Met puma naar Parijs, Pamela Reif ontmoeten EN een interview met Womens Health?!! EEN DROOM DIE UITKOMT 🤯✨

Het interview staat op 6 september online! Ik ben benieuwd wat jullie ervan vinden 🥰

Liefs, Mies 🦋
Volg jij mij al op Instagram en Tiktok?

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#michellelangerak #whatieatinaday

This is an INTERMEDIATE workout with options for BEGINNERS ♥︎ // Werbung

if you want to make it ADVANCED - just skip the breaks!!

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

The focus is on your arms & core here. It's all about balance in life, so don't only focus on your booty and abs :) Arms, chest & back are just as important!!


➞ Instagram http://www.instagram.com/pamela_rf/
➞ Snapchat @pamela_rf1
➞ Blog: http:/www.aboutpam.com


VIDEO, CUT & EDIT: Emrah Bayka
https://www.instagram.com/emrahbayka/
[email protected]


MUSIC by Epidemic Sound
http://www.epidemicsound.com


CONTACT ME (business inquires):
[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.

For one week followed Pamela Riefs meal plan to see what her regular diet is all about. I talk about how many calories she eats, how much I eat, and we also talk about her at home workout program (hint hint stay to the end of the video to hear more about this)

LET’S BE FRIENDS!
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#KeltieOConnor

About Me:
Hi I’m Keltie a former college basketball player turned Youtuber. Now traveling around Canada & the world, taking you guys around with me! Everyday trying to become a better person through my 30 day to 6 months challenges. From trying new forms of fitness, testing different nutrition trends, or diving into the world of famous celebrities & athletes. Then reminding you to life a joyful life through fitness, food, & travel in my Vlog series.

NOTE: I am not a Registered Dietician, all advice is my own personal Experince. If you have any specific questions regarding your own diet & nutrition I HIGHLY recommend speaking to a registered dictation
Here is a Registered Dietician I recommend:
[email protected]
https://andytherd.com/contact/
Andy Credentials:
BASc Food & Nutrition, Master's of Public Health in Nutrition, Registered Dietitian

Struggling with the SIDES of your stomach? // Werbung

I'm talking about that tiny bit of wobble that creates a fat roll if you put on a pair of skinny jeans. This workout trains your entire abs - but with focus on OBLIQUES! If you want to make this part stronger - take 10 minutes and give this workout a GO! ♥︎ no talking, just TRAIN :)

No Equipment or weights needed!

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise – NO REST IN BETWEEN.


I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Calorie Burn, Whole Body, 2in1, Arm or Booty Workout ♥︎

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


VIDEO, CUT & EDIT: Emrah Bayka
https://www.instagram.com/emrahbayka/
[email protected]


MUSIC by Epidemic Sound
http://www.epidemicsound.com


CONTACT ME (business inquires):
[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.

Bloggerin und Influencerin Pamela Reif zeigt in Kooperation mit Too Faced, wie das perfektes Make-up für eine glamouröse Hochzeit aussieht. Von der richtigen Foundation, über tolle Farben für das Augen-Make-up bis hin zum Finish gibt Pamela hilfreiche Tipps. Schließlich will man als Hochzeitsgast der Braut nicht die Show stehlen und trotzdem super aussehen. Jetzt GLAMOUR auf YouTube abonnieren ►► http://bit.ly/JetztYTAbonnieren 🎬

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beauty I fashion I lifestyle I pamela reif I make up I wedding I hochzeit I tutorial I how to I review I tips I get ready with me

Mehr von GLAMOUR
Web: http://glamour.de/
Instagram: https://instagram.com/glamourgermany/
Pinterest: https://www.pinterest.com/GlamourDE/
Facebook: https://www.facebook.com/glamour.de
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Jetzt das Magazin abonnieren ►► http://abo.glamour.de/

a leg workout with a focus on booooty - which will not kill you :D I made it a bit easier than usual, I promise ♥︎ / Werbung

Are my Beginner workouts a little too easy & the other ones a little too hard? I got you - this one is right in the middle! I also encourage all Beginners to give this a try ♥︎ you can take breaks if you need to.
The hardest part is the first part, so if you survived this one: the rest will be easier!

But even on an „advanced“ level, I enjoy this a lot to get all warmed up for my leg & booty day. Oooor as a finisher in the end!
We have standing SQUAT exercises in different varieties as a brilliant basic, some KICKBACKS with the main focus on booty, same for GLUTE BRIDGES, and some exercises down on the floor. Those ones are rather „easy“ but if you focus on the muscle you want to train (mostly booty in those situations) you can really feel the muscles burning!

Let me know how you like it :)

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If you need breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) 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/

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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. Ofenbach & Quarterhead - Head Shoulders Knees & Toes feat. Norma Jean Martine 0:00 - 2:34
2. KLAN – Schön 2:35 - 5:12
3. Lucas & Steve – Letters 5:13 - 8:20
4. Pink Sweat$ - Not Alright 8:21 - 10:28

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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.

High energy, fun, short & sweet ♥︎ Werbung

A 2min Cardio workout on the song "Cardio" by @TimmyTrumpetTV - well, I couldn't resist :))))

This Song Workout is perfect to:
- warm up
- fight laziness & get into a workout mood!
- get your heart rate up in between other videos
- finish your session (let's burn those extra calories)

PS: Do you like the Boxing or the Body Pumps more? I'm glad we had the chorus 2x - I couldn't decide :D

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

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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/

__

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.

Thank you Nectar for sponsoring this video. Check out Nectar Mattresses for the most comfortable sleeping experience: https://bit.ly/3xdyMdj

Hey everyone I’m Abbey Sharp welcome to Abbey’s Kitchen. Todays video we will be reviewing Pamela Reif and her new wellness app, "Pam".

A FEW DISCLAIMERS

1) The information in this video is for education and entertainment purposes only, so you should always speak to a health care provider about your unique health needs.

2) Please use this video (as with all of my review videos) as educational, not as unique recommendations.

3) Please be kind in the comments.

4) Trigger warning to those with disordered eating tendencies.

5) Don’t forget to subscribe to this channel and ring the little bell so you never miss out!

RESEARCH LINKS

https://www.mdpi.com/2304-8158/9/10/1490/htm
https://www.tandfonline.com/doi/abs/10.3109/09637486.2014.950207?scroll=top&needAccess=true&journalCode=iijf20
https://pubmed.ncbi.nlm.nih.gov/20378106/
https://www.nature.com/articles/s41598-019-40647-x
https://pubmed.ncbi.nlm.nih.gov/18843590/
https://www.jptcp.com/index.ph....p/jptcp/article/view

BLOG POSTS
Is Soy Bad For You? https://[a]www.abbeyskitchen.com%2Fis-soy-bad-for-you-breast-cancer%2F[/a]

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Check out my blog for healthy recipes, parenting tips and tricks and busting nutrition myths and diets: www.abbeyskitchen.com

If you liked this video, please leave me a comment below with your thoughts and let me know who you want me to review next!

With Science & Sass,

Xoxo Abbey

Contribution by: Joeie Schwartz, MPH (c)

Uhhh need a mood booster? ♥︎ I love the choreography! Perfect as a warm up or as a 3min „smile guarantee“ / Werbung

This Song Workout is inspired by the moves you can see in the actual music video of „Light Switch“.
I tried to combine everything, match it to the beats and turn it into a full workout. Hope youuuu like it!

This video works perfectly:
- as a warm up. My 45min Dance Workout Plan (in my app) always uses Song Workouts to start your workout day :)
- as a short & sweet mood booster
- to get your heart rate up in between other videos

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„Light Switch“ is also in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

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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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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.

That's gonna be INTENSE! / Anzeige

We start with "10min Booty Activation" to really FIRE UP those glute muscles & continue with the "12min Leg Workout". Grab a booty resistance band, if you have one! 
I talk you through the exercises & give you little tips on how to train your booty more effectively. Sweating together is easier than being all alone haha! 

▸ Equipment: if you have a booty band, you can use it :) If you don't have one, don't worry! Otherwise you only need a soft surface (like a yoga mag or soft towel)
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By the way: this is DAY 5, Week 4 of my Home Workout Plans (you can find them on my Instagram).

 ▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.

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

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Music by Epidemic Sound
http://www.epidemicsound.com

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

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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 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.

Kann ich einen Jungen nach einem Date fragen? Wie bekommt man schön gepflegte Haare? Kann ich Disziplin üben? Und wie gehe ich mit den Wünschen meiner Eltern um?

In der neuen Folge des GLAMOUR Lebensratgebers antwortet Pamela Reif auf eure Fragen und erzählt, wie sie selbst mit der ein oder anderen Situation umgegangen ist und vor welchem Dilemma sie persönlich auch schon stand.

Seht selbst und teilt gerne eure Erfahrungen in den Kommentaren!

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Pinterest: https://www.pinterest.com/GlamourDE/

Jetzt GLAMOUR auf YouTube abonnieren ►►http://bit.ly/JetztYTAbonnieren

Jetzt das GLAMOUR Magazin abonnieren ►► http://abo.glamour.de/

Pamela Reif gibt Lebenstipps: Fiese Kolleginnen ‒ was tun? | Lebensratgeber | GLAMOUR Germany

#shorts#pamelareif#elevatorboys

Ihre Tanz-Videos auf Youtube sind super beliebt, aber für ihren neusten Barbie-Tanz erhält sie herbe Kritik.


👍 Dir gefällt das Video? Dann gib uns einen Daumen hoch und teile es mit deinen Freunden!
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If you want to grow + shape your BOOTY, it's super duper important to activate those muscles properly & feeeeel them working. A good question is always: when doing squats - does your BOOTY burn or do you only feel your THIGHS? / Anzeige

Those exercises are amazing to target your glutes and really set them on FIRE. I get the best results when I add a resistance band / booty band around my thighs. This forces the sides of my butt to work even harder & reminds me every second of those 10 minutes to engage my booty properly :D
You can also perform this workout without the band .. but I would really recommend you try it with one :)

I do this routine at home or BEFORE I have a leg day with weights. Also for heavy squats, deadlifts, etc: I always make sure I do a booty activation session beforehand, so I hit the muscles in the right way.

