10-Minute Full-Workout for Small Spaces (Video)



Video taken from the channel: BullyJuice


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

Video taken from the channel: Pamela Reif



Video taken from the channel: MadFit


Do This Workout Every Evening 10 Minute Full Body To Get In Shape

Video taken from the channel: Roberta’s Gym


10 MIN BEGINNER FULL BODY WORKOUT at home no equipment | Get MADFIT with me

Video taken from the channel: MadFit


10 MIN COOL DOWN ROUTINE slow workout, suitable for nighttime // No Equipment I Pamela Reif

Video taken from the channel: Pamela Reif


10 MIN BEGINNER AB WORKOUT // No Equipment | Pamela Reif

Video taken from the channel: Pamela Reif

“Fit as a Pro: Five10-Minute Full Body Workouts for Small Spaces” is designed to work just about anywhere a bedroom, hotel room; many moves are even cubicle-friendly. 10 Minute Full Body Workout for Small Spaces Summary We will start out with a warm up of High Knees and then move on to 2 Rounds of 10 Body Weight Exercises, which we will do for 30 Seconds ON and then take 30 seconds REST. If you only have time to work out in the evening but you want to lose weight and burn fat, no need to worry-this workout is perfect for you! This is a 10-mi.

There’s no question that the coronavirus is a serious health crisis, but if you’re healthy, you don’t have to let it take control of your gains. Try the workout below if you’re looking for a way to get pumped while you practice social distancing. 10-MINUTE FULL-BODY WORKOUT. Directions: Do as many rounds as possible in 10 minutes.

For. Boost your energy and build lean muscle with this full-body fitness routine. It only takes 10 minutes!

10-Minute Full-Body Workout Related Videos. Editor’s Picks Video 5 Ways to Beat Bad. How To Create Your Own ‘No Space’ Workout. You could follow the standard, basic workout, with 3 sets of 10 push-ups, 3 sets of 10 squats, 3 sets of 10 dips, etc. What I suggest, though, is to make it more efficient by using full-body exercises, while training in a shorter amount of time and doing a.

Attention: You don’t have to go to the gym to workout!!!!! 3. 7-Minute Miracle: Okay, we added the “Miracle” part, but any workout that goes viral and is backed by science must be special. You may have caught wind of the Scientific 7-Minute workout last year when the The New York Times published it with all the stats and facts from the scientists. This is the workout for those days when you just don’t have time to workout. Join certified instructor Jessica Smith for this focused routine that targets all the major muscle groups for one.

We have excuse-proofed your fitness routine with our latest Class FitSugar. It’s 10 minutes long, so you can easily squeeze the workout into your busy day. P. Brand New “Fit as a Pro: Five10-Minute Full Body Workouts for Small Spaces” is designed to work just about anywhere – a bedroom, hotel room; many moves are even cubicle-friendly.

The options include two equipment-free total body workouts, a barre-inspired chair workout, a pillow workout, a boot camp-style cardio circuit plus the warm up.

List of related literature:

Most of these exercises can be done in gyms using equipment, but they also can be done using props at home.

“Mom Energy” by Ashley Koff, R.D., Kathy Kaehler
from Mom Energy
by Ashley Koff, R.D., Kathy Kaehler
Hay House, 2011

The Firm video series speaks of certain exercises being “for” certain body parts, as if they were machines in gyms.

“Bodies Out of Bounds: Fatness and Transgression” by Jana Evans Braziel, Kathleen LeBesco
from Bodies Out of Bounds: Fatness and Transgression
by Jana Evans Braziel, Kathleen LeBesco
University of California Press, 2001

Not only can you access my video-based companion to this program, but you’ll find all kinds of on-demand and live workouts from cardio to barre to yoga.

“Sugar Free 3: The Simple 3-Week Plan for More Energy, Better Sleep & Surprisingly Easy Weight Loss!” by Michele Promaulayko
from Sugar Free 3: The Simple 3-Week Plan for More Energy, Better Sleep & Surprisingly Easy Weight Loss!
by Michele Promaulayko
Galvanized Media, 2019

At Integral Life Practice seminars, and in the ILP Starter Kit† 3-Body Workout DVD, we teach a thirty-fiveto forty-five-minute version of a full 3-Body Workout, which we also present in the following pages.

“Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening” by Ken Wilber, Terry Patten, Adam Leonard, Marco Morelli
from Integral Life Practice: A 21st-Century Blueprint for Physical Health, Emotional Balance, Mental Clarity, and Spiritual Awakening
by Ken Wilber, Terry Patten, et. al.
Shambhala, 2008

The only “full-body workout” I know is that which covers the full range of human Natural Movement.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Like AntiGravity Yoga, there are so many other fitness routines that you could try.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

What I mean by this is that any of the workout routines listed above can be performed with virtually any exercise choice (or even a combination of several different movements), and in any environment you want.

“Unplugged: evolve from technology to upgrade your fitness, performance & consciousness” by Brian MacKenzie, Dr. Andy Galpin, Phil White
from Unplugged: evolve from technology to upgrade your fitness, performance & consciousness
by Brian MacKenzie, Dr. Andy Galpin, Phil White
Victory Belt Publishing, 2017

Variations can be implemented throughout the workout – for example, using legs only for five minutes followed by legs and arms for five minutes.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

I could do the other elements of the WOD—push-ups, sit-ups, and running—so this was my one scaling mechanism.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

I felt that the exercise was harder and more effective if I performed the movements more slowly, so I began to follow a more controlled, one or two sets per body part, weekly routine.

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

View all posts


Your email address will not be published. Required fields are marked *

  • ♥︎ hope you enjoy this “Beginner Version” of my Ab Workout:) 
    Let me know if that was a little too easy, just right or still a little tough?
    Aaand what other Beginner Workouts do you wish for?


  • Hiya
    My first few weeks of isolation i piled on 6kg of weight (fat bastardo, just eating and watching telly). Then i found yours and another workout channels. Both have motivated me to do the workout first thing in the morning and last thing at night. Now 6weeks later, I’ve lost 8kg of weight….
    Thanks mate and keep up the good work

  • Make it simple. Visit website Next Level Diet*, select food you like and thats it:D They give you complete 30 days meal plan which contains only food you have selected, training plan and fitness tips to boost your results. #*Next Level Diet

  • I try to do a workout/stretches every day. Today I chose this one. I loved it!
    I have a question; What kind of yoga mats do you use? And also, where do you get them? They look super comfortable!
    Thank’s <3

  • If you are a beginner and doing this, beware this not at all a beginner workout, you can have serious back aches if you are not careful

  • When she makes a beginner workout with rest in between and you think maybe she will have mercy on us and you realize you are wrong

  • can’t believe i’m sweating so much just from 10 minutes! helping me get some strength training besides my cardio i’m doing during quarantine <3

  • If her so-called ‘Cool Down Routine’ feels like an ab workout, wouldn’t it be fair if her ab workouts felt like a cool down routine?��

    (Still loved this though xD)

  • I try to do either/ or both of this video and the “beginner” thigh workout. Wow I am sore lol.
    I used to be in shape from softball in high school.
    Trying to get back to that!

  • do this in between your strength, i promise you this will be easier than ever. After 3 days of strength training, i did this for my cardio.

  • I was a student athlete before the quarantine happened and was going to do this workout because i gained a lot of weight because of the lack of exercise. I thought this was going to be easy because i usually train for 2 to 4 hours before the quarantine, heck was i wrong��. Might as well do this everyday since this workout burned me and i need to get this fat out of my belly asap��. Wish me luck

  • I Will Try & Update With You
    1st Day:It’s Really Hard & I Felt A Pain in My Stomach From The First But I Continued, But To Be Honest There’s Some Workouts That I Didn’t Do it For The Whole 30 sec
    I Wish Tomorrow Will Be Better

  • Man Ive been using your workouts for the past 3 months, mostly the old 10 min workout. Then I saw this level 2 workout? Thank you for motivating and training us man!

  • I like this exercise very much. i am doing it from 2 weeks i can see the results in 1 week only. I loved this exercise having fun������

  • For anyone who’s new here and finding this really difficult and almost impossible to get through. I am here to tell you not to give up. It definitely gets easier and better, ive been following one of her programmes and this is my third week on it. I couldnt believe how i was able to go through with barely any breaks,,, so hang in there cause it gets easier and you get stronger…. DO NOT GIVE UP.

