Your 10-Minute, Lower-Workout


10 Minute Isometric Leg Workout at Home

Video taken from the channel: Caroline Girvan


10 Min Butt, Thigh, Leg Workout | Lower Body Workout At Home

Video taken from the channel: Koboko Fitness


10 Minute Lower Ab Flattener | Total Body Transformation Workout

Video taken from the channel: blogilates


10 MIN LOWER BODY WORKOUT || Tone Up Your Glutes, Legs & Thighs Best No Equipment Home Workout

Video taken from the channel: Koboko Fitness


10-Minute Easy Lower Body Workout

Video taken from the channel: WebMD


10 min LEG/BUTT/THIGH WORKOUT (No Equipment)

Video taken from the channel: MadFit


10 MIN BEGINNER LEG WORKOUT.. with breaks! Booty, Thighs & Hamstrings / No Equipment I Pamela Reif

Video taken from the channel: Pamela Reif

If you want a lean and strong lower body, spend those 10 minutes targeting your legs with our easy-to-follow program. You’ll build strong and lean quads, hamstrings, glutes and calves while getting a great cardiovascular workout and improving your flexibility. YOUR 10-MINUTE.

10-Minute Lower Body Workout. MICHAEL SMITH: All right, guys, we’re going to start with a body weight squat. Put your feet about shoulder width apart, and slowly lower your butt down to the ground. 2 days ago · Friendly for all fitness levels, this workout will challenge your lower-body strength and endurance, includes jump lunges (which guarantee you’ll see some sweat) and is only 10 minutes long. Even better, it doesn’t require a bunch of equipment.

10 Minute Lower Body & Cardio Workout For Beginners Start your lower body workout for beginners with a complete warm up routine, which includes exercises that move your body through all planes of motion and a few dynamic stretches. AT HOME LOWER BODY BEGINNER WARM UP. Free Stuff The best lower body workout you can do at home! Want glutes? Want toned legs?

Want to be GOALS?! This no equipment. QUICK 10 MINUTE LOWER BODY WORKOUT! Here’s a rapid lower body exercise routine that could assist you with kickstarting your journey to having strong, toned legs and gluteal muscles.

This workout targets all core muscles surrounding the Quadriceps and Hamstrings muscles. You do not need any equipment to complete this workout. The Romanian deadlift is an incredible lift to strengthen your hamstrings, glutes and lower back muscles. Use a resistance band to turn it into a great power exercise for your lower-body. The move: Stand on a resistance band and hold the ends in your hands.

Whether you want to lose weight or just make everyday movement easier, focus on strengthening your legs, thighs, and calves. Try this 20-minute lower-body workout at home. Join me for a fast 10 minute lower body workout!:) #workout #lowerbody #studentathlete.

This 10 minute lower body, at home work out for hikers is perfect for you if you’re looking to shake up your walking or fitness routine but don’t have a ton of time, space or money to commit going to a gym or building out a home gym. Remember: I am not a doctor or licensed medical professional.

List of related literature:

Take an upper-body bodyweight exercise, such as a push-up or pull-up, and a lower-body bodyweight exercise, such as a lunge or squat, and perform the movements as slowly as you possibly can—it should take at least thirty to sixty seconds to get to the top of one rep and thirty to sixty seconds to return.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

I’ll pick one exercise per bodypart and do 3 sets of 12-15 with a 1 minute rest, before moving to the next bodypart.

“The Ultimate Diet 2.0” by Lyle McDonald
from The Ultimate Diet 2.0
by Lyle McDonald
Lyle McDonald, 2003

I rest 120­180 seconds between sets when I train larger muscles such as my quads, hamstrings, and glutes—powerful lower body muscles that require longer rest periods to recover from the exercise.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

In strength work, a simple starting program such as the Key Three19,24 allows a basic whole-body strength workout to be completed in less than 10 minutes (Fig. 88-2).

“Integrative Medicine E-Book” by David Rakel
from Integrative Medicine E-Book
by David Rakel
Elsevier Health Sciences, 2012

I recently did a program in which I did sets that started with a single chin­up, held at the top position for twenty seconds, followed by however many normal chin­ups I could do.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

4) Precede and follow passive range‐of‐motion exercises with massage of the quadriceps, biceps, and gluteal muscles for 5 minutes.

