"I got no time" is no excuse for this routine! Super quick, really intense and: effective ♥︎ / Werbung

This routine burns like heeellllll in my abs!
▸ make sure to keep your LOWER BACK flat on the mat. Only lower your legs as far as possible, so your lower back is not lifting off the mat.
This is easier when you really engage your ab muscles and "crunch" them inwards the entire time.
▸ you can lay your head on the mat, if that's more comfortable. I can feel my abs working more, if I lift my head though.
▸ THINK ABOUT YOUR ABS the entire time :D it's about the mind muscle connection! Lift and lower your legs with the strength of your abs, not your thighs.

▸ for the "Crunch Holds" - it's not a break. Don't relax! Squeeze your abs for 30s straight.

We filmed this video on the Maldives earlier this year :) I totally forgot about it! Glad I found it again, the setting brings back beautiful memories ♥︎♥︎♥︎ I hope you like it!

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No Equipment necessary, no breaks (you're used to it by now I guess) and not much space needed :) If you need a break tho - take it! Just don't quit!

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
__

▸ 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/

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

__

▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. Ella Henderson & Roger Sanchez - Dream On Me 0:00 - 3:02
2. Tiesto - The Business 3:03 - 5:30
3. Max Lean, Lucas Butler ft. Bonny Lauren - Taking Me Higher 5:31 - 7:15

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

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.

Wanna lay down next to Willi? Today is your day :D But first of all… do we say R.I.P. abs or hello r.i.p.ped abs? ♥︎ Tell me afterwards! / Werbung

Say hello to our special guest Willi Whey, who asked me for a date & I said, I want to make him shake during an Ab Workout instead.

No just kidding (really) haha - but he said beforehand that the 8min Jason Workout is „okay“ for him, so I had noooo other choice than confronting him with something h-a-r-d. Do we kill our sixpack or get a killer sixpack? Is it R.I.P. abs or hello r.i.p.ped abs?

▸ for lower abs, upper abs & side abs
▸ advanced level
▸ 100% suitable for men

In any case: He did AMAZING. Just look closely for the last Ab Hold. Thank me later.

__

➞ 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!

__

▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎ http://wmg.click/GetActive

▸ You can also find motivating workout songs from Willi in his own playlist https://wmg.click/WilliWheyYC

▸ Find everything about Willi Whey here:
https://www.instagram.com/williwhey/
https://www.tiktok.com/@williwhey
https://www.youtube.com/user/DIXIKOL

1. Jack Harlow - What’s Poppin
2. The Notorious B.I.G. - Mo Money Mo Problems
3. Lil Wayne, Wiz Khalifa & Imagine Dragons w/ Logic & Ty Dolla $ign - Sucker for Pain

__
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 at home or in the gym ♥︎ This will 100% help to GROW your booty - the heavier your weight, the harder & more effective! / Werbung

▸ I am using a 16kg / 35 lbs dumbbell. Please choose a weight that feels good for you!
Real talk: I could have also survived with a heavier one :D If you’re in the gym, feel free to use a barbell with a cushion!

I LOVE THIS WORKOUT!!! I really do :D This will be my new favorite weight workout for seeee boootaaay.
▸ it is heavy, but not „oh gosh I am dying“-heavy
▸ the burn is beautiful ONLY in the butt - but(t) it's no torture
▸ NO SQUATS = no risk to only feel it in your thighs
▸ it’s perfect to combine with my other videos, without overdoing it for the muscles

The workout consists out of:
4x Circuit: Glute Bridge + Fire Hydrant, in lots of variations
3x Circuit: Stiff Deadlift + 1-Leg Glute Bridges
….aaaand: BREAKS :)

You will like this video, if you like my:
- 20 MIN BOOTY WORKOUT - 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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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 :)

The video is in full length which means you can just follow whatever I’m doing.

__

➞ 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!

__

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

1. Tiësto & Charli XCX – Hot In It
2. Robin Schulz & David Guetta - On Repeat
3. David Guetta & Afrojack ft. Missy Elliott, BIA & Doechii - Trampoline
4. Luude x Mattafix - Big City Life
5. SVRCINA - Next Generation
6. Rammor - Voices In My Head
7. Jubël – So Sick

__

Business Contact:
[email protected]

__

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

Ready to slide through life with a beautiful split?