  • Who would have believe that I will finally find a diet that works. It’s called Next Level Diet and you are just a few steps away from getting your diet prepared. Trust me, don’t waste your time on stupid diets and fat loss pills or teas.

  • So far every time I have searched for a video for myself yours come up and I always just take a straight shot to you. I’m an extreme beginner and I appreciate the short and sweet straight to the point videos!

  • Hey I saw a girl called Roxanna do this, and I loved the idea so I’m going to try it to. I am in no way saying I’m fat or saying everyone should do this, I want to feel more confident in myself and get back into shape and I thought this could be a good way ♥️♥️
    I will be doing this workout everyday for 2weeks and keep you all updated!!
    waist 70cm
    Stomach 86cm

    Day 1 I had a couple of rests as my back started to hurt on the planks!! The ABB holds are absolute killers but so excited to see how I change over the 2 weeks!!
    Day 2 Did this in the morning definitely woke me up!! The routine has got a little easier but the ABB holds still hurt my back ��

  • Hey Maddie, I’ve been a fan of you and your workouts for a while now and I was wondering of you could do like a calf workout that can like tone and slim down my calves. My calves are a huge insecurity for me, since your workouts work so well for me I was hoping you could make a workout video dedicated to toning and slimming my calves. ❤

  • Enjoy my five minute cool down and stretch perfect yoga routine for beginners full body stretch cool down exercises after work out and joy meditation music as I instruct you through each exercise and show you the correct clean form https://youtu.be/VMXUTHhJ9NM

  • Thank you, I really enjoyed this video and wanted to share this related topic that was interesting to me.


  • this helped a lot I didnt do like 2 of them bc my palms were in pain but I got a good sweat out of it will be using ur videos often!

  • Hi greetings from Worthing, UKcan you recommend comfortable shoes for work out plus workI”m a nurse, I am on my feet for long periods of timeAlso can you recommend weights I can buy that can boost my workout at home(I don”t like the gym), lastly, can you make a video each week -thank you!

  • Would this be considered resistance training? I’m looking for a full body work out to bulk up my muscles because I’m skinny fat at the moment.

  • Guys, I’m on day 7, I haven’t noticed dirastic changes but my stomach is more toned than before. I’m sticking to it while still eating some of my favorite foods, just smaller portions and less often. It’s great and kinda fun!

  • Hi youve come here after 15min sixpack 10min hiit and 10 min calorie burn THIS IS THE LAST ONE TRY TO SURVIVE FOR 10 MORE MIN 08.19.2020

  • 1. Up stretch w/bend down
    2. Up down combination
    3. Side to side squat
    4. Squat w/arm reach
    5. Leg stretch
    6. Pee to stand up
    7. Plank
    8. Plank w/pike walk
    9. Hip flexor stretch R
    10. Hip flexor stretch L
    11. Ab reach out tuck in
    12. Jack knife slow
    13. Roll in
    14. Ab hold
    15. Cat cow
    16. 4 point hold
    17. Child’s pose

  • Yo bro I love your videos I was gonna ask you if you could do a video on weight gaining play Because I need to gain weight please I don’t know what to do I am skinny I play football and I am 12 years old 85 pounds, all kids at my age weight way more than me.

  • That was a killer workout, had to knuckle down even when I felt like quitting!!! ���� Forever pushing us to our limits and getting us to break through them, thank you Bully for the motivation brother! ������

  • Woooooah I just finished day 4 of her 45mins plan and I feel sooooo happy thank u pamela for these workouts, I wish u all the best!!!

  • today i did this the second time:)last time i felt my [b e l l y]�� sore after which I think is good:))this time I think i did it better even though i could not hold the planks and the climbers because one leg hurts. my waist is 81 cm, i’ll update in 2-3 months:)

  • What do y’all think the 3 best exercises to loose belly fat are? I weigh 170 I need this belly fat gone in about a month or two ����

  • What a wonderful young lady!! She is so empowering teaching other people all around the world how to be fit and just how much physical health is just as important as any other.

  • Me after doing her ab wo: sure, let’s cool down!