“Laser Therapy in Veterinary Medicine: Photobiomodulation” by Ronald J. Riegel, John C. Godbold, Jr.
from Laser Therapy in Veterinary Medicine: Photobiomodulation
by Ronald J. Riegel, John C. Godbold, Jr.
Wiley, 2017

Again, I do five minutes of Tabatas (20 seconds on, 10 seconds off), then switch feet.

“You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women” by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark
from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women
by Joshua Clark, Mark Lauren and, Clark Joshua, Lauren Mark, Limited, 2010

Complete two or three repetitions, resting for 45 to 60 seconds between reps.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

You could also perform 15 to 20 reps per side and use the remainder of that 2-minute block to rest and transition to the next exercise.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

Sideways push-ups (Fig. 9.41)—in the position of lying on the side, hips and knees flexed to stabilize the body.

“Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines” by Rita Santos-Rocha
from Exercise and Sporting Activity During Pregnancy: Evidence-Based Guidelines
by Rita Santos-Rocha
Springer International Publishing, 2018

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 *

  • Pamela, ich könnte dir stundenlang zu schauen. Aber du motivierst mich auch, den inneren Schweinehund zu besiegen. Danke �� du bist die beste… mach bitte weiter so

  • Could you please make an intense 10 mins version for legs, thighs outer and inner, hamstrings, booty and hips? That would be great. I’ve been doing you’re workout videos since months and I love it. Loads of love ❤️❤️

  • I’ve been doing 20-30 minutes of exercise each morning. I do every day except Saturdays and Tuesdays, those are just my basic days off. For those 20-30 minutes, I do a collection of workout videos. I’ve been doing Madfit, Pamela Reif, and Chloe Ting, all amazing women. (If you haven’t heard of one, go check them out) This has been going on for around 3-4 months now, in quarantine and throughout the summer. It really does work! My arms have more muscle on them, I can ACTUALLY SEE MY ABS, and my legs are very defined and strong! And the booty workouts have helped too! I recommend for other people to try this. It’s good for starters who have never worked out before on a regular basis, or for teens trying something new. Good luck to all who try this!

  • Will this single set of exercise gives flat abs or we need to do the whole transformation series??…i am skinny with my adamant lower belly fat����

  • I love u my dear and thanks for all your free home workout.a lot of my friends noticed my nody change a lot i mean i became sexy and hot.Gos bless my dear a d more power!!!������

  • Might be just me but was anyone just like rlly memorized by how her legs during the expanding table tops were so in sync and just perfectly graceful and I’m here tryna lift my legs feelin like a beluga whale����

  • Could you please include some breaks also in harder workouts? That’s the only way I personally can really follow along and stick to the video ��
    Thanks for the content anyway!

  • Hi Koboko Fitness, I want to start this workout but I have a few questions and it would be amazing if u answered! First off I’m really skinny so I want to grow my hips and thighs, but will this workout make me lose weight?

  • I took a week off of working out to give myself rest and usually I would find this sort of easy but I barley made it half way. I pushed harder than usually. I’m definitely not in the best shape but wow lol

  • Here is my schedule:

    Monday: Madfit, Marshall Fitness, Natasha Ocean

    Tuesday: Tone it Up

    Wednesday: Emi Wong, Yoga w/ Adriene

    Thursday: Pamela Reif, Chloe Ting

    Friday: Fitness Blender, BeFit, Blogilates

    Saturday: PopSugar Fitness

    Sunday: Sunny Funny Fitness, 1 Dance Studio

    I match the first letter of the day of the week with the workouts’ name

    Some fit perfectly, others require more imagination��

    For channels that don’t have a lot of videos or I completed most of the videos, I would pair it with a few more newer channels

    This works out for me so I don’t have to constantly search up a subscribed channel and see if there is any updates, I just have to check once a week

    This also gives me a variety of exercises and fresh people to work with, like crossfit training ��

    This is my list as I am picky about the contents I watch:)

    Please feel free to let me know what other recommendations you have for me!

  • I always have trouble with the frog hold position and I’m a regular runner for 6K thought my legs are strong but no. How can I improve this?

  • I really loved this workout! I felt my legs working and doing their thing! I sweat a bucket load every time I follow these vides. Thank you Pamela!!! I’m excited to see what other workouts you come out with.