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♥︎ Your stuck with me for those 10 minutes anyways .. so make sure you use them wisely:

1. Training legs is a lot about the mind-muscle connection. I always try to THINK about the muscle I want to work on (e.g. booty) and concentrate 100% on using this exact muscle when performing a movement.
You can do a squat without thinking about anything .. but you can also do a squat, pushing through your heel, pushing your knees outwards, using the strength of your butt on the way up & finally: SQUEEZE the butt cheeks at the top position.
2. For all Squats: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
3. Also try to keep your knees behind your toes when you squat down. This is more friendly for the knee joint.

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If you need more breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling! 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. If you want to challenge your body in another way: check out my Ab Workouts, Upper Body Routines or HIIT Videos.

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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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▸ 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. Forest Blakk, Vize Remix - Put Your Hands Up 0:00 - 2:32
2. Tones And I - Bad Child 2:37 - 6:12
3. Bazzi - Young & Alive 6:13 - 8:51
4. Intelligency - August 8:52 - 11:39

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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.

This 30min Full Body Stretching Routine is perfect for Rest Days or anytime your muscles feel extra stiff or sore. This also helps to increase mobility and flexibility, which then again helps to perform exercises during our other workouts better. 
I also like to do this before bed, if I need to calm down my mind and feel like relaxing.

The routine is basically a longer version of the „15min Daily Stretch“ :) We will stretch our entire body: from neck, to hamstrings, thighs, butt, hip flexors, back, spine mobility, hip mobility and so on. I

xx
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No Equipment needed. Just prepare a soft surface like a yoga mat or towel :) 

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▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights. 
➞ Instagram http://www.instagram.com/pamela_rf/

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

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Music by Epidemicsound.com 
https://www.epidemicsound.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.

Pamela Reif ist eines der bekanntesten Gesichter unter den deutschsprachigen Fitness Influencern. Ich analysiere ihre Veränderung und erkläre was sie hat machen lassen um so perfekt auszusehen!

Pamela Reif startete ihre online Fitness Karriere bereits in 2012, zu diesem Zeitpunkt war sie gerade einmal 16 Jahre alt. Bekannt wurde sie durch ihre online Workouts, mit denen sie sich eine treue Anhängerschaft von über 9 mio Menschen geschaffen hat. Aber was ist mit ihrem Gesicht übder die Jahre passiert, was hat sich verändert, was nicht und warum?

Ich fange wie immer von oben ab, Stirn, Augenbrauen und Augen haben sich kaum verändert. Eventuell hat sie mit etwas Botox nachgeholfen, aber sie ist mit 26 Jahren noch sehr jung, was auch der Grund für ihre faltenfreie Stirn sein kann. Die Nase sieht in den Vergleichsbildern etwas schmäler aus, eventuell wurde ihr mit einer Schönheits-OP etwas nachgeholfen. Ansonsten hat sie mit Sicherheit Hyaluron Filler in den Backen und den Lippen und sehr wahrscheinlich auch am Kinn.

Eine sehr hübsche Frau, die in meinen Augen für ihr Alter schon etwas zu sehr "gemacht" aussieht. Was meinst du? Ich freue mich wie immer darauf deine Meinung in den Kommentaren zu lesen!

Social Media:
https://www.instagram.com/doc.rolf​
https://www.tiktok.com/@docrolf​

Website:
https://www.theaesthetics.at​

theaesthetics
Dr. Rolf Bartsch & Dr. Katrin Bartsch

Grinzinger Allee 15
1190 Wien
+43 1 353 55 55
[email protected]

NEU: The Filler Academy
Die zertifizierte Ausbildung zur sicheren Behandlung mit Botulinumtoxin & Fillern für Ärzte.
https://thefilleracademy.com

a knee friendly Booty Activation Workout, that doesn't involve any squats, lunges or jumps.
This way, we can also put a bigger focus on BOOTY isolation & train less of our thighs. / Anzeige

If you ...
- only feel your thighs burning during squats
- have troubles with isolating your butt muscles
- have bad joints or
- suffer from knee pain
... this workout could work for you! ♥︎ let's make those stubborn glutes burn & grow!

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Adding a resistance band is definitely helpful to put more focus on the booty. I can especially recommend it, if you want to target the sides of your butt. In case you don't have a booty band yet - don't worry! You can still do this workout :)

It took me soooo long to make this workout a "killer" routine haha .. I always felt like the burn is not intense enough, so tried it over and over again, searching for better combinations and exercises. But now, we definitely have a killer routine which makes my butt cheeks shakeeee haha!!

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It's super important that you pay attention to those "rules":
1) squeeze your butt for every repetition
2) move your leg with the "strength" of your glutes and think about your butt cheeks leading every movement
3) don't release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather HOLD the tension during the entire movement and squeeze "even more" at the upper point of the motion.

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If you need breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) 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/

__

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. OutCry - Tell me Why (feat. Natasha Grano) 0:00 - 2:39
2. Crazy Cousinz - Outline (feat. Julie Bergan) 2:40 - 6:02
3. Diplo & Sidepiece - On My Mind (Purple Disco Machine Remix) 6:03 - 8:51
4. Nikki Vianna - Mambo (Leandro Da Silva Remix) 8:52 - 12:14

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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.

Looking for new exercises? Craving an „expert“ twist to your standard workout? ♥︎ This video includes lots of tweaks and new exercises, to make the movements harder and more fun! / Werbung

Well, we filmed this 3x… because I was not happy with the light / setting but love the exercises sooo much, I didn’t want you to skip on this video because the „looks“ were not perfect hoho. So here we go, all good things are 3!

A Pilates-inspired workout that is…
▸ slow, elegant & graceful
▸ hard and challenging for full body muscles
▸ a mix of strength, balance & stretching
▸ I do 1 slow Pilates Style workout day each week. It's very beneficial!

No need to stand up, no jumps or anything hardcore. It’s somehow hardcore - but not in the horrible way. If you fall on your bum during the first exercise, don’t worry haha. I did to the first time!

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➞ 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!

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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. RIOPY - Flo
2. Dalal - Joep Beving: Etude
3. Carlos Cipa - Ourselves, as we are


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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.

Live Session ♥︎ We train all the time .. but do you stretch? / Werbung 

This 15min Routine is perfect to do on a daily basis, to make sure our muscles and joints are not too stiff from sitting all day long or training a lot. This helps to increase your mobility and flexibility :)

We will stretch our hamstrings, thighs, hip flexors, back, work on our spine mobility and so on. It’s a „Full Body“ Session

I’m actually super excited for this, since I really need to step up my stretching skills :D and I’m optimistic that I will stick to this better, if I will have a fix video that I can follow haha. This was definitely missing on my channel!

xx

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No Equipment needed. Just prepare a soft surface like a yoga mat or towel :)

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▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram http://www.instagram.com/pamela_rf/

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

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Music by Epidemicsound.com
https://www.epidemicsound.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.

Ready to drip sweat? ♥︎ This one gets super intense towards the end! You will most likely struggle during those 15 minutes… but that's okay! You will be proud ♥︎ / Werbung

This killer Cardio Routine burns a lot of calories - and that's what we sometimes want, right?
Including HIIT, classic cardio & lots of new movements. We do it onto the music, so it’s a bit more engaging than a standard workout. However the exercises are not dancy! So no, this is NOT a dance workout :)

You can do this video:
▸ on it’s own, as a quick & intense workout
▸ to kickstart a longer session
▸ to end your session with a bang and burn extra calories

You will like this workout, if you like my:
15min Full Body HIIT
10min Calorie Killer
10min HIIT Workout
10min Medium HIIT
10min Standing Abs + HIIT
20min Intense Full Body

▸ In those 15min, you will burn anything between 80-150kcal, depending on your weight, height and fitness level.

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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. Tiësto, Tate McRae - 10:35
2. Ava Max – Weapons
3. HUGEL, BLOND:ISH, Nfasis – Tra Tra
4. Ofenbach - I Ain’t Got No Worries (with R3HAB)
5. Campbell – Beat Goes On (Rhythm to the Brain)
6. LUM!X, Tarik Asadi – The Night Is Young (feat. Will Matta)

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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

Start this video and you’ll be filled with happy hormones afterwards :) PS: sweat on your forehead comes for free :D / Werbung

FACTS:
▸ the songs are great to sing along
▸ Themes per Song: classic happy, HIIT sweaty, gangster cool & sexy dance
▸ it gets me in a super duper good mood!
▸ it’s pretty intense. Not an easy peasy lemon squeeze Dance Workout - but a combo of HIIT + hip shakes that makes you breathe hard :)

For ooooonce, this workout came together so easy!
I found the songs and was hyped with 300% energy instantly. It also reminded me a lot of Sweaty Endorphins, since some artists (and therefore voices) overlap :) I got ideas for the moves quickly, it didn’t take me a long time to practice & when we recorded, the 1st take was perfect without mistakes.
… Fingers crossed it will be just as easy for you to get into this choreo! Not much practice needed to perform it with full energy hihi :)

PS: Even Dennis gave me a compliment while editing saying „I think your moves are very cool to the music this time“. LISTEN UP, thanks master.

This routine is perfect for you, if you like my:
- 10min Sweaty Endorphins
- 10min Sunshine Dance
- 10min HIIT HIIT Hooray
- 10min Boss B*tch
- Dance like nobody’s watching
- 15min Happy Dance
- 10min R&B Dance
- 10min Energy Boost
- 12min Happy Sweat
- 12min Happy Cardio
- 12min Enjoy Cardio

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Apart from the good mood & I can also guarantee a serious number of burned calories here.

▸ I burned about 80kcal in those 10min.
Depending on your height, weight and fitness level, it may differ from 80-120kcal.
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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!