Since my short „8min Stretch for Splits“ is one of my most famous stretching videos eveeerrrrr, I decided to share a longer, deeper and harder version! Because obviously it needs more than 8min of stretching to get your splits. Maybe 12? (Just kidding, we gotta do this more often :D)

Those stretches are fully targeted on hip mobility, hamstring & thigh flexibility. This is necessary to slideeee into a front or middle split.

As a bonus, we get a view on the Maldives. As usual, I made mom wake up for sunrise to film this :) you do what you gotta do. And what do we gotta do now? Stretch for our splits haha ♥︎

Who's joining this challenge? You can use #PamMakesMeSplit to share your progress with me!

__

➞ 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!
__

▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. Jack Harlow - First Class
2. Kehlani - up at night (feat. Justin Bieber)
3. Omah Lay - Attention (feat. Justin Bieber)
4. Malou - Burnout
5. Mahalia - Whatever Simon Says

__
Business Contact: [email protected]


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.

Double efficient in half the time ♥︎ for ab lines, a strong body, a fuller top-booty & to fight a muffin top! / Werbung

This routine is filled with new exercises that COMBINE a toned waist with a trained booty! Those 2 muscle groups are located very closely in our body, so it’s easy to target them with similar movements, by adding tiny twists.

I actually did this routine 5 times within 2 days (practicing, filming and filming again haha) and the entire side of my body was sooooo sore! :D Means = we hit the muscles perfectly + it’s suitable to combine with other workouts during your training day. If I can do it 5x, you can do it…. (you may finish this sentence yourself).

PS: We filmed this in a garden center ('Mauk') in my hometown! My mom had this idea and the team there was so nice to build an extra wall for our filming set :) For this video, we went for a mediterranean citrus fruit style. Loved it!
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You will like this video, if you like my...
▸ 12min Side Booty
▸ 10min Muffin Top Workout
▸ 10min Strong Waist + Bottle
▸ 15min Inner + Outer Thighs Low Impact

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➞ my Pam App ♥︎ Free workout & meal 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!

__

▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. American Jesus - Nessa Barrett
2. Glad U Came, Jason Derulo
3. Waiting - Lauren Daigle
4. Seasons - Bebe Rexha
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Business Contact:
[email protected]

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unterstützt durch Warner Music Germany

Disclaimer:
When joini

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 :)

__

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

__

➞ 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!

__

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

__

Business Contact:
[email protected]

__

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

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
.
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

__

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.

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/

__

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/
__

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.

a perfect routine for every day ♥︎ Want to calm down after a workout? Start your day with some easy movements? Or relax along piano music before you go to bed? This one is for youuuuu ♥︎ / Werbung

We stretch our entire body - from head to toe! 8min = 16 exercises. We got lots of possibilities in that short period of time :)
- neck, chest & shoulders
- back & spine
- the side of your body, from armpit to hips
- wrists / hands
- legs: hamstrings, thighs, hip flexors & butt
- feet

Those exercises focus more on „active“ movements, that go e.g. back & forth, include arm movements etc. :) No sitting, waiting and suffering through the pain today.

Why stretch?
- to make the best out of your training. If your muscles are super stiff, you can’t have perfect form in exercises like Leg Lifts or Deadlifts.
- to ease and prevent sore muscles
- to prevent pain. I remember I got joint pain in my knees when I slacked with stretching!

_

▸ You can find all songs in my Relaxing Playlist. I will update it regularly & it's available on Spotify, Apple Music, etc. ♥︎
https://wmg.click/PamelaRelaxing

1. Alexandre Tharaud - Promenade Sentimentale
2. Riopy - Human Compassion
3. Carlos Cipa - Circulate

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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!


__
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.

A super relaxing Ab Workout! ♥︎ You’ll almost forget that it burns haha / Werbung

The piano music tooootally lets my thoughts wander & makes this routine feel like a flowy dance instead. I also added a short stretching in the end, to (hopefully) make you even calmer.

▸ If you noticed or not, this trains your entire core! Upper abs, lower abs, obliques & core stability.
▸ I like this routine for slow „On The Floor“ Workout Days. For example in combo with the Pilates videos!
▸ Or in the end of a hardcore session, to calm down and have a bonus of training core
▸ Oooor in the beginning, if you’re not sure about your level of motivation yet and still need to test how much you want to do that day :D


This is another workout of the new „Slow Down“ format: Slow workouts with classical music ♥︎
I also created a new Playlist for those „Relaxing Songs“. It’s great to listen to while studying, chilling or simply if you want to have a calm moment for yourself. https://wmg.click/PamelaRelaxing

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▸ You can find all songs in my Relaxing Playlist. I will update it regularly & it's available on Spotify, Apple Music, etc. ♥︎
https://wmg.click/PamelaRelaxing

1. Jacob Karlzon - Phari
2. Jacob Karlzon - Morrowind Theme
3. Jacob Karlzon - Nuclear

__

➞ my Pam App ♥︎ Free workout & meal 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!


