The Pamela Reif Beginner Workout | The Ultimate Guide!

Are you curious about the Pamela Reif beginner workout plan?

Do you wonder how the “Naturally Pam” founder designs her beginner workouts to help girls new to working out get in shape as fast as possible?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use the Pamela Reif beginner workout plan to get the lean, toned fitness influencer physique that you’ve always wanted!

Introduction

Pamela Reif is one of Germany’s hottest fitness influencers.

She first rose to fame in 2012 when she started posting helpful workout videos to her Instagram page. She says she forgot to hit the “private” button on her page, but that turned out to be a blessing in disguise!

Today she has more than 15 million subscribers on YouTube and Instagram, and she has started numerous successful fitness companies.

Some of her biggest accomplishments include making the Forbe’s Under 30 list, launching her healthy nutrition company called Naturally Pam, writing the best-selling book Strong And Beautiful, and winning the Fitness Influencer Of The Year award.

Of course, most people know Pamela for her incredible physique!

She has the toned legs and big bubble butt that almost every girl dreams of having!

Pamela Reif Stats

Date Of Birth: July 9, 1966
Height: 5 Feet 5 Inches
Weight: 125 Pounds
Bust: 35 Inches
Waist: 24 Inches
Hips: 36 Inches

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So what does the Pamela Reif beginner workout program actually look like?

Pamela says the best strategy for beginners is to perform 3 full body workouts per week. For example, here is the exact training split that Pamela recommends to anyone new to working out:

The Pamela Reif Beginner Training Split

Day 1: Full Body
Day 2: Off
Day 3: Full Body
Day 4: Off
Day 5: Full body
Day 6: Off
Day 7: Off

This training split is perfect for beginners!

You have three full body workouts per week, which means you train your entire body each workout. This split is very easy to recover from, but it also gives you plenty of training frequency so you can start making rapid progress.

Pamela Reif recommends that beginners perform workouts from home using simple and safe bodyweight exercises like squats, lunges, hip thrusts, and ab crunches.

She says these exercises are challenging enough to build a great physique.

However, they also have the advantage that you don’t have to drive to a busy commercial gym to get a great workout in!

Here is one of Pamela Reif’s beginner-friendly full body workouts that you can try. Check it out:

Pamela Reif Beginner Workout

Exercise #1: Jumping jacks, 1 set x 30 seconds
Exercise #2: Walk down to plank, 1 set x 30 seconds
Exercise #3: Jumping jacks, 1 set x 30 seconds
Exercise #4: Walk down to plank, 1 set x 30 seconds
Exercise #5: Squat, 1 set x 30 seconds
Exercise #6: Squat with cross elbow, 1 set x 30 seconds
Exercise #7: Curtsey lunge, 1 set x 30 seconds
Exercise #8: Jump twist, 1 set x 30 seconds
Exercise #9: Squat, 1 set x 30 seconds
Exercise #10: Squat w/ cross elbow, 1 set x 30 seconds
Exercise #11: Squat , 1 set x 30 seconds
Exercise #12: Squat w/ cross elbow, 1 set x 30 seconds
Exercise #13: Curtsey lunge, 1 set x 30 seconds
Exercise #14: Jump twist, 1 set x 30 seconds
Exercise #15: Squat, 1 set x 30 seconds
Exercise #16: Squat w/ cross elbow, 1 set x 30 seconds
Exercise #17: Jumping jacks, 1 set x 30 seconds
Exercise #18: Walk down to plank, 1 set x 30 seconds
Exercise #19: Jumping jacks, 1 set x 30 seconds
Exercise #20: Walk down to plank, 1 set x 30 seconds
Exercise #21: Slow bicycle crunch, 1 set x 30 seconds
Exercise #22: Crunch w/ straight legs, 1 set x 30 seconds
Exercise #23: Slow mountain climber, 1 set x 30 seconds
Exercise #24: Plank, 1 set x 30 seconds
Exercise #25: Superman, 1 set x 30 seconds
Exercise #26: Slow mountain climber, 1 set x 30 seconds
Exercise #27: Plank, 1 set x 30 seconds
Exercise #28: Slow bicycle crunch, 1 set x 30 seconds
Exercise #29: Crunch w/ straight legs, 1 set x 30 seconds
Exercise #30: Slow mountain climber, 1 set x 30 seconds

Talk about an intense workout!