__

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

1. Alle Farben, Moss Kena - Forgot How to Love
2. David Guetta, Bebe Rexha - I'm Good (Blue)
3. Anne-Marie, Aitch - PSYCHO
4. Ava Max - Million Dollar Baby

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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 before ANY kind of training ♥︎ / Werbung

warming up helps to:
- increase the blood flow to your muscles
- wake up & loosen up if you feel stiff
- raise your body temperature
- prevent injuries
- get motivated ... sometimes you gotta start slow before going extreme :D

I like to start my workout with an Ab Workout, a Song Workout or a short Warm Up like this ♥︎ I never jump right into a hardcore HIIT or Leg Day

PS: enjoy this Ibiza sunset view. Unfortunately a throwback, I'm in Germany :(

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▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram http://www.instagram.com/pamela_rf/

▸ my food & Fitness App. Available worldwide, for iOS and Android
Apple: https://apps.apple.com/app/pam/id1540604002
Android: https://play.google.com/store/....apps/details?id=com.

▸ 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. Griff - Black Hole
2. Charlotte Lawrence - Talk You Down

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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 injury or harm you sustain as a result of this video.

I know I'm popular for my super duper intense Sixpack Workouts .. and I also have Beginner ones. But what about something IN BETWEEN? ♥︎ / Werbung

If you're not a Beginner anymore, but the other videos are still a tiny bit too hard for you. This workout is for you! I hope I managed to find the perfect "in between" Level - a MEDIUM one.
Have fun! :)

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The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. If you need a break - TAKE IT! Don't worry too much about that. You will improve over time :) that's the best feeling!

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my Live Workouts (with talking + explanations), the 20min Full Body Workouts, Leg Workouts or the Song Workouts.

▸ 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/


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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. Deepend feat. She Keeps Bees - Desire 0:00 - 2:41
2. Sam Feldt feat. Ella Henderson - Hold me Close 2:42 - 5:44
3. Diplo, Sidepiece - On My Mind 5:45 - 9:30
4. Dubdogz, Bhaskar - Infinity 9:31 - 12:38

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

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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 killeeeerrrrr Booty Activation Routine - without squats, lunges or jumps ... (only 2 squat holds, but that doesn't count haha) ♥︎/ Werbung

We put a huge focus on our BOOTY, trying to not include a lot of thigh work. This way we isolate the glute muscles, learn to use them properly & grow less of our thighs.

This workout is for you, if you ...
- like the 12min Grow Your Booty Routine
- only feel your thighs burning during squats
- have bad joints or knee pain
- want to grow your bubble butt & therefore need to put a bigger focus on it
- are looking for a efficient Glute Activation before your heavy Leg Day

♥︎ let's set our glutes on fire!

PS: THINK ABOUT YOUR BUTT MUSCLES. Imagine how they give you the strength for every movement. How they lift your hip on during a glute bridge, how they squeeze during the fire hydrants, how they hold the tension (piece of paper between the butt cheeks - you know the deal), and so on. It makes a huge difference!

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Adding a resistance band is definitely helpful to put more focus on the booty. I can especially recommend it, if you want to target the sides of your butt. In case you don't have a booty band yet - don't worry! You can still do this workout :)

If you need breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) 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/

➞ 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.

__

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. LANNÉ & Laurell - Anywhere 0:00 - 2:14
2. Clean Bandit - Higher (feat. iann dior) 2:15 - 5:35
3. JC Stewart - I Need You To Hate Me (Alle Farben Remix) 5:36 - 8:43
4. Sia and David Guetta - Floating Through Space 8:44 - 11:06

__

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.

What an honor ♥︎ Something we have for sure NEVER seen before - the one & only Murdoc animated as our Special Guest! / Werbung

I was maybe not able to make Murdoc sweat - but I at least managed to confuse him :D
The success of the Gorillaz is highly admirable and I feel super honored to be part of this project! 13 Billion Streams, 35x Gold and 50x Platinum Records, Guinness World Record, Grammy Awards & much more. They just now released their new album „Cracker Island“ and I’m happy to be part of the album promo!

▸ target area: Fun Cardio, Abs
▸ Level: medium
▸ including old & new Gorillaz songs

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

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. 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. Gorillaz - Feel Good Inc.
2. Gorillaz - Cracker Island feat. Thundercat
3. Gorillaz - Silent Running feat. Adeleye Omotayo

__

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.

no jumps - no noise - no upset neighbors ♥︎
I included looooots of new movements in here. I hope you "enjoy" them! // Werbung

This is a super quick & intense Cardio Workout, that will raise your heart rate, burn calories & tone muscles at the same time.
It's not on the "I'm gonna kill you" Intensity Level - but it's definitely challenging :)

Grab yourself a towel or yoga mat & let's do this together! NO EXCUSES. Let's get out of this quarantine fitter than ever before! ♥︎

_

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. If you need breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling!

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/

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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. Cash Cash & Andy Grammer - I Found You 0:00 - 2:43
2. Feder - That Girl 2:44 - 5:22
3. James Blunt - 5 Miles (LUM!X Remix) 5:23 - 8:12
4. Matoma & Brando - The Bender 8:13 - 10:34

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

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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.

want to get the famous "11 line" abs? good, let's train our entire core ♥︎ / Werbung

We (hopefully) all know: you will not magically get ab lines & lose all your belly fat by doing 5 crunches. I wish it was that easy haha. But let's make sure our lines are readyyyy below the "soft pillows". Being well prepared is always beneficial, we are ready for the moment we get to see those muscles.

To see, ab lines you need to:
▸ have strong ab muscles. Especially obliques (the sides), but also upper, lower and middle abs. It's basically only possible with a combination out of all areas. Think about runway models: they are often super duper skinny but don't have visible abs. So yes, we all have abs - but IT IS a matter of training them & making them pop out.
▸ have low body fat storages at your core. Everybody stores weight at different areas, so some people don't even need to have a super low body fat percentage to see those lines! If you naturally store more fat around your stomach though, you will need to be more shredded.
▸ sleep well & don't stress so much: why? Stress increases the hormone cortisol, which supports fat storages around your belly.

PS: enjoy the view & the sunset! ♥︎

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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!

__

▸ 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. Jubël - Weekend Vibe (Alle Farben Remix) 0:00 - 2:34
2. Tobtok, Milwin & Alfie Cridland - New Levels, feat. Mila Falls 2:35 - 5:06
3. Malou - All or Nothing 5:07 - 7:36
4. Christopher - Fall So Hard 7:37 - 10:40

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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]

__
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 slow - but advanced - workout on the floor ♥︎ no need to stand up today. No squats or jumps either! / Werbung

If you like my „15min Slow Strength“ Workout, you will also like this one!

▸ advanced exercises, that build a lot of strength and tone your muscles
▸ we train our abs, booty, chest, upper & lower back & shoulders
▸ with an extra focus on insane core strength. The 1/2 planks in the end are tough!
▸ no sweat, no high intensity, no squats, no jumps, no high knees - not even mountain climbers!

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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!

__

▸ 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. JC Stewart – Don’t Say You Love Me
2. Mahalia – Roadside (feat. AJ Tracey)
3. Fred again.. – Billie (Loving Arms)
4. Charlie XCX – Good Ones

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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/

__

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.

it's time for a new (no equipment) UPPER BODY workout! I know: home workouts for arms, chest & back are always hard to find - but I think I created another killer combo for us! / Werbung

Training abs at home is simple.. but upper body without additional weights? Hard. That's also the reason I didn't upload so many upper body workouts in the beginning of my time on YouTube. We don't want (or can't lol) do 10000 push ups in a row. So we - especially as girls - need to be a little more creative with our upper body workouts.

The system of the workout is similar to my other "10min Upper Body Workout" - but we do have lots of new exercises & variations in here to make it more fun! ♥︎

Dennis called our new version of the Flappy Bird... WACKY BIRD :D I feel like a drunk bird trying to fly lol.

_

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. If you need a break - TAKE IT! Don't worry too much about that. You will improve over time :) that's the best feeling! I also 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 Cookbook:
German Version: https://amzn.to/2RZ3zID
English Version: https://amzn.to/2YxFhb7

__

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

__
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.

Make a promise - don’t yell bad names at me because it burns so much? ♥︎♥︎♥︎
A super intense sixpack routine, it’s NO JOKE! I did it 2x a day and had the worst soreness eveeeer :D / Werbung

Filled with lots of new exercises, a hint of torture & small movements that have a BIG impact hoho.
If you look closely, you will even see me losing my pokerface.

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

You will like this one, if you’re a fan of:
10min Killer Sixpack
10min Ab Workout
10min R.I.P. Abs with Willi Whey
10min Lower Abs Extreme


1. 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.
2. Lay your head on the mat, if that's more comfy. Make sure to still tilt your pelvis & activate your lower abs if you rest your head.
3. THINK ABOUT YOUR ABS. It's about the mind muscle connection! Lift your legs with the strength of your abs, not your thighs.

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

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. 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. Tiesto – Lay Low
2. Chico Rose - Alone Again (feat. Afrojack & Mougleta)
3. Love Me Like You Do - D.T.E
4. Joel Corry & Tom Grennan - Lionheart (Fearless)

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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.

Finally a MEDIUM Level workout, that is not soooo difficult :) we will train the side parts of our tummy: for a trained and toned waist ♥︎

This routine focusses on ab exercises, that target your obliques. All kinds of side crunch variations (I think I got really creative here haha) and a couple of (easy) side planks for the ultimate burn.

IF YOU WANT TO: you can also do the hard side plank version (not on your knees, but on your feet).

Have fun with this one & tell me how you like it!

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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.
__

▸ 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/

__

▸ 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. Matt Maeson, Seeb - Hallucinogenics (Seeb Remix) 0:00 - 3:40
2. Balcony - He Don't Trust Me 3:41 - 6:09
3. JC Stewart – I Need You To Hate Me 6:10 - 8:39
4. Goody Grace - If I Want To 8:40 - 11:13
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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.

