ohhhh yes - another DANCE WORKOUT .. the sexy version ♥︎ / Werbung

This one is full of hits that were popular in the 2000s - and "Temperature" by Sean Paul will give us an easy time shaking our hips to the beat :D this Dance Workout is definitely more SEXY than the last one.. which is sooo much fun!

Apart form the guaranteed GOOD MOOD & I can also guarantee a serious number of burned CALORIES here. Cardio is definitely not boring in today's video.

▸ I burned 120kcal in those 15min (which is a lot for me, I'm a tiny human and I normally burn about 250kcal in a 1h session). So just in case you want to repeat this several times.. be sure you don't burn too much fat on your hips, that you need to shake nicely for Sean Paul haha!!!

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▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.

➞ Instagram http://www.instagram.com/pamela_rf/

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I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. Sean Paul - Get Busy 0:00 - 3:35
2. David Guetta feat. Kelly Rowland - When Love Takes Over 3:36 - 6:42
3. Daft Punk - One More Time 6:43 - 11:34
4. Sean Paul - Temperature 11:35 - 15:28

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➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
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Business Contact:
[email protected]

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unterstützt durch Warner Music Germany

Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

Team Dennis or Team Pamela? Choose wisely! ♥︎
This is a "Family Edition" Workout, that is easy enough for all your family members to join / Anzeige
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He did simply not have a choice this year, Dennis HAD to join again :D
We cannot wait to see all your stories on Instagram, dancing this choreo and having fun ♥︎♥︎♥︎ We hope you have a wonderful Christmas time!

▸ Team Dennis: To cool to dance? No problem, do a 3min Full Body Workout with Squats, Planks, Push Ups & Co!
▸ Team Pam: Loosen up your hips and join me for a fun Christas Dance!

What is your choice? Comment below!
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➞ my Pam App ♥︎ Free workout plans (8 versions), lot of recipes & tips:
https://www.pam-app.de/app

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
30min, 45min and Beginner Friendly. Check out the Highlight Bubble "Workout Plans" for that.

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

▸ use #PamelaReif if you want me to see your workout pics and videos!

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▸ I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

▸ „Merry Christmas“ by Ed Sheeran and Elton John ist part of this Christmas playlist - highly recommend!
https://wmg.click/Weihnachten

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Business Contact:
[email protected]

__
unterstützt durch Warner Music Germany

Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

You can do this with a home-made weight or in the gym with heavy weights ♥︎ This will 100% help to GROW your booty!/ Werbung

Inspired by a classical gym day. Whenever I post those on Instagram you scream „giveeee us that for YouTube!“. But(t) that’s tricky, because it always depends on the equipment you have available! For this video, I combined exercises that I love and regularly do into nice Circuits.

▸ I am using a 12kg / 26 lbs dumbbell. For the „simplicity“ of the video I only used one weight. If I’m in a / my gym, I would use several weights with different numbers. In this case, I would structure it like this:
1. Front Squats: 17-24kg
2. Deadlifts: 20-30kg
3. 1-Leg Deadlift: 12kg
4. Wide Side to Side: 12kg


Your home-made weight:
1. Take a bag
2. Search for dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc.
3. You can easily put 6 to 10 packs into one bag. That makes 6 to 10 kg :)

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You will like this video, if you like my:
- 20 MIN BOOTY GYM STYLE - weight & booty band
- 20 MIN BOOTY + THIGHS - with weight
- 15 MIN BOOTY - weight, booty band
- 10 MIN BUBBLE BUTT - Glute Bridge Burnout

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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
https://www.pam-app.de/app

▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.

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

▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!

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I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. Robin Schulz - Sweet Goodbye
2. Ava Max – One Of Us
3. Jason Derulo, David Guetta - Saturday / Sunday
4. Madcon - Drowning
5. Ava Max – Cold As Ice
6. THE DRIVER ERA & Deepend – Malibu (Deepend Remix)
7. Anne-Marie – SAD B!TCH
8. Drew Sycamore - In The Club
9. Thomas Headon – Georgia

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Business Contact:
[email protected]

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Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By pe