  • i love the poses and workouts. i think your supposed to inspire these pipo in the link below to workout better

  • After doing this workout for the first time my legs were EXTREMELY sore the next day and the day after that, it was insane and you would hear me say it like 500 times on how sore they were.

  • Caroline, I’m enjoying your workouts so much. They are well-planned, with good music, the timer clock, etc. I was wondering if you would consider putting together a monthly workout calendar, with a month’s workouts planned for us, so we know what workouts to do and how often?

  • I was on the last frog hold being so proud of myself of doing everything without cheating and then my left leg gets a cramp and I had to lower it ����

  • Hey whenever you say press your lower back in mat, I can’t do it
    For example in flutters for get it I had to keep my legs perpendicular to floor
    Really I’m a regular exercise person, hope to get your advice

  • I love pamela workout more than chloe ting not that chloe is not good, she’s good. But I have more fun doing Pamela’s workout idk why I think Pamela give me more fun atmostphere? Love from Indonesia

  • I decided to try this one because Chloe’s challenge was a lil too hard on my floppy unfit body haha gave me about 2.5 days worth of muscle soreness lol thanks for making a beginner friendly video!! Imma try Pamela’s other stuff once I’m not as unfit and also gotta try Chloe’s challenge again 😉

  • This is a great workout! Don’t let the fact that it’s only 10 minutes fool you! Great video! I did your arm video just before this one…wow, another great workout! Thank you!

  • im really proud of myself. ive woked up enough strength to finally be able to the the frogs and i can be much more consistent with the workouts:D

  • i can’t do the frog hold? my legs just won’t lift. other than that i think this workout is quite a beginner level. would want something just a tiny bit more intense but the medium is way too intense for me as of now

  • This is one of the best leg workouts she has ever done. It’s not that hard and it feels good to do this workout. I usually struggle with leg workouts but this one was kinda fun. So thx a lot Pam:)

  • New subbie and your channel is awesome. I never thought of incorporating isometrics into my workouts but they seem a great edition. I will check out the rest of the videos. Thanks Caroline and you look fab too.

  • To anyone starting this video, I think it’s a pretty chill workout for a day when you don’t really feel like working out. It’s slow, targeted and has great music. It’s almost like yoga and a conversation with Cassey.

  • These iso leg workouts are the bomb ���� love the lower body burn ����✨ Thankyou for the constant motivation and wonderful burner workouts gurl ��

  • I really like this leg workout and I don’t usually like legs workouts ������ I do it 2-3 times a week since you posted it!
    I also like that we have breaks before the next exercise and the little video in the corner that tells us what the next exercise is!

  • Thank you for sharing this, Marcus!
    I appreciate your encouragement and ideas, and look forward to renewing my efforts to engage my readers.

  • Today is my first day working out and I love how you motivate us along the way! I really appreciate that I love you and thank you!! ♥️

  • I like the 10 second breaks in between so I get to look at my computer to see what the next move is and don’t have to always need to roll back the video and think how lame I was

  • I just love Mattie so much! So glad she modified for the second round, I just knew she was about to say jump squat come on don’t be lazy.

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

  • Maddie, you’re the BEST! I tried a lot of workouts and definitely you’re making me work out every day in this quarantine, girl!! Congratz for your work. Vero from Argentina *

  • Is this workout good for building muscle? As I’ve tried other workouts trying to build muscle and I didn’t really see a change which makes me think they were for burning fat which made me even skinnier. Would appreciate if anyone could tell me their results!:)

  • Is this workout good for building muscle? As I’ve tried other workouts trying to build muscle and I didn’t really see a change which makes me think they were for burning fat which made me even skinnier. Would appreciate if anyone could tell me their results!:)

  • I really like these isometric exercises. It’s amazing the kind work you generate holding a position for 30 seconds or more. Great session as always Caroline looking forward to the next one.

  • What would be good posture for back/neck/booty hen doing the side lunges. My neck feel crunched & putting my arms out in front of me pulls my shoulders forward. What do I do?? (I don’t know if you’ll see this but it would help sm. I watch all your videos. Thx:)

  • When Cassey smiles i just feel sooo happy and inspired.
    I live alone and training with this videos every morning it’s kinda dating My Best Friend.