Burning calories can be fun ♥︎ boring Cardio belongs to the past - let’s perform this workout like being a superstar to music by Bruno Mars, Snoop Dogg, Zara Larsson & many more :) / Werbung

Doing a workout shouldn’t feel annoying or like a punishment to yourself. We can most definitely spend it in a way that makes us feel better, happier & even more energetic… although we actually burned a lot of energy!

FACTS:
▸ the songs are great to sing along!
▸ moods: high energy, happy, good mood and in the end… SWEATY and out of breath :D
▸ level: pretty intense if you give it your all!

This routine is perfect for you, if you like my:
- 10min Sweaty Endorphins
- 12min HIIT the Dancefloor
- 10min Sunshine Dance
- 10min HIIT HIIT Hooray
- 10min Boss B*tch
- Dance like nobody’s watching
- 15min Happy Dance
- 10min R&B Dance
- 10min Energy Boost
- 12min Happy Sweat
- 12min Happy Cardio
- 12min Enjoy Cardio

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Apart from the good mood & I can also guarantee a serious number of burned calories here.

▸ I burned about 100kcal in those 15min.
Depending on your height, weight and fitness level, it may differ from 100-150kcal.
__

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

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. 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. Tinie Tempah - Girls Like (feat. Zara Larsson)
2. Fitz and The Tantrums - HandClap
3. Bruno Mars - Locked out of Heaven
4. Omarion - Distance
5. Snoop Dogg vs. David Guetta - Sweat

__

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 long requested workout ♥︎ training your LEGS from top till bottom:
I put a focus on booty, but also including lots of exercises for the inner & outer thighs and a little bit of calves!

- For all Squats and Lunges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
- Also try to keep your knees behind your toes when you squat or lunge down. This is more friendly for the knee joint.
- and important one: squeezeeee your booty and always THINK about the muscle you want to target. Mind-muscle-connection is something I really focus on to get maximum results from my workouts :) you're here with me for those 12 minutes anyways haha. So make sure to concentrate and make the most out of them!

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No Equipment necessary and not much space needed. If you need more breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling!

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. If you want to challenge your body in another way: check out my 10min Ab Workout, 15min HIIT Workout, the Song Workouts or the Cooldown Routine to end your workout.

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Music by Epidemic Sound
http://www.epidemicsound.com

__

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

__
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.

works perfectly as a cool down after ANY kind of workout, before bed or in the morning after waking up! ♥︎/ Werbung

To be honest: I don't stretch enough. At the moment I just have 1 or 2 (that's optimistic) relaxed stretching sessions per week.
With this cool down routine, I might change my habits though :D We all have 5min after a workout. And 5min (= 10 exercises) already go a long way.
We stretch the sides of our body, our legs, tummy and work on our spine and hip mobility. No new or fancy exercises - but finally a super quick video we can stick to :D

Let's calm down & give our bodies some love in a different kind of way.
PS: I also have longer Stretching Routines on my channel ♥︎ 15min Daily Stretch & 2x 30min Stretching

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▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

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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. Rudimental – Come Over (feat. Anne-Marie & Tion Wayne) 0:00 - 3:14
2. Elderbrook – Why Do We Shake In The Cold? 3:15 - 6:13

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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 injury or harm you sustain as a result of this video.

a fun calorie killer! ♥︎ feeling unmotivated? feeling a bit sad? or just want to do a fun way of INTENSE Cardio? / Werbung

Say hi to Vol. 2 of our "Happy Sweat" Workout!!!

I know HIIT and Cardio is a love-hate relation ship for most of us. This video is for sure intense - but I find it sooooo much more fun than a regular way of doing Cardio! I don't notice that I'm out of breath until the end.
The moves are more "classic" than the ones of a dance workout, easier to follow & definitely more high energy from start till finish. I hope you enjoy it!

by the way: NO MOUNTAIN CLIMBERS :D
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Apart form the good mood & I can also guarantee a serious number of burned calories here.

▸ I burned 100kcal in those 12min (which is a loooooot for me).
Depending on your height, weight and fitness level this might vary between 80-170kcal.

__

▸ 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.

▸ 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. Madcon, Ray Dalton - Don't Worry 0:00 -
2. James Hype, Kelli Leigh - More Than Friends
3. David Guetta, Kid Cudi - Memories
4. Sam And The Womp - Bom Bom

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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.

Floor Only ♥︎ a Pilates-inspired workout that is slow (still hard) and a wonderful mix out of strength, balance, stretching & a serious buuuurn! / Werbung

yay a new type of workout on my channel! I'm super interested to see if you like this :) I think it's a wonderful way to switch things up and feel a bit more "graceful" while doing slow & strong exercises. It's amazing to tone, sculpt and strengthen your body in a more relaxed and less sweaty way. I already used a lot of Pilates-inspired movements in other videos - but here is a full version!

▸ no need to stand up
▸ no squats, jumps or mountain climbers
▸ muscles trained: Core Strength, Abs, Booty, Outer Thigh & Arms

PS: I personally especially enjoy the stretching moves in between the strength parts. What about youuuu?

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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. Benson Boone - GHOST TOWN
2. Ckay - Emiliana
3. Ella Henderson - Brave
4. Madonna, Sickick - Frozen
5. Teddy Swims - 911
6. Pink Sweat$ - Nothing Feels Better

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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 quick routine for every day ♥︎ it works perfectly as a cool down after ANY kind of workout! But of course, you can also do this in an office break, simply to relax, before bed or in the morning / Werbung

We stretch our entire body! 6min = 12 exercises. Short but beneficial :)
- legs, hips & butt
- tummy
- back & chest
- spine

I learned to love stretching sooooo much! I remember, about 6 months ago I definitely didn't stretch enough. This also impacted by training, since my muscles were feeling stiff and sore for longer, I started getting pain in my knees, etc.
Now, I really look forward to a short stretch after a session. It's so relaxing, the music calms me down and you will quickly see improvements :)

Let's calm down & give our bodies some love in a different kind of way.

__

▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min, Beginner Friendly combinations & a DANCE plan. 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!

➞ 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.

__

▸ 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. Charlotte Cardin – Daddy 0:00 - 2:46
2. Faouzia & John Legend - Minefields 2:47 - 5:43
3. Birdy - Loneliness 5:44 - 7:43

__

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.

.. ready for a KILLER routine? on a positive note: it's only 10 minutes & the music is amazing! ♥︎ / Werbung

I know, we have a love-hate relationship to my 15min HIIT workout. Me too, I admit that.
A 10min routine was definitely missing on my channel! Still a killer, still burning lots of calories, still breaking a sweat.. but: it's only 10 minutes :D

This workout is:
1. FILLED WITH BASICS.
Nothing too fancy, nothing too dancy. Ask your male partner to join! They won't need to shake their hips for this one.
2. a mix out of "QUICK MOVEMENTS" and "ACTIVE BREAKS".
You will find Dolphin Holds & Planks in between all the quick movements. Almost feels like a break, but don't forget to keep the core strength :D
3. HIGH ENERGY.
For some reason it doesn't drag me down - but rather gives me MORE energy! Might also be the music though.

by the way: NO LUNGES.

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If you struggle or need a break: don't worry about it. Take a small rest, get something to drink & continue once you're ready :) most important is that you don't quit and push yourself.

▸ Depending on your fitness level, height and weight you will burn between 70-130 kcal.
I burned about 80kcal in those 10min (which is a lot for me, I'm a small human and I normally burn about 250kcal in a 1h session).

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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/

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

__

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

1. Jason Derulo - Take You Dancing 0:00 - 3:07
2. Hyperclap - Cry for you 3:08 - 5:31
3. Wave Wave (feat. Joel Crouse) - Broke (Alle Farben Remix) 5:32 - 8:25
4. Robin Schulz - Alane (Yves V Remix) 8:26 - 10:45

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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.

it's time for a new CLASSIC 10min Booty Workout .. PS: no jumps, I would have lost balance on the boat haha!! ♥︎ I hope the rainbow in Capri (Italy) will make the booty burn more beautiful / Anzeige

Working on that round bubble butt from all angles!
▸ Adding lots of PULSES to increase tension & make it harder for the booty muscles.
▸ different FEET POSITIONS, so we train the side parts of our glutes & inner thighs. Switching positions is always a good option to hit the muscles form all angles.
▸ ACTIVE RESTS by holding certain positions. It burns like hell, so it's not so much of a "rest" :D
▸ ending the workout with 4 min of GLUTE BRIDGES. Focussing more on the backside of our body = more focus on booty and hamstring, less about the front of the thighs.


♥︎ Your stuck with me for those 10 minutes anyways .. so make sure you use them wisely:

1. It's super important that you THINK about your glutes during every second and try to make them BURN. Make sure you don't release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather KEEP the tension during the entire movement and squeeze "even more" at the upper point of the motion.
2. For all Squats + Glute Bridges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
3. Also try to keep your knees behind your toes when you squat down. This is more friendly for the knee joint.

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▸ This workout burns between 60-100kcal, depending on your fitness level, height and weight.

▸ 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. GAMPER & DADONI – Rule The World (feat. ILIRA) 0:00 - 2:48
2. Why Don’t We – Fallin’ (Adrenaline) - GOLDHOUSE Remix 2:49 - 6:26
2. Matoma & Emma Steinbakken - Wow 6:27 - 8:53
4. Route 94 - Sad Songs 8:54 - 10:44

__

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.

it's a challenging Beginner Workout! Because we only get fitter if we get out of our comfort zone! ♥︎ / Werbung

MUSCLES:
we train our Abs, Arms, Chest, Legs, Booty, Back & overall Core Strength.

SPEED:
The exercises are slow, but still intense. No Jumping involved (and therefore also very neighbor friendly haha). The SLOW SPEED gives you so much room to perform everything concentrated, thinking of the exact muscles you want to train.