    Me after a few minutes: that Jack knife is certainly not supposed to be a cool down!!

  • Really interesting body type (just new here). It is really unusual to see a female body with a relatively big booty and relatively small, under-developed legs. She has a thicker waist and wide hips so maybe that is the reason. Very lovely tho and clearly inspiring to her fans!

  • the entire time i was doing this workout my dog kept going under me during all the times i was on my hands for like planks or other floor workouts… she kept thinking i was stuck and kept trying to help me stand up

  • Amazing just amazing the first time u do her work out if like ohh my goodness I can’t do this then it get better and ur like this is easy

  • Definitely more than a beginner workout and I would caution those who are true beginners to try a different one to avoid injuries. I am returning to a fitness lifestyle after 2 pregnancies. It would be a great beginner workout if it was slower and focuses more on form than intense intervals. Protect your audience:)

  • I saw someone else do this in the comments and I feel like this might help me keep going so I’m mainly gonna track how hard it is and if I see any difference in looks
    16/8/20 just finished v tired and my abs are sore currently there are no abs to be seen I had to stop early during some of them but ready for tomorrow

  • Thank you so much for doing this video. Haven’t really “worked out” since HS. Need to get my butt in shape planning to run a 10K…I’m not a runner either. This video kicked my butt. I’m not the most coordinated person, either, so it took me a pit to get the correct arm and correct leg. I plan on doing this until it gets easy and then move on. Thank you again!

  • Day 1: I keep on pausing the video. I just can’ttttttt. My tummy is feeling the burn every second. How come Pamela doesn’t feel anything?

  • this “cool down” excise makes me sweat, guess I’m burning extra calories! I am so glad to feel like my body is building up more stamina!

  • The woman that is irritated that the room is closed always makes me laugh ���� she’s like “I finally work myself up to get to the gym and the room is being used…I’m going home” ��

  • Would definitely love to see you do more workouts involving weights:) Just a suggestion of course, video as always was great! Looking forward to trying this out later

  • Do this on empty stomach or no? Do cardio before or after this in order to tone or cardio every other day when I’m not doing this exercise ( I’m planning to do this every other day and do cardio when I don’t do this in order to tone but correct me if you have better idea ) thanks ♥️

  • I’ve been doing Pam’s workout for 3 weeks..and i feel fresh and younger and for the bonus…i’ve lost 3 kg of my weight..Thanks Pam…i love you and your workout…especially this one…

  • This made me see how out of shape I am. Haven’t worked out in yeaaars. Going to follow you from now on. How many times a week would you start with as a beginner? And I can’t find the food channel�� thank you so much:) I feel motivated to start now

  • I need to do at least 20 minutes for pe for online school. This is my 4th day of doing the workout twice. My legs were sore for the 1st 3 days but now they aren’t.

  • Hey all! Thanks so much for joining me over on this channel! I am so incredibly excited to start this journey with you all and to help motivate and inspire you to get moving!! So much more to come on this channel! Make sure you’re subscribed with your post notifications turned ON! Much love xx -Maddie

  • I’m looking for a toning workout, it’d be best if it was a full workout body. I was hoping you could do all level. I love your videos and ever since November I’ve been on it daily. Thank you ��

  • I need some help:
    So i don’t exercise and keep fit and i’m trying to change that. I only have 6 weeks to change and become a little bit healthier and fitter before that. This exercise really made me see how unfit i am and i was really out of breath and strives to make it to the end of the video. i didn’t give up and i’m proud of myself for that. Do you think i will be able to become fitter in some ways before the end of the six weeks? i’m noting down the steps i found hard today and i’m going to compare myself at the end of the six weeks. i hope this works!
    Keep doing you ��

  • Thank you for this video ☺️but I enjoyed the other workout videos more than this one. Especially when you don’t like that specific exercise and you have to do it several times, it gets boring:/