  • I’ve been working out at home since quarantine started and I haven’t been this sweaty in a while! Keep em coming, love your workouts!

  • Keep surprising us, I expect a lot from you because you are really special and you have added something special to our life. I am very impressed with what you offer.����♥

  • Here’s a Madfit challenge:
    For two weeks, try to do the 10 minute warm up, the 500 rep core workout and alternate between this leg workout and her arm workout.( I have a public playlist of the videos I’m referring to on my channel.) For example, on Monday you would do the warm up the core workout and legs. On Tuesday you would do the warm up core workout and arms. Hope you try it! Comment about your results!

  • I did this workout when i was kind of lazy because i didn’t want to do the 20 min workout. Now my legas are totally sore for the second day. Guys do not underestimate this workout, it is one of the best that madie has posted

  • okay so I’m going to try this workout as my legs are like sticks and I’m sick and tired of hating how they look so it’s time to gain a little confidence. I’m going to stick to my regular eating pattern which is basically junk food lol and just do the workout with no diet. I will eat fruit and healthy food every now and then so I will keep yall updated
    day 1: so I had to stop literally at the end because I was so out of breath and felt as though if I carry on I might faint. will defo try and get to the end tomorrow. I felt the burn on another level! but can’t wait to see some results!

    day 2: okay so I definitely felt the burn today! I’m sweating so much and could barely walk down the stairs but pain make beauty right. honestly I don’t know if it’s too soon but I feel like my thighs have grown just a little bigger. I’m still waiting on my butt though. this workout is so motivational and I will do it again tonight or tomorrow if I feel unmotivated tonight or I just can’t feel my legs lol. I really recommend this workout!

    day 3:

  • This workout was great! The first time I did it, I stopped to yell like 4 times during the squat & lunge jumps. The second time I only yelled like 3 times ��

  • I used to have skinny legs and butt. This video is a big help. And it really works! My legs and butt improves a lot after 1 month and a half of doing this workout. I’m happy that I achieve my leg and butt goal this quarantine… ������

  • Im in quarantine right now.. About to return to school Monday (Omw) but yeah, I wish I started this at the beginning of our country’s national lockdown which was to quarantine.. But thank you, you really inspired me.. ❤️❤️❤️❤️❤️❤️

  • I love this workout. I just did it and I feel so good about myself! I’m not an active type. It took my 20 minutes to do a mile run, actually. So I wanna get better and exercise and I feel so good about myself right now! I can hear my heart beating and I’m sweating, and everything burns but at least now I know it worked. Thank you!!

  • hey guys im about to do this for a month subscribe to my youtube channel to see if i get better results, i will do a before and after

  • I’m gonna update y’all my legs are really big but anyways I’m dieting Nd I eat small portions And I do her workout and another leg workout app called leg slimming
    1. It was good I did it twice and I did another leg workout but one time and i did this back to back my legs were burning but hey I got it done 2.done
    3. Done
    4. Done
    6. Rest day
    7.done did it 3 times
    8. Done did 3 times ����

  • i started following this workout in March, when lockdown started in my state. almost three months later and i can confidently say it really works!!! the key is to stay motivated, consistent and have a rest day or two. to anyone thinking about following this routine, i say go for it!!!
    p.s. if you’re up for a challenge, add 15-30 seconds to each individual workout. you’ll REALLY feel the burn!!!

  • Omg I just found your channel and it is amazing. I started this workout video today and I am a beginner but I was able to do it really good. Yes my legs hurt but that’s good!

  • Did this yesterday and my quads and hamstring feel so sore..i cant even sit or kneel down properly without having to hold on to something and they feel stiff. Is this normal? Should I continue doing this exercise everyday or should I stop for now?

  • her workouts are actually easy for beginners like me!
    i hope to see future results and changes within my bod after following her workouts
    i love her

  • This workout is literally the best lower ab workout/ getting rid of belly fat I’ve seen a couple videos but none like this one; this one right here is by far the best lower abs just after one video no joke my lower belly fat was gone also if you have really skinny arms like I do her transformation arms are the

  • I had to stop 5 minutes through, but my legs feel like jello �� I’m kind of dissapointed with myself for quitting halfway through but I really want to gain muscle so I’m gonna try again in a few days

  • I love your workout so much, i love that you keep saying positive things it really gets me through these thank you!! onto the next video:)

  • will doing this same exercise 2 times a week grow my booty and tone my legs??�� please reply when you can im having trouble looking for the right one.

