Omg, this is so much fun :D Even if you think you’re not a twerking Gangster Girl - this video will turn you into one… for at least 12min ♥︎ / Werbung

Rule No. 1: Close your curtains :D
Rule No. 2: Just have fun! Even if you cannot follow a specific move, make it your own!
Rule No. 3: Do it more than once (on a different day). It is best when you get the hang out of the choreo, so this will require at least 1 „test round“ :)

So even if you are unmotivated - just start with this video & you’ll feel like a Bad Boss B*tch sooner than you think ♥︎

This routine is perfect for you, if you like my:
- 10min Sweaty Endorphins
- 10min R&B Dance
- Dance like nobody’s watching
- 15min Sexy Dance
- 12min HIIT the Dance Floor
__

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

▸ I burned about 80kcal in those 12min.
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!

__

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

1. Saweetie feat. Doja Cat - Best Friend
2. Saweetie - Fast (Motion)
3. Saweetie - Tap In
4. Doja Cat - Boss Bitch

__

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 was FUN ♥︎ A Full Body routine with the Duo „Ofenbach“ from France - on their music! / Anzeige

First things first: watch their faces. Pure c.o.n.c.e.n.t.r.a.t.i.o.n :D
They did soooo amazing, I had the best time training with César and Dorian! And of course,
This video:
▸ combines CARDIO + FULL BODY bodyweight exercises
▸ main muscles: Legs, Arms and…. Brain :D coordination is a thing
▸ is obviously very suitable for men + women
▸ is fun as a warm up, calorie burner or finisher to your workout day!

PS: I used Ofenbach music in some videos before - do yoooou know which ones?

__

➞ 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 & Ella Henderson - Hurricane
2. Ofenbach - Wasted Love
3. Ofenbach & Quarterhead ft. Norma Jean Martine- Head, Shoulders, Knees & Toes

__

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 are NOT ready for what's happening after 2/3 of this workout :D / Werbung

as promised, our special Danish guest Christopher is back for a second workout video. ABS are his weakest spot.. so there was no arguing: he had to suffer through a Pam Sixpack Routine. He asked me to create an "easy one" .. pfff not for him haha.

But that's all secondary - because the last 1/3 of this video makes it EXTRA SPECIAL. We planned it, but Christopher was clearly confused at 6:36 :D :D Dennis and me couldn't stop laughing when we edited the video.

Were you able to stick to the entire routine? Or did you let Christopher down? Be honest!!

__

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

1. Christopher - Bad 0:30 - 3:30
2. Christopher - Ghost 3:31 - 6:41
3. Christopher - Irony 7:00 - 9:20

__

▸ 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/

__

Christopher's Social Media:
➞ Instagram http://www.instagram.com/christophermusiccom/

My Social Media:
➞ 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 workout makes you sweat, burns calories… but it won't kill YOU! ♥︎ / Anzeige

▸ suitable for Medium Level
▸ suitable for Advanced people, who don’t want to push themselves to their absolute limit. I love this as a warm up or in between hardcore videos!
▸ suitable for very motivated Beginners

For this routine, I used classic exercises and made them a bit „easier“.
= Squats + Tippie Toes instead of Jump Squats
= Plank Jump + Walking Jack instead of Plank Jump + Jumping Jack, etc. :)

Therefore, I douuuubt you will feel like calling me bad names during those 10min :D Plus, the view & the music are great!
We don’t have any Jump Squats or Burpees either :)

PS: I filmed this video fully on my own!
Camera, tripod, iPhone, timers, exercises, smiling, sunset, hair - that was multitasking at its finest :D

__

▸ calories burned are between 70-110kcal, depending on your weight, height & fitness level! I'm a short and tiny person & I burned 70kcal :)

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!