BREAKS:
We perform each exercises for 30s, followed by a 10s break. You can already see the next exercise & mentally prepare for it.

PS: ask your male partner to join! This one is definitely not only for us girls :)

__

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 for each exercise.
__

▸ 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.

▸ 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/

__

▸ 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. JC Stewart - Break My Heart 0:00 - 2:55
2. Ofenbach ft. Lagique - Wasted Love 2:56 - 5:10
3. HUGEL, Stefy De Cicco, Nikol Apatini - 4 to the Floor 5:11 - 8:04
4. Christopher, Clara Mae - Good To Goodbye 8:05 - 10:30
__

CONTACT ME (business inquires):
[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.

wow - this one is NEXT LEVEL intense :D // Werbung

You will definitely sweat and most likely struggle during those 15 minutes .. but that's alright. Just don't quit.

But this killer workout burns a lot of calories - and that's what we need sometimes, right?

▸ In those 15min, you will burn anything between 80-150kcal, depending on your weight, height and fitness level.

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No Equipment necessary and not much space needed :) If you need more breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling!

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. If you want to challenge your body in another way: check out my 10min Ab Workout, 20min Booty Workout or the Song Workouts.

__

▸ 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. Ava Max - Torn
2. Lizzo feat. Ariana Grande - Good as Hell
3. Sam Feldt - Post Malone
4. Galantis – Faith (featuring Dolly Parton & Mr. Probz)
5. Paulo Londra feat. Boogie Wit da Hoodie - Party

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➞ 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.

SURPRISE ♥︎ due to the current situation, I decided to NOT wait another 2 weeks until I upload the next workout. And being at home .. I felt like we are in desperate need of an UPPER BODY WORKOUT haha. Because my abs are crying & I don't want to do another jump squat either. / Werbung

Upper Body Workouts for arms, back & chest are rare to find & that has a good reason. It's super hard to train them effectively without any additional equipment. I think (fingers crossed) I did a pretty good job with the exercise combination, so we can all get a good burn without doing 10000 push ups in a row.

And I actually love the flappy birds exercises so much haha! They really brighten up my mood because I feel like a bird trying to fly. Have fun ♥︎

_

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. If you need a break - TAKE IT! Don't worry too much about that. You will improve over time :) that's the best feeling!

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 20min Full Body Workout, 10min Ab Workout, 20min Booty Workout or the Song Workouts.

▸ 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.


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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. Cymo, Ann-Christine - Higher 0:00 - 2:48
2. Jaymes Young, Sam Feldt Remix - Happiest Year 2:49 - 6:00
3. Nicolas Haelg, Jaime Lee Harrison - Scars At Night 6:01 - 8:27
4. Jaden Bojsen, Willemijn May - Taking Shape 8:28 - 10:36

__

➞ 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.

What’s so motivating about Dance Workouts? That I design them matching to the music, which makes us sing along & let time pass quickly. Wanna try the same system for an Ab Workout? ♥︎ / Werbung

And to make this fun, we also have little ‚twists‘ for our standard exercises. Extra arm movements that distract us from the Leg Lifts, Butt Circles, Leg Hugs, etc. - but don’t underestimate this workout, I was actually breathing HEAVY in the end :D

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! Afterwards we decorated different colorful flower and plant themes. Can you guess what's next? It might be sour hihi.

▸ on the beat of the music
▸ don’t forget to sing along
▸ for lower abs, upper abs & side abs
▸ advanced level

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You will like this one, if you’re a fan of:
10min Send my Abs to Heaven
10min Killer Sixpack
10min Absolutely Burning
10min Ab Workout
10min R.I.P. Abs with Willi Whey
10min Lower Abs Extreme

1. 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.
2. Lay your head on the mat, if that's more comfy. Make sure to still tilt your pelvis & activate your lower abs if you rest your head.
3. THINK ABOUT YOUR ABS. It's about the mind muscle connection! Lift your legs with the strength of your abs, not your thighs.

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

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. 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. Sonny Fodera, Paul Woolford & Ella Henderson - Like I Used To
2. David Guetta, Anne-Marie, Coi Leray - Baby Don’t Hurt Me
3. Trini, Fafá de Belém - Emorio
4. Luude, Bru-C - TMO (Turn Me On) ft. Kevin Lyttle

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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.

YAYYY a new booty workout! // Werbung

No Equipment - No Excuses - No Breaks (expect for one haha). Super super intense, got me dripping sweat & my booty burns like fire while doing this. Make sure to give it a try - you'll hate me during the workout, you might end up loving me afterwards ♥︎

A lot of those movements are kind of challenging - if you need a break - take it! You will get better over time :) just don't quit!

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

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. You can do this workout 2x a week and if you want to do be active on the other days: check out my Sixpack Video, Whole Body Workouts, Sexy Arm Trainings or the Calorie Burn Session!
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➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
__

MUSIC:
0:00 - 3:14 // R3HAB - Up All Night (Skytech Remix)
3:15 - 6:05 // R3HAB - Radio Silence (Matthes Hill Remix)
6:06 - 9:37 // R3HAB - All Around The World (La La La)
10:12 - 12:09 // R3HAB - How You've Been
12:10 - 14:44 // R3HAB - I Just Can't
14:45 - 16:54 // R3HAB - We Do
16:55 - 18:02 // R3HAB - Hold On Tight (Midnight Kids Remix)
18:03 - 20:49 // Waysons - Kiss Me When You Go

Listen R3HAB on Spotify: http://spoti.fi/2DZqE85
___

CONTACT ME (business inquires):
[email protected]

__

VIDEO, CUT & EDIT: Emrah Bayka
https://www.instagram.com/emrahbayka/
[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.

Let's kickstart this year together / Werbung!!
I trained more than 3x a week for 97% of 2019! That means I managed to workout regularly during 49 out of the 52 weeks that 2019 had to offer.
That was only possible with my "No Equipment" workouts - otherwise I wouldn't have managed to be so consistent while traveling. When I'm home, I enjoy going to the gym & do some weight lifting as well :) but whenever I don't have time for that, I literally do sports with myself on YouTube. I usually combine several videos, to have a 45-60min workout.

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This is a 10 minute Full Body Workout. I really ENJOY doing this one. I sometimes lose my balance when doing the "Sprinters" in the beginning - but that gets better over time!

No Equipment necessary, no breaks (you're used to it by now I guess) and not much space needed :) If you need a break - take it! But make sure to join me again ♥︎

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. If you want to challenge your muscles in another way: check out my 10min Ab Workout, 20min Booty Workout or the Cooldown Routine to end your workout!

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

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Music by Epidemic Sound
http://www.epidemicsound.com

__

Contact (business inquires):
[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.

Unmotivated? Just start with this video & see how you feel afterwards! ♥︎ Wanna bet that you will be smiling and FILLED with endorphins? :) / Werbung

Endorphins = Happy Hormones
No time for sadness or grumpiness today - let’s rain those endorphins on you!

When I showed you Spoilers in my Insta Story at midnight, I got tons of „shit it’s nighttime, but I’m so pumped to do this right now“ messages. Haha that’s exactly what I wished to achieve!

I have to admit - I’m proud of this routine :D I even got Dennis to watch my performance during filming. Normally, he prefers to check his phone :D I think…
▸ the songs are first claaaasss. Plus, it’s easy to sing along!
▸ it gets me in a suuuper duper good mood. I start to smile latest at the 2nd song.
▸ it’s intense. Not an easy peasy lemon squeeze Dance Workout - but a combo of HIIT + hip shakes that makes you breathe hard. But WOAH that feels good.

This routine is perfect for you, if you like my:
- 12min HIIT the Dance Floor
- 10min Sunshine Dance
- 10min HIIT HIIT Hooray
- 10min Boss B*tch
- Dance like nobody’s watching
- 15min Happy Dance
- 10min R&B Dance
- 10min Energy Boost
- 12min Happy Sweat
- 12min Happy Cardio
- 12min Enjoy Cardio

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Apart from the good mood & I can also guarantee a serious number of burned calories here.

▸ I burned about 80kcal in those 10min.
Depending on your height, weight and fitness level, it may differ from 80-120kcal.
__

➞ 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. Öwnboss, Sevek – Move Your Body
2. David Guetta, Becky Hill, Ella Henderson – Crazy What Love Can Do
3. LUM!X, PIA MARIA – Halo
4. Ava Max – Maybe You’re the Problem

__

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.

Looks like I’m sleeping on the thumbnail hahaaaa - BUT THIS WORKOUT IS NOT EASY :D
But you can sleep afterwards! ♥︎♥︎♥︎ / Werbung

We all have a pillow at home. So grab this soft piece of torture and suffer with me!
It's for lower, upper & side abs :) Medium to advanced level

Advantages:
1. FULL RANGE OF MOTION - we have to perform the full exercise and cannot fake it because we pass an actual object around
2. STABILIZE YOUR CORE - we don’t want to drop that pillow haha! Extra core strength loading.
3. HEAVIER + HARDER - well those 200g of pillow do make a difference for all the leg lifts. Believe me now or believe me in 10min
4. SOFT WEIGHT - if a dumbbell between your feet makes you anxious about dropping it onto your body, a pillow is a (light) and soft alternative. This definitely won’t hurt you :)

You will like this one, if you’re a fan of:
10min Lower Abs
10min Killer Sixpack
10min Ab Workout
10min Trained Waist
10min Abs + Weight
10min Abs + Bottle

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

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. 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. PinkPantheress, Ice Spice - Boy’s a liar Pt.2
2. Robin Schulz – Sweet Goodbye
3. Bebe Rexha - Heart Wants What It Wants
4. Ewan Mainwood – I Found You

__

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.

Werbung // This is the workout that I did on stage at the FIBO Convention this year. The people there loved it so much that I decided to film & publish it here as well ♥︎

Targets abs & glutes and is also perfect for people suffering form pain in there knees. No squats or lunges involved!