  • I found Pamela at the start of lockdown (Mid-March)…I was determined on looking as good as she does ; see I’m a petite girl but lately my legs have been getting bigger and sort of jiggly, it bothered me for a long time but I only started exercising when my mom told me that I looked ugly and told me that’s why I was bullied, so I decided I’d at least try so that I can tighten my legs and gain abs, but I lost hope after maybe a month, then a couple of months after that I lost my love for dancing and stopped dancing as often as I used to.
    I’m back now and think I’m gonna give it another shot, I’m dancing again but due to my busy schedule and being slightly less motivated I only dance about twice a week (as opposed to 5 times a week for the past 11 years)
    I’m telling you this because I don’t ever want anyone to feel the way I’m feeling, like a lost cause, its ok to take a break, what matters is that you tried in the first place, and what’s even greater is coming back and trying again.
    So yeah keep your head up Queens and Kings. Its not that destination but the journey that counts, and I’m certain you’ll get to where you need to.

  • Hello every one my name is seema saini maine apna 14 kg weight kum kiya h or mere husband ne apn 8 kg fat loss kiya h jo log serious h vo contact kare whatsaap pe 9416664420

  • you said everyone should be able to do but i can’t do some moves is it okay? (note: i will keep doing this for 2 weeks it’s my first day)

  • I used to exercise moderately on a regular basis but since late last year, I have been very stressed out in life and my mental health was very much affected. I stopped exercising altogether and find it hard to maintain a regular exercise routine in my daily activities. I really lack the motivation, especially when there are no visible results. But months later, here I am, trying to start all over again with this beginner workout. It is not difficult, but just enough to start my sweat rolling.

    Shall perserve this time and push myself to get my life back on track! The slump will not last forever unless you allow it to!!! ������

  • So the 30 minute stretchperfect for rest day got removed and I opted for this and 15 the minute daily stretch instead even though I ‘d been already been doing the 15 min. daily strecth for several days; it’s okay ��

  • Just letting everyone who is saying they are below beginner know. #1 you have to start somewhere. I know it is tough and I know you feel like you are going to pass out. I started this 2 or 3 weeks ago and I couldn’t get through it. If you stick with it you can do it. Happy to say I just finished without stopping all 10 minutes. I was very tired when it was done but it is possible just keep at it. You can do it. Remember the journey of 1,000 miles requires that you take the 1st step. I am hopeful in another 2 or 3 weeks I will be able to go up to 15 minutes. You can do it and never let anyone tell you that you can’t I’m 47, so trust me I know it is tough.

  • Ugh omg your body is goals!! How tall are you and how much do you weigh if you don’t mind me asking! Love doing your workouts btw!

  • something different today! Hope you enjoy this slow workout:) add it at the end of your (intense) workout or just before you go to bed <3 makes such a big difference about how I feel!


  • In what world is this beginner? This is at least intermediatory… where is the warm up? This killed my knees as I couldn’t bend how she was showing:(

  • Okay since no one is doing this I will:)
    Height: 5’3

    Day1: ✅
    Day2: ✅ also doing 700m run ��‍♀️

  • Years ago, when I made exercise a priority, this would’ve been easy for me but now, it’s a challenge for me to complete this. Whew. Thanks Maddie! I’m thankful to have found this quick beginner full-body workout. I know if I stick with it, I’ll be “mountain climbing” etc with easy… and using this as my warmup too. ����

  • This video is easy to follow even though I’m a couch potato lmao. I started while I was in quarantine and to everyone who finds it hard in the beginning, it gets easier overtime to the point that you’ll find yourself doing the advanced version of some of her workouts. Don’t give up!!

  • How many days i gone throu dis
    26(maybe in a month i will (NOT)delete this comment and go to a new one like uhh…20 min so yeah)(maybe not tho)(yes i will change very soon and a good bye to everybody)

  • Day 1: High spirits, 2 extra breaks
    Day 2: This hurts, 10 extra breaks
    Day 3: Shaking legs, 5 Extra breaks
    Day 4: You have to do this, 2 Breaks
    Day 5: There you goo, 1 break
    Day 6: Confidence level 101%, 1 breaks.
    Day 7: Have to do this but the toe touches will definitely kill me, 2 breaks
    Day 8: Those toe touches man they will kill me if not today then one day for sure, 2 breaks as always.
    Tried Face exercises as well as Height increasing exercises.
    Day 9: Had a cold cause I have sinus issues but still I exercised very lightly with lots of breaks.
    Tried both face and height exercises also.
    Day 10: Will update it ��

