaas

    ahmed abbaas

    Mese fa

    Do we need a warm up for this workout before

  81. Shu Jie

    Shu Jie

    Mese fa


  82. Hana Zelíková

    Hana Zelíková

    Mese fa

    You are my favourite to work out with, I really enjoy the structure of your videos, it simplifies everything. THX !!!

  83. Marlene


    Mese fa

    Finally starting my fitness journey 🙏🏻 thank you Pamela for motivating me ❤️

  84. Muskan Kaushik

    Muskan Kaushik

    Mese fa

    She was looking like Barbie doll toy while starfish easy 😅😅

  85. anny chua92

    anny chua92

    Mese fa

    Pamelaaa this is no beginner

  86. Jan Unseld

    Jan Unseld

    Mese fa

    this is a hate message

  87. M C

    M C

    Mese fa

    OMG !!! Can’t believe that I just did all the workout and 1minute plank😅 thank you Pam❤️🧚🏼‍♀️☁️

  88. Lanny The

    Lanny The

    Mese fa

    Now,I’m sure I fall into beginner category.

  89. Anna Savchuk

    Anna Savchuk

    Mese fa

    I just want to say THANK YOU FOR INCLUDING BREAKS!!! I almost gave up on doing workouts on ITput because almost all fitness youtubers have none or minimum breaks built into their workouts. I kept having to pause their videos every couple of minutes, which was really annoying. With your videos, I can actually follow along with the video without pausing! How convenient 👌✔❤

  90. Becca


    Mese fa

    Does she have any pre-beginners videos 😂 sadly I'm not even really joking I have very little muscle and struggle to do a lot of the beginner moves in her videos

    • Daniela Caballero

      Daniela Caballero

      Mese fa

      I also struggle, most of the time my arms are shaking on the planks ): but i try as much as i can and take breaks when needed, slowly but surely well get better at the workouts, keep trying

  91. Loren Pas

    Loren Pas

    Mese fa

    Pamela: smiling and waving to me at the end Me: Fuck you Pamela Love her and this workout tho :)

  92. Laura Garavito Castillo 1002

    Laura Garavito Castillo 1002

    Mese fa

    Excelente rutina🥰desde Colombia💘

  93. Andrea Lo Mascolo

    Andrea Lo Mascolo

    Mese fa

    io sono stanca solo a guardarla

  94. Valerie Pfaller

    Valerie Pfaller

    Mese fa

    how many calories burns this workout???

  95. bold boloroo

    bold boloroo

    Mese fa

    thank you

  96. Johanna D. _2904

    Johanna D. _2904

    Mese fa

    I made iiiiit😭🎉🎉🎉☺️😁

  97. 2Hot2Handle


    Mese fa

    This is definitely harder than it looks.

  98. Griffingirl 21

    Griffingirl 21

    Mese fa

    Thank you so much for smiling at us the whole workout. It makes me feel so safe and comfortable even tho I’m in pain 😂♥️♥️

  99. Rina K

    Rina K

    Mese fa

    Me along time ago: No plank Me now: Yess plank 🔥

  100. Celestial lantern

    Celestial lantern

    Mese fa

    Good job to me 💛i love you

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