1ST PART: similar to my 10min Sixpack Workout :) trains your abs from all angles. Also really focussing on lower abs & obliques here!
2ND PART: combination of ab & booty exercises.
3RD PART: ultimate booty burnout!!! Think about your booty muscles all the time to have the best mind-muscle connection. This is extremely knee friendly and doesn't involve any work of your quads. So we only get booty & hamstring gains right here :)


You don't need any equipment or weights. The video is in full length which means you can just follow whatever I’m doing. There are two 1min rests in between. If you need to pause longer - feel free to do so. If you don't need a break - skip them!

I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Sixpack, Plank, Core, Whole Body & Booty Workouts ♥︎


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


VIDEO, CUT & EDIT: Emrah Bayka
https://www.instagram.com/emrahbayka/
[email protected]


MUSIC by Epidemic Sound
http://www.epidemicsound.com


CONTACT ME (business inquires):
[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.

Are you struggling with your THIGHS? It's a problem area for many women out there.. but we can definitely do something about this ♥︎ / Werbung

The first 10 minutes are strictly focused on inner thighs. The last 5min are dedicated to the outer thighs. If you don't want to train this part, just stop the workout after 10min :) I would encourage you to do everything though, because training outer thighs is important as well. And no, it will not give you hip dips :D

Let me say this right away: I'm sorry for the last couple of exercises hahah!! When I tested the workout, I thought "okay it's challenging, but that's what we want". The next day, my thighs were soooo sore, that I was barely able to finish the workout when filming :D :D :D Look closely, my legs are SHAKING!!
My brother Dennis was behind the camera and motivated me with "don't you give up during a Pamela Reif workout. If somebody can do it, it's Pamela Reif. Hold your leg up!"

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If you need breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling! 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/

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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. Feder - Cosa Fai 0:00 - 2:28
2. Cymo - Never (feat. Muntu) 2:29 - 5:49
3. David Puentez - LaLaLife 5:50 - 8:26
4. Julie Bergan - Commando 8:27 - 10:46
5. Winona Oak & Robin Schulz – Oxygen 10:47 - 13:54
6. Tones And I - Ur So F**kInG cOoL 13:55 - 16:08

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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.

Hellloooo and good morning beautiful people! // Werbung

Let's start with saying: I love this workout so much. It's not too intense, still gives you a good burn & stretches your body with loooong movements.
Perfect for mornings, to kickstart your day and get a nice feeling overall ♥︎

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.

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your muscles in another way: check out my Sixpack Video, 20min Booty Workout, Sexy Arm Trainings or the Calorie Burn Session!

__

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

__

MUSIC by Epidemic Sound
http://www.epidemicsound.com

__

CONTACT ME (business inquires):
[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.

a "knee friendly" Leg Workout, that doesn't involve the standard exercises (squats, lunges, ..). If you have bad joints or suffer from knee pain - this workout could work for you! ♥︎ / Anzeige

It's super important that you THINK about your glutes during every second of those 15min and try to make them BURN. Means you try to
1) squeeze your butt for every repetition
2) move your leg with the "strength" of your glutes and not by swinging
3) don't release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather KEEP the tension during the entire movement and squeeze "even more" at the upper point of the motion.

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If you need breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling! 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/

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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. Mesto feat. Aloe Blacc - Don't Worry 0:00 - 2:25
2. Roddy Ricch feat. Mustard - High Fashion 2:26 - 5:02
3. Rita Ora - How To Be Lonely 5:03 - 7:52
4. Ali Gatie, Don Diablo Remix - What If I Told You That I Love You 7:53 - 10:40
5. Twenty One Pilots - Level Of Concern 10:41 - 14:00
6. Elderbrook - Numb (VIP Mix) 14:01 - 16:10

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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 combo of fat-burning HIIT & standing Ab movements. So we have both effects in a short time ♥︎ / Werbung

I reaaaally really like this workout :D I’m super happy that I can „enjoy“ this myself from now on. It’s like a basic HIIT session, but with the BONUS of training your Abs. All standing, no yoga mat required. Ideal if you are on the go and don’t have anything with you!

▸ ABS #1: I turned the „rests“ into slow, standing Core exercises. Ab Twists, Standing Crunches, etc.
▸ ABS #2: I focused on HIIT movements, that involve more Core engagement as well. Plank Jumps with added Crunches, etc.
▸ HIIT: This will get your heart rate up, burn calories, burn fat, increase your metabolism & tone your muscles at the same time :)

And don’t hate me for the end. Half Burpees… sorry not sorry. It’s hard - but it’s the end, so you got no choice haha!

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Depending on your fitness level, height and weight you will burn between 70-110 kcal.
I burned about 70kcal in those 10min (remember, I'm a small human and my body is already adapted to plank jumps and jump squats haha).

If you struggle or need a break: don't worry about it. Take a small rest, get something to drink & continue once you're ready :) most important is that you don't quit and push yourself.

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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!

__

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

1. David Puentez - Baby Steps (feat. Isaak Guderian)
2. David Puentez - Home
3. David Puentez - I’m Gone
4. David Puentez - Outta Love


__

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.

train that stubborn lower part of your belly ♥︎ / Werbung

One of the most requested videos ever!
I never wanted to do it because most people advertise their videos like "LOSE LOWER BELLY FAT". But we (hopefully) all know: you won't burn only fat in this specific place by training it.

STILL: having strong lower abs is very beneficial. It keeps your core tight, prevents back pain, makes your belly look flatter because you can "hold it in" better and: if you lose that fat, you will also see your Ab Lines!

Please, please, please make sure:
▸ to keep your LOWER BACK FLAT ON THE MAT. This is essential for your health & essential for training your lower abs. If you don't keep it flat on the mat, you will not train your lower abs. Only move your legs downwards as far as possible (for example during a leg lift). If that means you only have a small range of motion: FINE. You will improve over time.
▸ you can lay your head on the mat, if that's more comfortable. This makes it ever harder for the lower abs! I tend to lift my head after some minutes, because I otherwise feel my lower back lifting off the mat.
▸ it's about the mind muscle connection! Think about your abs & lift and lower your legs with the strength of your abs, not your thighs.

Hope you enjoy this routine! It's short, hard & effective ♥︎

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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.
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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.

▸ 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!

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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. David Guetta & MORTEN feat. Lanie Gardner - Dreams 0:00 - 3:16
2. Robin Schulz feat. KIDDO - All We Got (Ofenbach Remix) 3:17 - 5:21
3. VINAI feat. VAMERO - Rise Up 5:22 - 8:23
4. HUGEL - Can't Love Myself (feat. Mishaal & LPW) 8:24 - 10:40

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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 quick & intense workout to target your butt. You don't need any equipment or weights!! // Werbung

I usually train my legs in the gym but I love to do this whenever I'm traveling or don't have time to do a full leg day with weights ♥︎

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/

__

Email:
[email protected]

__

MUSIC:
0:00 - 2:22 // R3HAB - You Could Be
2:23 - 4:56 // R3HAB - Ain't That Why
4:57 - 6:27 // R3HAB - Trouble (It's Different Remix)
6:28 - 8:33 // R3HAB - Talking To You
8:34 - 11:08 // R3HAB - Icarus (Ghost Loft Remix)

Listen R3HAB on Spotify: http://spoti.fi/2DZqE85

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.

For strong joints, flexibility & fuller range of movements ♥︎
Let’s enjoy the freeeeedom of moving our body smoothly until we get old! / Werbung

What are benefits of having good mobility?
▸ to minimize the risk of knots and injuries
▸ being able to perform a full range of motion for all kinds of life (or sports) related movements & not screaming „ouch I cannot reach my toes“
▸ reduces muscle tension from sitting a lot or the opposite: exercising regularly
▸ performing fitness movements with a better technique
▸ to improve your posture

This routine is yoga inspired - but definitely „deeper“, harder and more active than the other videos I have ♥︎
Let me know how you like it!

When to do this video?
1. Add a SLOW DAY to your workout week. I always have one Pilates / Yoga / Slow Strength Day. This fits in there!
2. WARM UP or COOL DOWN for an intense workout
3. As a WORK BREAK to fight stiffness and ease sore muscles
4. WAKE UP in the morning, to start your day right and enjoy some me-time :)
5. BEFORE BEDTIME to smoothen your stiff body after sitting a lot behind your laptop!

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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. Matteo Myderwyk - Sanctus
2. RIOPY - Memory of Water
3. Jacob Mühlrad - A Nostalgic Mind
4. Matteo Myderwyk - Nostalgia
5. Shani Diluka - Luke Howard: Casino
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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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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 for NEW EXERCISES and a new killer routine? ♥︎ For a core made out of steel, stronger than a brick wall, competition for hulk or simply… for your future seven-pack :D / Werbung

Whenever I meet you guys on the street you say „my favorite are your ab workouts“ - soooo here we go!
Filled with lots of new movements, different sitting positions and only short 60s of DIFFERENT Climbers haha. We even end it with a different plank! Ohooooo.

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

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Location:
We filmed this one in Ubud, Bali :) we stayed in a super beautiful rental house by a friend. It’s called „BOND Bali“, which can normally welcome up to 10 people. What does that mean for me? Lots of space for filmiiiiing!

www.bondbali.com
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You will like this one, if you’re a fan of:
10min Send my Abs to Heaven
Killer Sixpack
10min Ab Workout
10min R.I.P. Abs with Willi Whey
10min Lower Abs Extreme

1. 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.
2. Lay your head on the mat, if that's more comfy. Make sure to still tilt your pelvis & activate your lower abs if you rest your head.
3. THINK ABOUT YOUR ABS. It's about the mind muscle connection! Lift your legs with the strength of your abs, not your thighs.