__

➞ my Pam App ♥︎ Free workout plans (8 versions), lot of recipes & tips:
Https://www.pam-app.de/app

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

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

▸ Use 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. James Blunt – Love Under Pressure (VIZE Remix)
2. Ellipso, Astelle, Couché – YNTBOM (feat. KITTY VALIUM)
3. Why Don’t we – Love Back
4. Afrojack, Lucas & Steve, DubVision – Anywhere with you

__
unterstützt durch Warner Music Germany

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

You can do this at home or in the gym ♥︎ this is a super efficient routine to grow stronger & tone your entireee upper body in 1 video / Werbung

All exercises in this video are highlyyyy inspired by gym movements. I combined them in a Circuit Training - which means we have sets of 3-5 exercises & repeat the same combo. And sometimes, we even have breaks hoho :)

This routine combines all those muscle groups:
▸ back = bye back pain
▸ chest = if life throws you to the ground… you’re strong enough to push yourself up
▸ shoulders + triceps = anti flabby arms
▸ abs = no comment needed

__

I used 2x 6kg / 13 lbs dumbbells.
Use something lighter if needed! This was quite heavy after time.

Your home-made weight:
1. Take a empty, big bottles
2. Search for dense + heavy food in your kitchen. For example rice.
3. Fill up the bottles with rice & make sure close them (lol).

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

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

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.

__

➞ 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. Robin Schulz, Mougleta - Rockstar Baby
2. David Puentez - Keep Letting Me Down
3. Blasterjaxx, Henri PFR, Jay Mason - Summer Jams
4. GAYLE, blackbear - fmk
5. Rammor - Your Number
6. Ed Sheeran - Celestial

__

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.

Oh yes, a completely NEW workout, suitable for beginners / Werbung ♥︎ Training legs & booty - no equipment needed!

I explain all movements, making sure you can perform the exercises correctly. I also tested this workout with my mom, to get a better feeling for the "questions" beginners might ask themselves during the workout :)

We will always do 40s of movement, 20s of rest... YES - we have rests :D
PS: you can also join as an Intermediate & skip the rests.  

No Equipment necessary and not much space needed! If you don't have a yoga mat, grab a soft towel!  

__

By the way: this is DAY 3, Week 4 of my free Home Workout Schedules (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/

__

MUSIC by Epidemic Sound
http://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.

You voted & I re-danced for us ♥︎ Here we have YOUR favorite parts of my recent Dance + HIIT videos, all combined in one 10min video / Werbung

1. 12min Happy Sweat, Runaway (U & I) - oooookaaay, that is actually from 2020 HAHA. But I always loved the last song so much, I had to give it to you as an option! Intense start with the (hopefully) most energetic Mountain Climbers you will do today.
2. Don’t Let Our Love Die - probably my favorite song workout of this year! Good mood, dancy & not too hard!
3. Boss B**tch - ohhhhh yeah. Ready to feel female gangster and super duper cool?
4. 10min Sweaty Endorphins, Move Your Body - a sweaty HIIT style ending, that is so nicely on the beat, you won’t even dare to do it slower :D

This workout is great to:
▸ only do your favorite parts all at once hohoho
▸ have a mix of HIIT and dancing
▸ burn lots of calories
▸ improve your endurance
▸ boost your mood & just be happyyyyy

__

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

▸ I burned 80kcal in those 10min (which is a loooooot).
Depending on your height, weight and fitness level this might vary between 80-160kcal.

__

➞ 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. Galantis - Runaway (U & I)
2. David Puentez - Don’t Let Our Love Die
3. Doja Cat - Boss B**ch
4. Öwnboss, Sevek – Move Your Body

__

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.

Ever did WEIGHTED Cardio before? ♥︎ After 200 rounds of High Knees and Jumping Jacks it’s time to spice this up. A bit less sweaty, but literally "heavier"! / Werbung

… and YES, after a very clear 97% voting I designed the routine ON THE BEAT of the music. I agreeeeee - it might take me 10x longer to design them - but those workouts are more motivating indeed!