  • I know this is kind of old and you may not be picking up comments, but just FYI I am 65 and not in great shape, but fairly active with a fair amount of walking and I’ve been looking to increase strength and endurance and trying to find a true beginner’s workout for someone my age that feels like work but that I can actually do (mostly)! This workout fits that bill. I hope to do it daily until I feel stronger. Then maybe add something more challenging. You would do well to promote this for “younger” seniors like myself. When you look for workouts for seniors, you get a lot of chair stuff and things that are just way too “light” for someone looking to actually build strength. And most “beginner” workouts are just really untouchable for true beginners of my age. This one is perfect. Thanks for posting this!

  • no matter how many beginner ab workout vids I tried looking for, this is the first one I am able to do and I know it is one I can now go back to every time, so thank you very helping me get there ��

  • I’m a beginner and this was a good place to start. You’re gonna be out of breath when you do this. If you wasnt then its not one for you. Thanks Madfit. Ive been doing this for a few days now morning and in the afternoon. I’ve been dieting and I have dropped 1.2% body fat!

  • Completed this workout several times before I came down with a nasty cold two weeks ago. Thought I’d recovered enough to resume my normal workout routine, but the gasping for air seven minutes in proved otherwise…
    Can anyone recommend a gentle, but energizing, workout for recovering from illness?

  • I was doing online school and I felt so stiff just sitting down but this made me feel so gooood!! I love this it’s just what I needed ������

  • Greetings! I’m Jeremy. 35. I live in Nova Scotia, Canada. I’m 5’7″.
    In 2012 I was 180 pounds and went through a few rough years and gained 70 pounds, up to 250 pounds.
    In 2015, I changed my lifestyle, found a martial art (Yoshinkan Aikido), started doing cardio (treadmill) and started using a Standing Desk.
    Now I am 150 pounds. I have always wanted to strengthen my core and having found your guided workouts, I am finally getting used to this strength training.
    Thank you for making these videos. You clearly inspire many people. Cheers.

  • Bad form in crunches. Hands should support the head with fingers not interlaced and elbows stay wide at all times. No explanation of how to do these safely. For example ensure back stays on the ground and core is engaged to protect lower back etc…

  • Inhaling and Exhaling process is important for exercise or not can u confirm mam. Bridge pose should keep sometimes or as shown in Robert frequently we do that is. It is needful pls reply me.

  • 3:39 bridge… Can anybody tell me should our head touch the floor or not I got confused….And m not able to do knee push ups any suggestion

  • Hi, I’m a 40yr old Dad who travels a lot for work. Over the last 10yrs with kids I’ve really just stopped moving my body and gained some weight. My goal post-Covid was to just try to ‘move my body’. Tried some of those 7min HIIT workouts but they’re just too hard and I loose breath and feel sick. Couldn’t complete all of these exercises but feel like if I keep at it it’s going to be achievable. Thanks for making these and hope to get fit enough to eventually do others.

  • clicks on link
    sees how hot the instructor is

    yeh. i wont be able to concentrate on this workout.

    looks up a different workout channel

  • Up stretch w/ bend down
    Up down combination
    Side to side squat
    Squat with arm reach
    Leg stretch
    Pee to stand up
    Plank w/ pike walk
    Hip flexer stretch right
    Hip flexer stretch left
    Ab reach out tuck in
    Jack knife slow
    Roll in
    Ab hold
    Cat cow
    4 point hold
    Child’s pose


  • Okay, this workout is no joke! I loved it! I find those short ones extremely useful since I am a student and I sit all day studying for my exams and this proved to be an extremely enjoyable way to spend my rests! Thank you for the amazing job!

  • Now I’m feeling strong because I got 3kg of lean muscle in 1 month. I only visited website called Next Level Diet and they provided me with diet plan, training plan with amazing tips. Believe me!!! #*Next Level Diet*

  • NextLevelDiet really took my diet to the next level. Not only diet, but life. I can see improvements in many aspects of my life. Guys, you rock! #*Next Level Diet*

  • I’m doing this workout for the first time because of Pam’s instagram workout program and I’m so glad I found it! It is so relaxing!