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

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. 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. Peter Fox – Weisse Fahnen
2. Tones And I - I Am Free
3. Bebe Rexha - Call On Me
4. SVEA - Effort

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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.

a HARDCORE routine, this video is NO JOKE! ♥︎ Do we kill our sixpack or get a killer sixpack with this one? Tell me after those 10min haha! / Werbung

My gosh, we filmed this routine 3x because of several camera errors. My body was shaaaakingggggg.

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

1. 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.
2. lay your head on the mat, if that's more comfy. Make sure to still tilt your pelvis & activate your lower abs if you rest your head.
3. THINK ABOUT YOUR ABS. It's about the mind muscle connection! Lift your legs with the strength of your abs, not your thighs.

This was recorded in Sweden last week :) unfortunately you can’t see anything of the landscape because all of those takes had errors :( But on a positive note: The lighting in this Swedish gym made my abs pop haha!!!

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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.
__

➞ 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. Ofenbach - Be Mine
2. Galantis - No Money
3. Clean Bandit ft. Demi Lovato – Solo
4. Galantis x David Guetta x Little Mix - Heartbreak Anthem


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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.

A new KILLER sixpack workout! Feel (and enjoy.. or hate me for) the buuuuuurn ♥︎ / Werbung

This routine starts with a concentrated and slow exercises: for lower abs, upper abs & side abs. We will continue with plank movements to increase our overall core strength and finish off with some high intensity exercises.. to break a little sweat!

I really hope you like this one :) .. because I definitely LOVE this new routine. It’s super challenging!

▸ I burned 85kcal in those 15min! That's more than I do for the other ab routines.
If you are taller or heavier than me (I'm 163cm), you will for sure burn more calories!
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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/

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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. Galantis & Ship Wrek feat. Pink Sweat$ - Only A Fool 0:00 - 2:30
2. Jaden Bojsen - Remedy 2:31 - 5:30
3. Sam Feldt & VIZE - Far Away From Home (feat. Leony) 5:31 - 8:12
4. Ella Henderson - Take Care Of You 8:13 - 11:20
5. Nova Miller – Mi Amor 11:21 - 14:26
6. Hayley Williams - Dead Horse (Glass Animal Remix) 14:27 - 15:40

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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.

NO EXCUSES ♥︎ a quick & intense workout to target your abs. You don't need any equipment or weights!! // Werbung

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise – NO REST IN BETWEEN.

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

▸ 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/

__

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

__
MUSIC by Epidemic Sound
http://www.epidemicsound.com

__
Email:
[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.

Ohhhh yes - a BEGINNER ab workout! ♥︎ / Werbung

If you have a hard time keeping up with my super intense "10min Ab Workout" and "10min Sixpack Workout"... THIS ONE IS FOR YOU :)

Everybody starts somewhere and my other workouts require suuuper strong core muscles. That's why I really wanted to create an ab workout, that is suitable for beginners - while still being super effective.

And listen.. it even includes BREAKS! :D
(If you feel like it's too easy with the breaks though: just continue the last exercise during the break & jump into the new movement one once I start with it as well)

My mom tried this workout and said, that it's 100% manageable for her .. although she usually isn't so much into working out. That means: no excuses for you. GIVE IT A TRY ♥︎

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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 for each exercise. There is a small break included and you can have a look at what exercise is up next.

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.
I have more workouts that are suitable for beginners! Check out my
- 20min Full Body Workout,
- Good Morning Workout,
- 10min Cool Down Routine or my
- 10min Sexy Arm Workout

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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. "In Your Eyes" by Robin Schulz feat. Alida
2. "Mambo" by Nikki Vianna
3. "Not So Bad" by Yves V, Ilkay Sencan feat. Emie
4. "Birthday" by Anne-Marie

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

__

Contact (business inquiries):
[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.

NO EXCUSES ♥︎ a Full Body Workout that can do whenever and wherever you like. // Werbung

You don't need any equipment or weights!! Targets the muscles of your whole body and gives you a QUICK SWEAT!

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
There are two 1min rests in between. If you need to pause longer - feel free to do so. If you don't need a break - skip them!

I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Sixpack, Core & Booty Workout ♥︎

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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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MUSIC by Epidemic Sound
http://www.epidemicsound.com


CONTACT ME (business inquires):
[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.

a ‚feel-good’ core workout that makes your abs burn (a lot), without sending your soul to heaven :D
Ready to feel like an elegant goddess with rock-solid abs? ♥︎♥︎♥︎ / Werbung

Time will fly by! I also love the music here ♥︎ This video is a mix out new exercises, my beloved ab-workout-style & more pilates-inspired / yoga movements for balance and stretching. We filmed it on the Maldives a couple of weeks ago and since showing you sneak peeks in my story, I got moooost messages asking to publish this routine next :)

▸ for lower abs, upper abs & side abs
▸ level: medium-advanced
▸ slow, elegant & graceful
▸ mix of strength, balance & stretching

You will like this one, if you’re a fan of my…
15min Pilates
12min Pilates
10min Ab Workout
10min Abs + Yoga
10min Abs + Pillow
12min Slow Abs - with Live Piano music by Jacob Karlzon
10min Advanced Pilates

__

➞ 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. Benson Boone – Sugar Sweet
2. Peter Fox – Vergessen wie
3. Ian Hooper – Dry Your Tears
4. Slopes – Nervous
5. Portugal. The Man – Dummy
6. Birdy – Raincatchers


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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.

… need a cardio routine with a HAPPY TWIST? But something you can still do with people around - in a gym, next to your family or outside? ♥︎ This video is it! / Werbung

And maybeeeeee… we do have a Latin Dance Surprise for the last 2 minutes :D
So JUST IN CASE you feel comfortable or your curtains are closed: Don’t be moody if you can shake your booty!!

Otherwise, I am super happy with our new Cardio Workout :) I really love the combos, I tried to be creative (again, after 200 videos haha) with finding new movements and I love the music! Excited to read what you think xxxx

This killer Cardio Routine burns a lot of calories - and that's what we sometimes want, right?
Including HIIT, classic cardio & lots of new movements. We do it onto the music, so it’s a bit more engaging than a standard workout. However the exercises are not dancy! So no, this is NOT a dance workout :)

You will like this workout, if you like my:
15min Full Body Cardio
10min Calorie Killer
10min HIIT Workout
10min Medium HIIT
10min Calorie Burner
10min HIIT HIIT Hooray

▸ In those 12min, you will burn anything between 70-120kcal, depending on your weight, height and fitness level.

__

➞ 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. LUM!X, Alida – Forget You (with Gabry Ponte)
2. Ofenbach, SVEA – Body Talk
3. David Puentez, Louis III – Pretty Little Lies
4. Oliver Tree, David Guetta - Here We Go Again
5. Tiësto – All Nighter
6. HUGEL - Pa Lanta

__

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

Finally: a workout suitable for BEGINNERS. // Werbung

What makes this "beginner friendly"?
1. I used BASIC movements, that are not too complicated or hard to perform
2. the workout sequences REPEAT, giving you a chance to get used to the movements & get a better feeling for them
3. a couple of BREAKS. Haha I know you wanted them! The workout sequences are only between 2 or 4 minutes long. Then it's time to catch a breath!
4. includes warm up exercises
5. includes a cool down sequence in the end

But let's make this clear: I was still feeling a serious burn in my muscles and I was still sweating ♥︎
This video is super effective and especially the SLOWNESS gives you so much room to perform everything concentrated, thinking of the exact muscles you want to train. The burn was seriously insane for me!

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 for each exercise.

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your muscles more: check out my Sixpack Video, 20min Booty Workout, Sexy Arm Trainings or the Calorie Burn Session! Those ones are quicker & harder. But try your best!

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

__

MUSIC by Epidemic Sound
http://www.epidemicsound.com

__

CONTACT ME (business inquires):
[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.

inspired by my most popular "Sixpack Workout" - the NEW VERSION! // Werbung

Whenever I meet people who workout with my videos & ask them which one they like most they ALWAYS say: "your Sixpack Workout!".
After 1.5 years it might be time for a new one then haha!

MY OPINION: burns even more, makes me sweat more and gives me such a good feeling in my abs! Maybe it's also because I'm not as "used" to this exercise combination yet. In any way: you should definitely give it a try :)

▸ Would love to hear which one you prefer - the old or the new one?

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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.

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your muscles in another way: check out my Good Morning Workout, 20min Booty Workout, Sexy Arm Trainings or the Calorie Burn Session!

__

▸ 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. "Thing For You" by David Guetta & Martin Solveig
2. "Stay" by David Guetta & RAYE
3. "Lips Don’t Lie" by Ally Brooke & A Boogie Wit da Hoodie
4. "Go Somewhere" by KREAM & RANI

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➞ 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.

An intense Full Body Workout, that you can do without equipment, wherever and whenever you like ♥︎ this is definitely more intense than my old 20min Full Body Video (the one with 19 million views) // Werbung

It targets the muscles of your entire body and gives you a good sweat :) For some reason, I had soooo much fun filming this workout. I just enjoy the music and the exercises a loooot here.

Grab yourself a towel or yoga mat & let's do this together! NO EXCUSES.

_

The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. If you need more breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling!

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 10min Ab Workout, 20min Booty Workout or the Song Workouts.

▸ 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.


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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. HUGEL - Better 0:00 - 2:51
2. Joe Stone, Camden Cox - Mind Control 2:52 - 5:48
3. Joel Corry - Lonely 5:49 - 8:57
4. Ava Max - Salt 8:58 - 11:05
5. Moguai, Cheat Codes - Hold On 11:06 - 13:27
6. Brooks, Gia Koka - Say A Little Prayer 13:28 - 16:27
7. Bryce Vine - Baby Girl 16:28 - 18:50
8. Robin Schulz, Alida - In Your Eyes 18:51 - 21:37

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

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unterstützt durch Warner Music Germany

Train that stubborn lower part of your belly ♥︎ / Werbung

Including breaks, different camera angles & 3 harder options, if the Beginner Mode gets too easy for you!

