2 in 1 – FLAT BELLY & ROUND BOOTY WORKOUT // No Equipment | Pamela Rf

2 in 1 – FLAT BELLY & ROUND BOOTY WORKOUT  // No Equipment | Pamela Rf

This is the workout that I did on stage at the FIBO Convention this year. The people there loved it so much that I decided to film & publish it here as well ♥︎

Targets abs & glutes and is also perfect for people suffering form pain in there knees. No squats or lunges involved!

1ST PART: similar to my 10min Sixpack Workout 🙂 trains your abs from all angles. Also really focussing on lower abs & obliques here!
2ND PART: combination of ab & booty exercises.
3RD PART: ultimate booty burnout!!! Think about your booty muscles all the time to have the best mind-muscle connection. This is extremely knee friendly and doesn't involve any work of your quads. So we only get booty & hamstring gains right here 🙂

You don't need any equipment or weights. The video is in full length which means you can just follow whatever I’m doing. There are two 1min rests in between. If you need to pause longer – feel free to do so. If you don't need a break – skip them!

I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Sixpack, Plank, Core, Whole Body & Booty Workouts ♥︎

➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

VIDEO, CUT & EDIT: Emrah Bayka
[email protected]

MUSIC by Epidemic Sound

CONTACT ME (business inquires):
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Pamela Rf says:

It's always a good day to kill a workout ♥︎
1st part is only abs, 2nd part is abs & booty and the 3rd part is an ultimate booty burnout!!

Tell me how you liked it 🙂

xx Pamela

I LOVE chipotle says:

FLAT BELLY AND ROUND BOOTY WORKOUT: For people that have a round belly and flat booty.

Eliška Hyklová says:

1 like = 1 workout day

Quinoa Karma says:

Im trying to hold my phone but my hannds are soo shhaky oohnygod

Isabelle Smeele says:

What’s the name of the song during 3:155:50 ?

Ana Breach says:

1st part – Abs

* Crunch with leg lift: 30 secs

* Bicycle crunch: 30 secs

* Reverse crunch: 25 secs

* Leg lift: 30 secs

* Jack knife: 30 secs

* Flutter kicks: 30 secs

* Scissor kicks: 30 secs

* Reverse crunch: 30 secs

* Heel touches: 30 secs

* Russian twist: 30 secs

* Cross crunch: 30 secs

* Cross reach right: 30 secs

* Cross reach left: 30 secs

* Reverse crunch: 20 secs

* Roll in: 35 secs

* Bicycle crunch: 35 secs

* Side plank pull left: 30 secs

* Side plank hold left: 30 secs

* Side plank pull right: 30 secs

* Side plank hold right: 30 secs

2nd part – Abs and Booty

*One glute bridge right: 30 secs

*Mountain climber: 30 secs

*One glute bridge left: 30 secs

*Cross spider plank: 30 secs

*Mountain climber: 30 secs

*Glute bridge: 30 secs

*Close glute bridge: 30 secs

*One glute bridge right: 30 secs

*One glute bridge left: 30 secs

*Mountain climber: 30 secs

3rd part – Booty

*Alternating frog kicks: 30 secs

*Frog kicks: 30 secs

*Booty flutter kicks: 30 secs

*Booty toe taps: 30 secs

*Straight leg circles right: 30 secs

*Straight leg circles left: 30 secs

*Frog kicks: 30 secs

*Booty flutter kicks: 30 secs

*Booty toe taps: 30 secs

*Hold booty toe tap: 30 secs

Charlee Halfnur says:

Can someone explain how she keeps her upper body down while doing those frog kicks? I struggle so so hard with that one!!

Sofia Dowark says:

what's the first song title?

Seeking Simplicity says:

Nice workout. It would be nice to hear you say what the excercises are when transitioning to change positions with you. Loved it otherwise.

fetter Kater says:

Die Frau ist ne Maschine

XoYumeXo says:

Who else felt like a washed up whale on shore doing 17:10 ? I literally couldn't move lol i'm too weak

Bella Adriana says:

Amazing!! can you do a 2 N 1 legs and bootie next!!

Pranit Chowhan says:

Hi, I really enjoy your workout videos. Could you please add some more of them?
Thank you

venisia liu says:

hi pam,, what shoes are you wearing in this video? epic ! love you and your workout

Courtney Evans says:

Love this workout . I plan on doing it 3x a week as long as my poor abs aren’t too sore 😅
I love that I don’t have to listen to rambling and instructions the whole time. I don’t have to watch the whole time I’m doing sets because I can just wait for the ding. But I was seriously wondering if I was watching a robot . Not even a wince or a deep breath

Kėel says:

I was dying

How can you look so pretty when you do a workout?

Ilze Rozenberga says:

Have been doing this workout for about month now. Finally I can tell that I am starting to kill it. Although, sometimes I stop the video saying, wait wait crazy girl, let me rest a bit haha 😀 Don't notice any changes yet, but I feel a lot better and stronger – thats for sure. 😉 Keep it up girls! You are not alone.

Brianna Munoz says:

I tried going as fast as her a d failed so I started doing at my own pace while taking ALOT of breaks. Imma keep trying! One Day I'll be able to do the work out as she did it😅

Gy Bx says:

The reason she can do this is because she's young and she has little skinny spider legs that only weigh about 5 pounds each. She probably weighs 50 pounds soaking wet. If she was an old 200 pound man she couldn't do any of that stuff. So, that's my excuse.

debbie meier says:

Love love love!!!

Bollywood Tunes says:

Does someone with a ,,fat‘‘ Belly get s flat belly with this workout?

a. raihana begum says:

I'm almost doin all of ur works .. get and thank I sm

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