So what do we do? I digged for all kinds of Cardio movements (new and old) and tested where we can include a weight ‚comfortably‘. Let me tell you: This does NOT work for everything haha.

▸ cardio + strength
▸ bonus: an undercover standing ab workout
▸ happy and motivating
▸ no dancing included

I practiced the routine with a 4kg dumbbell, which is surprisingly heavy!
Alternative: big bottle or bag filed with heavy stuff (rice, oats, ..)

__

You will like this workout, if you like my:
12min Kicking Calories
10min HIIT Workout
10min Calorie Killer
10min Stepping Cardio
15min Full Body Cardio

▸ Depending on your height, weight and fitness level you will burn between 70-120kcal.

__

➞ 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. Macklemore, Collett – NO BAD DAYS
2. Marf - Monday feat. Philip Strand
3. Phil The Beat - Nirvana
4. Sick Individuals - YOU (feat. Dotter

__


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 won’t regret taking those 10min for yourself ♥︎
A very calm routine to recover from stressful moments / Werbung

Are your thoughts like hectic birds celebrating a party? Are some worries throwing a big shadow on your positive mind? Or do you just want to get into a relaxed Zen Mode? In any of those cases.. this video is for youuuuu :)

You can also do this:
- After any kind of workout
- In an office or study break
- Simply to relax
- Before bed or in the morning
- If you want to listen to relaxing music

Let's calm down, enjoy the music, the Es Vedra view & give our body some love.
PS: Filmed this myself in Ibiza again :) except for the (very) rocky floor, it felt like being in heaven!

__

➞ my Pam App ♥︎ Free workout plans (8 versions), lot of recipes & tips:
https://www.pam-app.de/app

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

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

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

__

▸ 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. HONNE ft. BEKA - Location Unknown (Brooklyn Session)
2. HONNE ft. NIKI - COMING HOME
3. HONNE - no song without you

__

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.

this one is HARD! ♥︎ Not the usual ab workout with 100 crunches, jack knifes & leg lifts. This one is EXPERT LEVEL! / Werbung

8min sound like nothing - until you try this workout haha :D

What makes it special?
▸ Expert Level exercises, that require a high level of overall core strength
▸ Trains stability, for a stable trunk. This helps to look „tighter“ overall
▸ Lots of coordination - don’t fall :D
▸ Trains side, upper & lower abs and your lower back
▸ I don’t feel my abs „burning“ like in the 10min Abs or 10min Killer Sixpack, but the workout is still SUPER challenging. You will feel it afterwards!

100% suitable for men as well!

PS: The Up & Down Mountain Climbers get easier over time! And at one point I would even call them „fun“ :D

__

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 (8 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.
30min, 45min and Beginner Friendly. Check out the Highlight Bubble "Workout Plans" for that.

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

▸ Use 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 Hosking, Majestic - Need Your Love
2. GAYLE – abcdefu
3. Wale, Cool & Dre - Poke it out (feat. J.Cole)
4. Jubel - I&I  

__
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 R

do this a BEFORE any Leg Day for the best Booty results ♥︎ / Werbung

Activating my glutes is always a must for me. No matter if I train at home, with bodyweight or weights in the gym. It’s the best way to make me feel my backside burning & working for the rest of the session. Squats, deadlifts, glute bridges - if you want the compound exercises to hit your butt, you need to make sure you actually lift your (body)weight with your bum!