For this beginner routine Pamela wants you to perform a total of 30 different exercises for your legs, upper body, and abs.

Don’t worry – this workout isn’t as bad as it sounds!

For each exercise you are going to perform 1 set lasting 30 seconds long. After the 30 seconds are up, you go right into the net exercise in the circuit. If you are feeling good, Pamela wants you to perform all 30 exercises with only a few seconds between each exercise.

If you perform this routine correctly, then you should be able to perform everything in about 20 minutes!

Here is another one of Pamela’s high-volume beginner workout routines that you can try. Check it out:

Pamela Reif Beginner Routine

Exercise #1: High crunches, 1 set x 30 seconds
Exercise #2: Floor taps, 1 set x 30 seconds
Exercise #3: 1 arm 1 leg reach out, 1 set x 30 seconds
Exercise #4: Knee crunch in, 1 set x 30 seconds
Exercise #5: Glute bridge, 1 set x 30 seconds
Exercise #6: Wide glute bridge, 1 set x 30 seconds
Exercise #7: Close glute bridge, 1 set x 30 seconds
Exercise #8: Close glute bridge pulses, 1 set x 30 seconds
Exercise #9: Glute bridge hold, 1 set x 30 seconds
Exercise #10: Donkey kicks right, 1 set x 30 seconds
Exercise #11: Straight leg pulses, 1 set x 30 seconds
Exercise #12: Straight leg hold, 1 set x 30 seconds
Exercise #13: Donkey kicks left, 1 set x 30 seconds
Exercise #14: Straight leg pulses, 1 set x 30 seconds
Exercise #15: Straight leg hold, 1 set x 30 seconds
Exercise #16: Push up on knees, 1 set x 30 seconds
Exercise #17: Superman, 1 set x 30 seconds
Exercise #18: Superman + reach out, 1 set x 30 seconds
Exercise #19: Airplane push up, 1 set x 30 seconds
Exercise #20: Arm circles, 1 set x 30 seconds

If the previous workout was too challenging for you, then you should like this workout much better!

It only has 20 total exercises, so you should be able to perform the entire routine in about 10-15 minutes! For this routine Pamela starts with some simple ab exercises like high crunches, floor taps, and knee crunch ins.

After that, she moves onto some different glute bridge variations to target your glutes.

She performs glute bridges, wide glute bridges, close glute bridges, close glute bridge pulses, and donkey kicks all in a row!

Finally Pamela finishes the routine with some upper body exercises like push ups on knees, supermans, and arm circles.

Overall this is a very well balanced workout that will work great for any girl who is new to working out!

Of course, Pamela also recommends that women perform some cardio workouts to help them lose body fat. Here is one of her beginner friendly cardio workouts that you can try. Check it out:

Pamela Reif’s Beginner Cardio Workout

Exercise #1: Bicycle crunch + leg lift, 1 set x 30 seconds
Exercise #2: Jack knife, 1 set x 30 seconds
Exercise #3: Jack knife variation, 1 set x 30 seconds
Exercise #4: Crunch hold, 1 set x 30 seconds
Exercise #5: Starfish crunch right, 1 set x 30 seconds
Exercise #6: Starfish crunch left, 1 set x 30 seconds
Exercise #7: Flutter kicks, 1 set x 30 seconds
Exercise #8: Ab hold + arm circle, 1 set x 30 seconds
Exercise #9: Crunch hold, 1 set x 30 seconds
Exercise #10: Russian twist, 1 set x 30 seconds
Exercise #11: Plank + crunch in, 1 set x 30 seconds
Exercise #12: Spider plank, 1 set x 30 seconds
Exercise #13: Dolphin hold, 1 set x 30 seconds

Talk about an intense cardio workout!

Instead of jumping on a boring cardio machine for 20-40 minutes, Pamela likes to use simple bodyweight exercises for her cardio routines.

Her cardio workouts usually consist of a lot of ab exercises, as you can quickly perform them without getting too tired.

In this routine she uses a wide variety of core movements like jack knives, starfish crunches, flutter kicks, and dolphin holds. By the end of this workout your abs should be on fire!