__
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 video after any of my other workouts - as a COOL DOWN or even AT NIGHT before sleep // Werbung

It's a calm routine with slow strength exercises & some stretching.
I reaaaally like it since it slows down my mind, gives my body a nice stretch and still makes me "feel" all muscles with a little burn :)

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No Equipment necessary and not much space needed :)
The video is in full length which means you can just follow whatever I’m doing 30s or 60s for each exercise.

You can add this at the end of every workout session. Check out my 15min Full Body HIIT, 10min Ab Workout, 20min Booty Workout or the Song Workouts if you need some intense workout videos!
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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. PARTYNEXTDOOR feat. Drake - Loyal
2. Winona Oak - Break My Broken Heart
3. Ali Gatie - It's You

__

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

__
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.

This one is HARDCORE! ♥︎ we will sweat, struggle, have burning muscles & it’s so worth it :)
PLUS the end is super fun! / Werbung

You asked for a hardcore session? You get a hardcore session :D
And if we do it together, time will fly by so much quicker! I talk you through the entire 50min & give you my best tips on the way :)

- 25min Abs + Core
- 10min Cardio, Standing Abs, HIIT
- 15min Sweaty Dance as a cherry on the cake… for a fun ending!

Nevermind my singing for the last part :D but HEY - I was even able to talk during Half Burpees. So you can do this without talking as well!
__

This session burns between 230-390kcal depending on your fitness level, height and weight.

This is DAY 6, Week 2 of my Home Workout Plans (you can find them on my Instagram and in the Pam App). We start with „15min Sixpack, all levels“, continue with "10min Killer Sixpack“, „10min Standing Abs + HIIT“, followed by „15min Sweaty Dance“

➞ Instagram http://www.instagram.com/pamela_rf/
➞ https://www.pam-app.de/app


No Equipment needed! You only need a soft surface (like a yoga mag or soft towel).
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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.

No standing, no squats, no burpees ♥︎ get super strong abs & burn fat, while staying down on the floor! / Werbung

This routine combines 2 topics:
▸ hardcore sixpack exercises, to train our core muscles and BUILD visible abs
▸ cardio movements that get our heart rate up, to BURN calories and fat.
= getting rid of the fat, so we can SEE the abs we trained :)

Make sure to give it YOUR ALL during all those climbers! Go as fast and hard as you can. You are with me for those 10min anyways, make them count!

PS: We recorded this in Sweden 2 weeks ago!
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No Equipment necessary, no breaks and not much space needed :) If you need a break tho - take it! Just don't quit!

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
__

▸ I offer FREE WORKOUT PLANS on my Instagram Channel & in my Pam App.
30min, 45min Weights / Sweaty / Slow, Beginner Friendly, 60min Hardcore & a Dance Plan. Updated every Sunday.

➞ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: https://apps.apple.com/app/pam/id1540604002
Android: https://play.google.com/store/....apps/details?id=com.

➞ Instagram http://www.instagram.com/pamela_rf/
use #PamelaReif if you want me to see your workout pics and videos!

__

▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. Minelli - Rampampam
2. Feder & Ofenbach - Call Me Papi ft. Dwaty Music
3. Ava Max - Everytime I Cry
4. VINAI – Touch


__

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.

yup, no need to stand up today! no squats or jumps either ♥︎ 15 efficient minutes for super strong, toned & lean muscles / Werbung

Oh we were definitely missing a workout routine like this!!
▸ advanced exercises, that build a lot of strength
▸ we train our abs from all angles, booty, thighs, chest, upper & lower back, shoulders and arms
▸ nothing high intensity, no squats, no jumps, no high knees - only some very few mountain climbers for once hihi :)))
▸ ... but don't be fooled, this workout is still very intense!

PS: enjoy the view ♥︎

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No Equipment necessary, no breaks and not much space needed :) If you need a break though - take it! Just don't quit!