  • Hey..! I juz started this workout but my thighs are very much hurting…Cant even walk…Should I continue the workout or not..?How can I get rid of that pains..??

  • I really love your video’s, because you are not a professional fitnesser that does everything like it’s too easy. You are struggling with us and that makes us beleeve that we can do it too. Your personality and mindset are also great!

  • I feel like Cassey is one of the few people that I can actually stick with during my fitness journey. She has such a positive and deserves NO HATE whatsoever. In fact I love it when she talks during her workouts. It’s a constant reminder to stay motivated which I find personally really important. ��

  • A me non sembra molto corretta la posizione dello squot o come cavolo si scrive. La schiena deve essere dritta e non curva con il sedere di fuori!

  • Im really wanting to grow that booty, but I want some techniques or tips that could make it easier for me to do this at home. Could you help me or guide me? Ive been trying to get wider hips and fill my hip dips but I want someone to confirm that it actually works.

  • And I feel like I’m working so hard because I’m a slim chick, so it takes a lot but I’m trying! I couldn’t really get into some of the other videos on here, but yours I find really motivating! Thanks hun again.

  • Hey Cassie I wanna say thank you! Your workouts are the best I’ve ever had.. I’m not much into fitness but your workouts make me feel like I’m having fun and not just working out.. this one is especially one of my favourites! I also wanna say that you’re so pretty and you really shine while doing these workouts… And.. can you please reply back??? I like always get soo jealous of the people you’ve answered to!! I’m a fan!! ☺️✌��

  • Squats are not the best exercise for growing the glutes. So, many inexperienced people have this concept that they are great

    For very skinny girls they can go to the gym and do barbell squats, barbell lunges etc and they if they lift heavy enough and have a diet high in protein, eating every few hours then they can build up some leg muscle etc

    However, these exercises on the video are not going to be beneficial to anyone else serious about growing their glutes

    Speak to an experienced PT that knows how to train women for their specific body type to achieve your goals

  • People please prey for me that I am not going to be too lazy to do any workouts �� I didn’t work out for over 7 months now �� my lazy butt is stuck on the bed

  • I have a question for yall.

    I want to do this one but also 10min abs workout for beginners and maybe something for full body if needed… Will it be too much? Any suggestions?
    Also how many hours after I wake up should I do this? Do i eat before or after? Andd i don’t want to loose much weight. Are these videos good for me then?
    Thanks in advance.

  • I’ve been following blogilates for about 10 years now and these newer videos are really not beginner-friendly at all. Cassey is only showing modifications to make things harder, never easier.

    I say this because I lost my fitness habit for about a year and coming back to it I can’t do the same moves right off the bat. The leg lift moves, for example. Those sorts of moves take A LOT of strength in order to have proper form that isolates the muscle group without straining something else or flopping around.

    Those really hurt my lower back (in a bone-crunching way) no matter what I do, whether it is a bunched up towel or putting my hands underneath as she suggests. Even with a thicker mat! I personally just skip the move and do whatever move I want to instead while she’s going through it. But I can’t imagine how a complete beginner would feel.

    This is really meant to be a constructive critique. But ever since Cassey launched into YouTube stardom her workouts seem less and less beginner-friendly. Is she trying to impress the other fitness influencers? I don’t get it. There’s nothing wrong with being a beginner or doing easier moves to get back up to strength. She doesn’t say any of this explicitly, but it’s something I see through her actions in how she chooses to conduct her workouts.

  • Hi! I just wanna ask how often should I do these? I just saw your channel this week. I tried doing the Leg-Butt-Thigh workout my legs are now sore haha. I did it everyday ��

  • Ima do this for a month so day one was actually easy but fluters was hurtful so for her I made a calender on my ph I will keep you updated Ok day 2 it’s getting easyer the problem is I’m going on holiday on memorial day weekend so I need to hurry up

  • Hi Caroline, I don’t really understand isometric, should it be done after your workouts or on their own, and what does it do for you, sorry if it’s a silly question but any help would be great. Thanx from Bonnie Scotland x

  • my back was hurting the whole time and i tried making the triangle with my hands but my back was still hurting and most of the time i felt it in my back and not my abs, can someone give me some tips because i really need it.

