It’s not always easy to make exercise a priority, but sometimes it’s about training smarter, not harder. If you’re looking for a workout that will explode your entire body in a short amount of time, I’ve found it: This full body workout from Pamela Reif has 49 million views, so I rolled out my exercise mat to find out more. .
If you’re new to fitness model and vlogger Pamela Reif, get ready to work hard. Reif has amassed a huge following on Instagram and YouTube for her exercise videos, and you can read what happened when she tried it out. six pack abs workoutor she lower abs workout.
Like many of Pamela’s workouts, the class format was 30 seconds into each exercise, with two one-minute breaks staggered throughout the class. Ready to give it a try? Read on to find out what to expect.
Where can you find Pamela Reif’s 20 Minute Full Body Workout?
Pamela Reif’s full body workout is available for free on her YouTube channel. You don’t need any equipment to participate, but it’s worth having an exercise mat nearby, as you’ll spend some time doing planks and push-ups. If you don’t have an exercise mat, we’ve hand-selected the best yoga mats that double as exercise mats here.
You’ll perform each exercise for 30 seconds, and some of the more brutal ones will be done twice (jump squats, I’m looking at you). If you like to prepare, these are some of the exercises that are included in the training:
Squat with lateral leg raise: For this exercise, you’ll perform a normal bodyweight squat, but as you come up from the squat, you’ll extend one leg out to the side, before lowering it back to hip-width, squat down, and lift the opposite leg. . Looking for more motivation for squats? Here’s how to squat with proper form, and How to add resistance bands to your squats.
Side plank with leg pull: This exercise targets your oblique muscles, which run along the side of your stomach. Start by getting into a side plank, with your weight on your elbow and hips stacked. Pamela performs the exercise with her legs straight and one foot stacked on top of the other, but if she needs a modification, she can keep her lower leg bent, with her knee on the ground for balance.
Raise your extended top leg and upper arm overhead, creating a straight line from your fingers to your toes. Engaging your core, crack your elbow into your knee, before straightening your arm and leg again.
Superman: This is one of The best exercises to strengthen the lower back.as it targets the back extensors, which run the length of the spine, and helps with good posture and pelvic support. To do a superman, lie face down on your exercise mat, stretching both arms and legs out from your body. Engage your glutes and lift both arms and legs off the floor, aiming for about six inches. You should feel a stretch in your lower back.
t-rotation: This is another table mod that really works on your stability. Starting from a forearm plank, raise one arm toward the sky, twisting your torso, before lowering it back to the ground and repeating on the other side. Move slowly and with control.
glute bridge: Gluteal bridges target all three gluteal muscles: the gluteus maximus, medius, and minor. Like squats, they also work the back of your legs, so your hamstrings will also feel the burn, as well as your core and abductor muscles. To do a glute bridge, you’ll start by lying on your back on an exercise mat, with your feet pressed into the floor hip-width apart.
Engage your core (think sucking your belly button in towards your spine) and squeeze your glutes as you lift your hips and pelvis skyward. Squeeze your glutes at the top, before slowly lowering your hips back to their starting position. Read more about how to do a glute bridge with the correct form here.
I Tried Pamela Reif’s 20 Minute Full Body Workout – Here’s What Happened
Man, I felt this workout. Starting with jump squats was tough, and the momentum didn’t seem to wane throughout the class, with the 30-second exercises quickly passing by. When we got to the first break, I felt like I needed a break.
That said, once I warmed up and walked into the class, I discovered that unlike a HIIT workout designed to burn calories, this one required me to engage all the different muscle groups in the body. The T-rotations made me slow down, as I realized that moving too fast made me feel unbalanced, or like I was rocking my hips during the movement.
For beginners, it might be worth pausing to check your form during this workout, as Reif doesn’t offer modifications for some of the more challenging exercises, like side planks with leg pulls. It’s important to have the right form, and even I felt I had to slow down, rather than keep up with Reif.
All in all, it’s a great exercise if you want to challenge your entire body. It is also one that I will definitely do again, to see how I have improved. Like many of Reif’s workout videos, the fact that you can do this without using equipment, from almost anywhere is a huge plus, plus if you really want to challenge yourself, you can always add one of his ab exercises. at the end of this as a finalizer.
If you are looking for more exercise ideas, I also found some of the best abdominal workouts can do from almost anywhere, and the exercise that is better than crunches and crunches to explode your core.