  • Me before doing this video:
    Great! Now I found one workout video for beginners’ level, it’ll be easy.
    Me after doing this video:
    Shit! My neck hurts! My back hurts! And my abs are burning like hell!!!

  • I’d like to see more dumbell and resistance band excercises!! Love your videos a ton! They’re really helping me get back into fitness

  • I almost fainted.. Maybe it’s bc of my low blood pressure but this is already really hard for me I need like 5-10 sec break in every exercise

  • Even without the measurements, i can see thru the mirror that there’s a difference. Small difference is still progress.. lets keep fighting towards our goal. Kee safe everyone!

  • I feel Pamela’s workouts are some of the most efficient workouts. I did Chloeting’s workouts for 2 months. I love her workouts, but I feel this ab workout more target my abs. I can feel my ab is tightening while I am working out. Thank you so much for the wonderful videos.

  • no joke, I’m lying on the floor while typing this, drenched in sweat. Guess I am a few levels below beginner XD Let’s hope i can get myslf to do this again in the next few days

  • Another great workout I like the 10 minute ones as I have to start work at 6 am in the morning so I can do them quickly before I go thank you so much see you soon x

  • I am going to be doing this everyday for two weeks, I’m scared but I’m excited what kind of results I can get from this.

    Aug 18, 2020COMPLETED. Today was the first day and it hurt alot ��. I took alot of breaks but I hope I can do better next time!

    Aug 19, 2020-
    COMPLETED. So today it still hurt but not as much. And I noticed I didn’t take as much brakes! I’m also watching what I eat ��

  • hi 😉 nice end of the session, Pamela, have you ever appeared without make up in the vid? I am sure all these people following you and working out like me love you for your hard work and good vibes. I dare you! Ditch make up one day. Give your skin a break. Hugs and kisses from a tiny village in Noth Devon in the UK XXXX

  • I made my Pom team for school and a lot of those girls are really fit and flexible. By fit I mean doing a full on workout with ease without stopping not the skinny part. I’m not skinny skinny but I’m skinny but I just can’t get through the workouts they do and my god it’s hard. So I think I can use this to build me up there because there workouts are like thirty minutes long.

  • I’ve never done exercises like this, i do them lightly but today i wanted to do the full body and lemme tell ya….

    i’ve sweated so much in my life

    BUT i will keep doing these exercises until i get used to them, thanks!

  • Can anyone please talk about positive results? I am in week 2, exhausted, tired and unmotivated… I really need incentives so bad ��

  • So I clicked on this video thinking it said “Beginner Full Body Workout” and halfway through I was practically screaming “THIS IS CONSIDERED BEGINNER?” But I made it through the whole thing and am super proud now realizing it’s not for beginners!

    Thanks Pam, love your workouts <3

  • i was in the plank and i was like i’m done with like 5 seconds to go without realising that it was the last one and now i’m annoyed cause i could have completed it


    Searching some one to test new upgrade glute bands for women

    All free and ship from USA

    if you are interested and honest, pls pm me.Thanks

  • Trying to get the ladies in the house on this workout grind, Bully. Wish me luck lol.


  • I am a beginner and this was kinda hard for me. But I did enjoy it and i feel like I got some endorphin release from it. I’m going to try to do this and walk my dog immediately after to get more exercise

  • Are these workouts only for females I mean there is nothing like that mentioned in the video or description but whenever I see comments on this channel there are mostly by females. ��

  • I am shocked that it was not that hard for mee CONSIDERING LATEST PAM’s WORKOUTS…..
    ( sweat droipping on my screen while i am typing lmao)

  • By doing this exercise i am suffer from some body pains lightly. It is correct for my body or not. Can i do every day. Plz reply this is 3rd day.plz reply.

  • Just wanted to tell u BRO! That i really appreciate u taking time out ur day to motivate us and give us personal goals to work towards. I been following for a while and i must say that u really know ur craft and fitness. Very very helpful… Keep it up Bro much love��

  • 1 minute on each (final 2 are 30 s)
    Jump jacks
    Push ups
    Pike push ups
    Squat and calf raises
    Clap press ups (30 s)
    Jump jacks (30 s)

  • The music and all the poses work fantastic together. I do this workout almost every time after other more intense workouts. I love it! Thank you Pam:)

  • For Those people that had their goal announced in this comment section pls don’t lose motivation and keep going no matter what happen

  • Wouldn’t you not want to do Superman’s because they apply too many Newton’s or pressure to the lower back? Just asking please correct me if I’m wrong

  • Video: Cool Down Routine, Slow Workout
    Pamela: Starts doing some kind of burpees.