  • I always have trouble with the frog hold position and I’m a regular runner for 6K thought my legs are strong but no. How can I improve this?

  • My goal is to do this workout for 2 weeks, so lets see if there will be any results. I am just doing this exercise once a day.
    Day 1:☑The frog leg was really hard to do, I felt the burn. I’ll come back with the updates.
    Day 2:☑Plz remind me to write the updates. thx:)
    Day 3:☑
    Day 4:☑
    Day 5:☑
    Day 6:☑
    Day 7:☑

  • Beside your sessions that are fantastic, I must underline that I love your professional way of presenting them. Including the clock, the beeps, the tips, and the little picture of the next exercise… and above all, the fact that no one speaks or usually screams during the exercices. I’m really fed up with all these trainers that scream pretending to encourage us. You are just smiling, nice and quiet. I really appreciate it and can fully concentrate on the exercices. Unfortunately I discovered you only after the confinement. But later is better than never ��

  • I didn’t want to do my usual workout today, but your workouts are so fun and motivating that I actually LIKE working out! Thank you so much for the positivity and motivation!!! ❤️��

  • Guys pls help my dumb sister makes fun of me when i try to work out and now im scared to work out because of her idk what to do btw my room has a glass door

  • Am I the only one who can’t do the frog hold. LMAOOO:( I thought I perfectly do the exercise without cheating but the last exercise killed me!! But I still love it.

  • This is the BEST Lower abs video for me! I can finally feel the muscles forming at the lower abdomen and the fat decreasing��������

  • Hi all, are there any lower back videos from Cassey? Does anybody know? I found only total back workouts or lower back stretches. Thanks

  • Wow! So good! I’ve gotten away from your calendar and going to download today!!! Thanks you so much for all the free stuff! My 30 days begins today! 5/21/20 woohoo!

  • Thank you so much for this workout, Caroline! Haven’t heard about isometric workouts before I found your channel recently. I’ve been neglecting leg days lately, because of my bad knee, but this one was perfect, felt just right, thank you!

  • Am I the only one who says it with her… I gotta get my LEGS n my BOOTY RIGHT ���������� thanks so much girl for the video I love it!! Been trying to do it everyday to get maa legs n ma booty right yes goddd!! ❤️❤️

  • Just a question, but do you know how many calories this workout would burn? I track my calorie intake and what I burn off, so it could be really helpful!

  • This is my first time really working out and im trying to be healthier and exercise more. And I got through the whole workout! And did yoga before I started! I feel amazing!! Working out really does make you feel good!!

  • Quick question!!!!
    What is the best replacement for rollover? Cause i really cant do it omg i want to cry ������ why im so weak, why body, butt & leg didnt cooperate at all?

  • I love the hugs! I am proud of YOU! I am proud of who you are! I am proud of who you are becoming! I binge watch this channel even when I’m not working out it gives me so much psych to go go GO!

  • I have to comment and say THANK YOU SO MUCH SIS!! Your videos are amazing i came across them one day while trying to get back into working out again. Every video I feel the burn and laugh because the things u say be so on point. Your videos are beyond relatable I will be following up on a subscription soon that money hit. I shared to my family and friends because working out should be like this. Fun, easy to do and getting ACTUAL RESULTS. My booty is looking amazing I can’t stop twerking. Don’t stop what you do I’ll be looking for the next vid… Blessing to you and yours ������❤️❤️��

  • 1. slow squats
    10sec rest
    2. side step squat
    10 sec rest
    3. squat + side leg lift
    10 sec rest
    4. kneeling squat
    10 sec rest
    5. kneeling squat + 3 pulses
    10 sec rest
    6. kneeling lean back
    10 sec rest
    7. inner thigh lift L
    10 sec rest
    8. inner thigh lift hold L
    10 sec rest
    9. inner thigh lift R
    10 sec rest
    10. inner thigh lift hold R
    10 sec rest
    11. glute bridge
    10 sec rest
    12. wide glute bridge pulses
    10 sec rest
    13. glute bridge hold
    10 sec rest
    14. 1-leg frog kicks
    10 sec rest
    15. frog hold

  • Is this an everyday workout or what? I’m willing to try but I don’t know if I will over work out if I do it everyday if you know what I mean?