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
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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/
➞ Food Account http://www.instagram.com/pamgoesnuts/

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

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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. Mausio – Spread Love (ft. Bibiane Z)
2. Gamper & Dadoni - More Than I Can Say
3. Lucas & Steve x Blackstreet - No Diggity
4. Reiley - Let It Ring
5. Gabry Ponte & MOTi - Oh La La
6. Steve Aoki & Kiiara - Used To Be (feat. Kiiara & Wiz Khalifa)

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my Pam App:
Free workout plans, recipes & tips:
https://appurl.io/5Exh2D1Uo

My Cookbook:
German Version: https://amzn.to/2RZ3zID
English Version: https://amzn.to/2YxFhb7

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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.

A few minutes of „me time“ before going to sleep or right after waking up ♥︎ no workout needed & suitable for people who don’t train - anyone can do this in a pyjama! / Werbung

What can I say... we put the mattress on top of our car (lol) and carried half a bed to this cliff to make sure we have an extra dreamy location for our „Bedtime Routine“ :D BUT SO WORTH IT! Somebody should sell this experience to people - it was 100/10 beautiful to stretch on a bed looking at the sunset ♥︎

▸ quick & suitable for every day
▸ I love the music!
▸ morning: to wake up gently
▸ evening: to get calm, relaxed & sleepy
▸ body parts: back, spine, legs, hips, tummy, arms & neck

This is also fully suitable for beginners or people who don’t work out at all!
If you want to relief tension, better your posture and ease pain (back, hips, …) this may do wonders :)

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➞ my Pam App ♥︎ Free workout & meal 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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▸ You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. Coldplay - The Scientist
2. Jasmine Thompson - Like I'm Gonna Lose You
3. Birdy - Wings (Acoustic)

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Business Contact:
[email protected]

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 injur

want to make the inner part of your THIGHS less wobbly? I know, it's a problem area for many of us - let's do something about it! ♥︎ / Werbung

If you don't have a proper weight, don't worry! Read my "homemade weight tutorial" below ♥︎

This workout:
- strengthens your legs
- main focus: inner thighs. That's why we do SUMO Squats and not regular ones, etc. :)
- will make your muscles look more toned & less "flabby"
- second focus: booty & front of the thighs

Things to make sure:
▸ bodyweight focusses on your HEELS, don't shift your bodyweight onto your toes
▸ your BACK stays STRAIGHT. Don't round it!
▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards

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▸ I am using a 5kg / 11 lbs dumbbell. Please choose a weight that feels good for you.
Weights help us to increase the intensity of a workout & build stronger muscles!

Your home-made weight:
1. Take a bag
2. Search for dense + heavy food at home. For example: packs of rice, books, etc.
3. You can easily put 4 to 8 things into one bag. That can make 3 to 6 kg :)

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

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

1. Ashnikko - Deal With It (feat. Kelis) 220 Kid Remix
2. Wave Wave & EMIAH - Missing U
3. Bebe Rexha -Sacrifice
4. Robin Schulz & Felix Jaehn - One More Time (feat. Alida)

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➞ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: https://apps.apple.com/app/pam/id1540604002
Android: https://play.google.com/store/....apps/details?id=com.

My Cookbook:
German Version: https://amzn.to/2RZ3zID
English Version: https://amzn.to/2YxFhb7

__

Business Contact:
[email protected]

__
Music by Epidemicsounds.com

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.

This is FUN! And definitely not as hard as you think it is ♥︎ / Werbung

Omg I wanted to create a routine like this for the loooongest time. We could also call it „a million versions of Jumping Jacks“ :D I-Jump, O-Jump, Press Up Jump, I-Messed Up Jump, …

▸ Mid Intensity
▸ no floor, 100% standing
▸ Cardio only, not heavy on the legs
▸ very suitable for the day after Leg Day (aka. sore muscles)
▸ happy, but not dancy
▸ target: calorie & fat burn, sweating, cardio,… and calve muscles haha :D

I created this (like Dance Workouts) directly on those Joel Corry songs, so beats and movements match niceeeeely. I would say this is similar to the „15min Boxing Cardio“ - just as a Jumping Style and more happy.

PS: can you see how I took the inspiration of our Song Workouts (BED and Lonely) and adapted them to the Jumping Style? :)))))
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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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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. Joel Corry - I Wish, feat. Mabel
2. Joel Corry, David Guetta & Bryson Tiller – What Would You Do
3. Joel Corry, Raye & David Guetta – BED
4. Joel Corry - Sorry
5. Joel Corry - Lonely

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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.