    I am still exhausted because of the Upper Body Workout!:D

  • Yo, I never comment on things, but this workout absolutely KILLED ME!! I’ve been religiously following you since covid started and thought I was good… until this one man..you are raising the bar!! Thank you

  • Keep up ur good work bro. Thanks for motivating all of us. I am really starting to see results after doing ur workout bro. ����������������������������������������

  • I just want to say that thanks for your motivation and your time to make these videos. I really appreciate it. Keep up the good work ������������

  • Okay so I’ve done this workout now 5 days in a row, and I just realized some important things:
    1) The planks have felt easier because I’ve hold my butt too high. Now I know why they say this one is a killer…
    2) I just realized what you are ACTUALLY supposed to do with spider plank when I rewatched the video after my workout and compared it to mountain climbers. You can’t easily see what’s happening from side shot and that’s why I’ve done mountain climbers instead. I did wonder what’s the difference…

  • God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life. John 3:16. God loves each and every single one of yall! ��❤️��

  • So i was watching Greekgodx doing your workouts on his stream and thought to myself “This looks super easy, why would i even bother doing these workouts?”. Then i decided to check out your channel and do this workout. Booy am i freaking happy that i made that decision! This workout kicked my ass like no other! I had a lot of fun doing it and found that blasting through it with minimal rest (i had to rest here and there though, this was brutal, gonna try to keep them to an absolute minimum in the future) was actually better for me, because i find that if i rest for too long i’d start slacking on the rest of my workout. I also found that 10 minutes was just perfect for me, because i’d get bad headaches and would want to vomit if i continued for much longer on other workouts similar to this one. Now i have a goal in mind to do this to the point where it becomes easy for me, of course i’d switch the workouts here and there because it’ll eventually get boring. And i am committed to do this daily for either 30 days or when i reach my desired weight and i’ll try to stick to it even after that. And whoever is reading this, if you are considering doing this workout and you think it’s super easy or you don’t really want to do it believe me, it’s not easy, it’s not boring, it’s amazing! And you’ll feel great for doing it afterwards + it’s just 10 goddamn minutes! Everybody has that kind of time.
    So i just wanted to thank you, BullyJuice, for making these workout videos and spreading so much positivity and motivation! This got me back on track with working out since i slacked off for waay to long during this pandemic and i’ve once again become a blob. Keep doing what you’re doing, much love to you, and stay safe! Also.. i have no idea how this comment turned out to be so freaking huge, lmao.

  • Appreciate the help with at home workouts. They are kicking my ass. Miss the gym. I have gotten fat and lazy with this quarantine.


  • Previous your 10 minutes morning workout I still now do.. which had 3 times rest.. But this one between 10 mins no rest…. huu huu don’t know can I or not… but I will try for sure.. Thank you soooo much

  • I am such a beginner. This workout already took it out of me. But hey, we have all got to start somewhere, right? This is just my day 1.

  • I started working out with this workout. I wasnt able to finish even this workout. Now ıts been 7 months and now I am able to finish madfits intense full body and abs workouts. Thanks maddie love you <3 guys never think about giving up!

  • Finally today I literally nailed this workout… ������ so happy…. I did struggle when I first started this.. But discipline works…

  • Hi Robera my weight is 51,5 kg and my tall is 156 is this work out good for me to loss 6 kg to reach 45 kg or not please recommend me which work out i should do to reach that goal

  • Yoo! So I’ve been trying to get back the motivation I once had and turn that into discipline. And your videos have helped so much that I can’t say how grateful I am for finding these and thank you for making your videos the way you do!

    I wanted to see if you could make an arm barbell workout for bi’s and Tri’s?! I would truly appreciate it. I’ve looked everywhere for one and none have the same quality of content of your videos!

    Much appreciated! ��������