  • You.are.the.pilates.QUEEEEEEEEN. Your effervescent energy make this fun and it flies by! I have not enjoyed (nor actually finished) a workout in a long time, but the realness you bring shifted my pre-coffee mood from blah-to-yah! (plust my lower abs feel way stronger!). Thank you for making workouts that are fun and free. You seriously win the prize for the best workout video(s) I’ve ever seen.

  • Perfekt Pamela, danke dafür!
    Ich folge dir schon eine ganze Weile über insta auf beiden Kanälen. Aber den Ar*** hab ich heute zum ersten Mal hoch gekriegt zum mitmachen. Soeben habe ich dieses Workout gemacht und bin begeistert, wie kurz zehn Minuten eigentlich sind und dass es gar nicht so viel Überwindung braucht, sich die Zeit zu nehmen! Vor allem ist es anders als befürchtet, recht gut machbar. ��
    Liebe Grüße aus dem Südschwarzwald

  • Thank you so much for this video. You’re so motivating and easy to follow, this really motivates me to start working out again after being really sick for a while.

  • Thank you so much for your videos! I started my fitness journey a little over 3 months ago and I remember when I first started doing this video I felt like I was about to pass out and couldn’t even finish the whole thing.. but today I graduated into doing this whole video while also holding a 12lb weight!! Never thought it would be possible but it is!

  • Okay so i just discovered your channel. I did the glutes bridges and then this workout and i have to say I’m so pleased i discovered your channel. I’ve hadn’t worked out since 2018 and on feb 1st i decided to get it together! You are so encouraging and make it easy to push through. I can literally feel your energy from the videos. I also love the name Koboko ����. You are AMAZING Queen!! New subscriber ����

  • Hey I really like this workout, but should I do this before my actual leg day workout (deadlifts, squats, hip thrusts etc) as a warm up or after as a burn out? ��

  • I did it again today and with plank hold it was great workout,love isometric
    I did a few times down dog when I hold plank is that ok? It was hard��������❤

  • U r the best your all workout really effective seriously���� I m so happy but when I do exercise I feel so much pain in my leg and thighs

  • you’re seriously the sweetest person ever and those inspirational messages thru out were needed at the exact moments you put them������

  • Pamela, the best fitness trainer ever,, you ‘ve inspired me so much that’s why I have created a youtube channel to inspire others like you did for me, so if anyone wants to support me you can go and check it out.

  • 3:16 double leg stretch
    4:25 expanding tabletop (R)
    5:49 expanding tabletop (L)
    7:00 reverse crunch
    9:33 double leg lift
    9:29 double ads
    10:44 rollovers
    12:01 flutters

  • Das ist tatsächlich auch ein sehr gutes Workout, für nicht mehr so ganz Beginner, wenn man zum Beispiel Muskelkater hat oder einfach mal ein entspannteres Training an dem Tag machen möchte als Einstieg:) Danke dafür

  • This was great!! I’ve got two kids and so little time! Thanks for the short and intense workouts I can cobble together to make a great workout!

  • So I’ve been doing blogilates videos for several weeks and I’m happy with results so far but two things I’m struggling with:
    It’s really difficult to suck in my stomach and breathe at the same time, which one is more important, lol.
    And there’s always a space under my back no matter how hard i suck in. I always have to have my hands under my tailbone, if I try to put my elbows and shoulders up, then my back gapes bad. But i’m worried I’m not getting the full workout.
    I appreciate advice from anybody thank you so much Cassie

  • Thank you for all of these workouts cuz I am training for the one and only…” pacer test ”(idk how to spell)
    And again THANK YOU SO MUCH!!!����

  • Hi Caroline, Thank you again. This was good…like your isometric abs one it is harder than it looks. Actually it didn’t help that my legs were sore from doing your 1000 rep squat challenge yesterday. I really enjoyed the squat challenge…you sort of get into the exercises and the time passes a bit like running. In the squat challenge the second exercise where you don’t fully straighten the knees was killing, as were the pulses at the end. I’m glad you made it 1000 reps rather than 500 because I felt it was the second round that really worked your legs hard. Just a thought but I wondered about a similar challenge where you perhaps mixed up squats and lunges a bit. Hope all is well for you…thanks for all your hard work in making these videos. They really help during lockdown. Matthew x