In this video, I combined core exercises, that focus especially on the LOWER part of your stomach. Having strong lower abs is very beneficial :) It keeps your core tight, prevents back pain, makes your belly look flatter because you can "hold it in" better and: if you lose that fat, you will also see your Ab Lines!

2 Rules:
▸ keep your LOWER BACK FLAT ON THE MAT. This is essential for your health & essential for training your lower abs. If you don't keep it flat on the mat, you will not train your lower abs. Only move your legs downwards as far as possible (for example during a leg lift). If that means you only have a small range of motion: FINE. You will improve over time.
▸ it's about the mind muscle connection! Think about your abs & lift and lower your legs with the strength of your abs, not your thighs :)

Hope you enjoy this routine! ♥︎

__

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

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. 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. Alex Gaudino - Don’t Talk To Me
2. Timmy Trumpet & Alle Farben - Good Morning (ft. YOU)
3. Leigh-Anne - Don’t Say Love
4. Burna Boy & 21 Savage - Sittin’ On Top Of The World

__

➞ 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 knee friendly & heavy Leg Workout, that doesn't involve squats, lunges, etc.! If you have bad joints or suffer from knee pain - this workout could work for you ♥︎ / Anzeige

You can do this at home or in the gym. It will help to GROW your booty. It also DOES NOT focus on the front parts of your thighs - only the hamstrings, booty & back muscles.

It includes lots of versions and sets of Deadlifts + Glute Bridges. We perform them on 1 leg, with elevation, different foot positions, and more. Those are 2 standard exercises I always include in my leg training and they give me great results, especially if you don’t want your thighs to grow so much!

▸ for all Deadlifts: If you feel it in your back, you’re not performing it 10000% correctly. Focus on pushing the weight up through your heels, with the strength of squeezing the booty hard. The back stays straight, but it doesn’t take over the range of the movement. We really (also mentally) focus on using the leg muscles.
▸ for all Glute Bridges: I elevate my feet here to get an even better Booty burn. Keep the bodyweight on the heels and squeeze the butt cheeks for every rep.

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▸ I am using a 18kg / 40 lbs dumbbell. Please choose a weight that feels good for you!
You could also use a barbell with a cushion for the Glute Bridges.

Your home-made alternatives:
1. Take a bag and fill it with dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc.
2. A chair instead of the bench
3. Books instead of my weight plates (underneath the feet)
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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
- 20 MIN GYM STYLE BOOTY
- 20MIN BOOTY BUILDER

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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. Ian Hooper - Happy
2. Maisie Peters - Run
3. The Kolors - ITALODISCO
4. Wankelmut, BELLA X - Overdrive
5. Nathan Dawe, Joel Corry, Ella Henderson - 0800 HEAVEN
6. Rammor - love me just a little

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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 injury or harm you sustain as a result of this video.

You’ll be red like a (garden) tomato in the end ♥︎ Say yes to a sweaty Garden Dance Party with Dua Lipa & more!! Let’s feel happy, alive & energetic :) / Werbung

Doing a workout shouldn’t feel annoying or like a punishment to yourself. We can use it to make us feel better, happier & even more energetic… although we actually burned a lot of calories!

And I would also like to welcome you to: My garden :)))))
It’s not completely done yet, I will add more pink flowers behind me hihi. But this will be a new „standard“ background we will have in the future!

FACTS:
▸ style: Song 1 is dancy. The rest is more cardio focused with dancy „twists“ in between :)
▸ difficulty: Medium - moves are pretty easy to get into
▸ sweat level: 100.

This routine is perfect for you, if you like my:
- 15min Sweaty Dance
- 10min Kicking Calories
- 10min Sweaty Endorphins
- 12min HIIT the Dancefloor
- 10min Sunshine Dance
- 10min HIIT HIIT Hooray
- 10min Boss B*tch
- Dance like nobody’s watching
- 15min Happy Dance
- 10min R&B Dance
- 10min Energy Boost
- 12min Happy Sweat
- 12min Happy Cardio

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Apart from the good mood & I can also guarantee a serious number of burned calories here.

▸ I burned about 120kcal in those 15min.
Depending on your height, weight and fitness level, it may differ from 100-150kcal.
__

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

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. 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. Dua Lipa - Dance The Night (From Barbie The Album)
2. R3HAB, INNA, Sash! - Rock My Body
3. Joel Corry & Caity Baser - Dance Around It
4. LUM!X, LAWRENT - Electric Love
5. LARI LUKE - Can't Choose (Feat. Kiara Nelson)
6. Gabry Ponte, HOSANNA - One By One
__

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.

No matter if you’re a Barbie Fan or not - this is FUN ♥︎ We dance on the most trending songs from Barbie The Album that you hear everywhere on Social Media - including Dua Lipa, Nicki Minaj, Ice Spice, Sam Smith, Ava Max & KAROL G :) / Werbung

Let’s brighten up your mood, put a smile on your face & some sweat drops on your forehead!
And…. you don’t need to put on your Barbie Outfit for it. You are welcome to do it in all black :D

What I was thinking:
▸ Song 1 / HAPPY: For Dua Lipa, I recycled a shortened version of the Pam Power choreo. I figured it would be nice to already „know the 1st minute“ when you learn a new workout :D

▸ Song 2 / KEN: For Sam Smith, we transform into Ken! I took the most cliché male moves like putting 1 hand between your legs (PS: why do men do that all the time hahaaa), flexing our biceps & Co. I love this part!

▸ Song 3 / CUTE ENERGY: As we know our beloved Ava Max songs, this one really pumps up the energy. You might need a second to get the hang out of the chorus! I took the ear-move from the Movie Trailer :)

▸ Song 4 / Latin: Shake your Barbie hips! Loosen up and give me all your sexappeal.

▸ Song 5 / Gangster: We end the workout with some cooooolneeeesssss. Swagger Mode On!


This routine is perfect for you, if you like my:
- 10min Sweaty Endorphins
- 12min HIIT the Dancefloor
- 10min Sunshine Dance
- 10min HIIT HIIT Hooray
- 10min Boss B*tch
- Dance like nobody’s watching
- 15min Happy Dance
- 10min R&B Dance
- 10min Energy Boost
- 12min Happy Sweat
- 12min Happy Cardio
- 12min Enjoy Cardio
- 15min Sweaty Dance
- 15min Pam Power

__

Apart from the good mood & I can also guarantee a serious number of burned calories here.

▸ I burned about 80kcal in those 10min.
Depending on your height, weight and fitness level, it may differ from 70-120kcal.
__

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

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. 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. Dua Lipa - Dance The Night (From Barbie The Album)
2. Sam Smith - Man I Am (From Barbie The Album)
3. Ava Max - Choose Your Fighter (From Barbie The Album)
4. KAROL G - WATATI ft. Aldo Ranks (From Barbie The Album)
5. Nicki Minaj & Ice Spice - Barbie World ft. Aqua (From Barbie The Album)

__

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.

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Edirne'de bir grup, Dünya Yoga Günü'nde Ekmekçizade Ahmet Paşa Kervansarayı'nda yoga etkinliği düzenledi. <br><br />Gençlik Spor İl Müdürlüğü ve Herkes İçin Spor Federasyonu (HİS) İl Temsilciliği iş birliğinde gün dolayısıyla düzenlenen etkinlikte yaklaşık 40 kişi, eğitmen yogini Tuğçe Tarancı yönetiminde tarihi kervansarayda buluştu.<br />Grup ısınma hareketleri sonrası egzersiz yaptı.<br />Canlı klasik müzik eşliğinde yaklaşık 40 kişinin katılımıyla gerçekleştirilen etkinlik 1 saat sürdü.<br />Aynı zamanda HİS İl Temsilcisi olan Tarancı, gazetecilere, günü yoga egzersizi yaparak kutladıklarını söyledi.<br />Yoga egzersizlerinin vücuda zindelik sağladığını belirten Tarancı, "Tarihi bir mekan olması etkinliği daha anlamlı kıldı. Bu etkinliği aynı zamanda müzik eşliğinde yapıyoruz ve buranın harika bir akustiği var. Biz de bu güzellikten faydalanmak istedik." dedi.<br />Katılımcılardan Yağmur Açıkgönül de ilk yoga deneyimini tarihi kervansarayda tecrübe etmenin huzurunu yaşadığını dile getirdi. Haber</a><br /><br />https://www.haberler.com/edirn....e-de-dunya-yoga-gunu

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Tonifiez et affinez votre corps<br />En utilisant comme base le <b>Atha Yoga</b>, le yoga du corps, suivez <b>Susan Fulton</b> dans une serie d'exercices dont le but est de renforcer votre puissance musculaire.<br><br />En effet, les postures que vous trouverez dans cette sceance tonifieront vos muscles et augmenteront votre force interieure.<br><br />Dans ce programme, <b>Susan Fulton</b> est assiste de Lucy qui vous montrera une variante plus facile qui pourra, selon votre choix, s'adapter a vos capacites.<br><br />Suivez regulierement ce programme qui combine respiration et mouvements afin d'obtenir des muscles longs et fins.<br><br><br /><br /><b>Susan Fulton</b> est professeur diplome de Yoga. Aidee de son assistante Lucy elle vous une serie d'exercices adaptees a vos capacites vous permettant ainsi de maintenir votre forme physique.<br><br><br /><br />Sommaire (Rappel: consultez un medecin avant de pratiquer ces exercices)<br><br><br /><br />1. Introduction, conseils de sante, salutation au soleil<br><br />2. Les premiers exercices au sol<br><br />3. Exercices debout: Souffle et mouvements. Postures de l'arbre, de la demi-lune<br><br />4. Nouveaux exercices au sol: Postures de l'enfant et du bateau<br />Voir la video complete sur imineo.com : http://www.imineo.com/sante-bi....en-etre/bien-etre/yo

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Yoga Poses for Your Arms _ Yoga Tips

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Greet The Day Yoga! Set yourself up for greatness so you can be the awesome and amazing being that you are. This practice starts off slow and steady

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