Burning calories, doing something good for your health & training everyyyy muscle of your body ♥︎ / Anzeige

This „Full Body Cardio“ Routine is
▸ not as extreme as my HIIT videos
▸ filled with fancy-schmancy exercises. If you are fed up by basic Jumping Jacks and High Knees, you will like this one!
▸ sweaty and definitely gets your heart rate up, but it won’t kill you
▸ a mixture between cardio exercises, strength movements and active rests (Planks)

PS: no Jump Squats, no Burpees!! … but lots of Roll Ins haha

▸ calories burned are between 60-110kcal, depending on your weight, height & fitness level!

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▸ I offer FREE WORKOUT PLANS on my Instagram Channel & in my Pam App.
30min, 45min Weights / Sweaty / Slow, Beginner Friendly, 60min Hardcore & a Dance Plan. Updated every Sunday.

➞ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: https://apps.apple.com/app/pam/id1540604002
Android: https://play.google.com/store/....apps/details?id=com.

➞ Instagram http://www.instagram.com/pamela_rf/
use #PamelaReif if you want me to see your workout pics and videos!

__

My Cookbook:
German Version: https://amzn.to/2RZ3zID
English Version: https://amzn.to/2YxFhb7

__


You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.
http://wmg.click/GetActive

1. Clean Bandit x Topic - Drive (ft. Wes Nelson)
2. Phil The Beat, Lovespeake - Don’t Say Goodbye
3. Lucas + Steve, Tungevaag - Paperplane
4. Elderbrook, Bob Moses - Inner Light

__

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.

Need a stronger back? Are you sitting a lot? Not standing straight? Can't keep your lower back on the floor when training abs? ♥︎ this one's for you! / Werbung

♥︎ Beautiful back muscles are important!
- they can reduce back pain
- help you to stand straight & fix a "desk posture"
- it's the main support structure for your body! It will stabilize your spine, which is amazing to prevent injuries
- everything in our body should be balanced! I recommend at least 1 upper body day per week. I have never in my life only trained abs, only legs etc. I always trained my upper body as well!

▸ I used 7.5kg, which felt totally fine. I could have went for 10kg as well!
▸ Homemade weight: grab a bag, fill it up with heavy stuff (rice, milk, books, etc.) .. we CAN make it work!
▸ I burned 65kcal. Depending on your height, weight & fitness level - you will burn between 50-100kcal. It's a strength focused workout & muscles will burn more calories on the long run as well. I would not recommend only doing HIIT sessions!
_

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.

▸ you can find WORKOUT PLANS with those videos 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/

➞ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: https://apps.apple.com/app/pam/id1540604002
Android: https://play.google.com/store/....apps/details?id=com.

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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. SIA ft. Burna Boy - Hey Boy 0:00 - 2:58
2. Anne-Marie x KSI x Digital Farm Animals - Don't Play 2:59 - 6:05
3. Diplo & Sonny Fodera - Turn Back Time 6:06 - 8:27
4. Hi_Tack, Steff da Campo - Say Say Say (Waiting 4 U) 8:28 - 11:03
5. Joshua Basset - Lie Lie Lie 11:04 - 13:57
6. Jubel - Weekend Vibe 13:58 - 16:01

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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.

Ready to walk half a marathon with me (or 2% of it haha) ♥︎ On the beat of the music, we have soooo many step variations & you won’t even pay attention to them… because THE ARMS will distract you! :D / Werbung

Hundreds of workout videos… and we didn’t have one like this yet! #wohooo

Grabbing 2 small weights or bottles, you get an extra arm workout in at the same time.
This routine (hopefully) makes you smile and (definitely) burns calories, get you into sweaty mode, brings up your step-count and is amazing to combine with my other Cardio videos, since it’s nothing like the others haha!

▸ mid intensity
▸ 1100 steps
▸ coordination needed
▸ no burpees, nothing on the floor

You will like this workout, if you like my:
15min Aerobic Boxing Cardio
12min Kicking Calories

▸ Depending on your height, weight and fitness level you will burn between 70-110kcal.

__

➞ my Pam App ♥︎ Free workout & meal plans (12 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!

__

You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.
http://wmg.click/GetActive

1. Skrillex, Missy Elliott & Mr. Oizo - RATATA
2. D.T.E - MAMA
3. Henri PFR & Wave Wave - Juliet
4. Joel Corry x Ron Carroll - Nikes

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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.