This routine activates our bubble butt from all angles:
1. Straight - with kickback movements
2. Diagonal + Twisted - burns in a different way! :D To focus more on the upper side
3. Glute Bridges - in different versions, for the big butt muscle
4. Side Lifts - for a round hourglass shape


You will (hopefully) like this workout, if you like my…
- 10min Booty Pump
- 12min Grow Your Booty
- 10min Bombastic Booty

… and if you:
- have bad joints or knee pain
- only feel your thighs burning during squats
- want to grow your bubble butt & therefore need to put a bigger focus on it
- are looking for a Glute Activation before a heavy Leg Day

__

➞ 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. Lizzo - 2 Be Loved (Am I Ready)
2. Lizzo - About Damn Time
3. Lizzo - Grrrls
4. Lizzo - Special

__

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 & super intense Fat Burner! ♥︎ Werbung

Let's welcome another special guest... JOEL CORRY!
His single "Head & Heart" has been #1 in the UK for 7 weeks already! And now we got him here, sweating with us.. he's still smiling though :D

To be honest, I prepared a "dancy" Song Workout for us. When he saw it, he was like: "Nope, I'm not gonna do that". So I quickly changed it into a hardcore - very male friendly - Fat Burner Routine. Only classic exercises, no hip shakes haha.

He is super duper fit, he trains 7x a week. He had no problems to keep up with me!
We also got another workout coming for you soon... :) and he was struggling a bit during those 10min. You better get readyyyyy...
__

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

__

▸ 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/
__

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.

Stretch, slow down & tone your body the relaxed kind of way ♥︎ for mind, body and soul! / Werbung

This routine is a mix of:
▸ flowy stretching - in the beginning and end of the video
▸ a yoga-inspired way of training - we have 2 „flows“ of 2min each, that are a combo of different yoga, strength & stretching poses. By combining them, it’s almost like a workout :)

You may also use this to:
1. Add a SLOW WORKOUT DAY to your hardcore week. I always have one Pilates / Yoga / Slow Strength Day, usually on the weekend :)
2. RELAX after a long day or an intense workout
3. PREVENT stiffness, ease sore muscles and keep your body flexible
4. WAKE UP in the morning, to start your day right and enjoy some me-time :)
5. SMOOTHEN your stiff body after sitting a lot behind your laptop!

__

▸ 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. RIOPY - Ukiyo
2. RIOPY - Flo
3. Carlos Cipa - I wanted you to know (Munich Session)

__

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

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

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

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


__
unterstützt durch Warner Music Germany

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

Something in between classic Cardio & a Dance workout :) super fun, but no need to learn a choreo ♥︎ / Werbung
This is also suitable for Level MEDIUM people!

Time flies by with the great music! And you won’t even notice that you did lots of High Knees, Jumping variations, Ups & Downs, Mountain Climbers & Co. ♥︎ It definitely feels easier than a standard HIIT routine - but the exercises are similar!

▸ HIIT / Cardio moves, matched on happy music
▸ not dancy, no choreo
▸ mood: happy, energetic, sweaty

This routine is perfect, if you like my:
- 10min HIIT HIIT Hooray
- 10min Sweaty Endorphins
- 10min HIIT
- 12min Happy Sweat
- 12min Happy Cardio
- 10min Energy Boost
- 12min Enjoy Cardio

__

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 70-110kcal.
__

➞ 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!

__

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

1. Luude & Issey Cross - Oh My (ft. Moby)
2. Alle Farben - I Need To Know (feat. Flynn)
3. Sick Individuals - Better With You
4. Raaban, Vigiland, Jonas Wallin - Island
__

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 something new? Grab your chair ♥︎ Let’s work with ELEVATION and train our abs the expert way! / Werbung

WHY A CHAIR / BENCH?
▸ It can make some exercises EASIER. Resting our feet for crunches? Hell yes.
▸ But in general… it makes it HARDER :D
▸ Using it as an ELEVATION for our feet, which makes standard exercises like Spider Planks or Side Planks soooo much more intense.
▸ And it’s a beautiful HELP to keep our body stable. Hold onto your chair and 100% focus on your abs for Reverse Crunches or Lower Ab Lifts.

TECHNIQUE:
▸ Side Planks: If the elevated version gets too hard, perform a normal Side Plank with your feet on the floor instead. And if that gets too hard, rest your knees on the floor & only lift your hip. There are several ways to NOT take a break :D
▸ Planks: For elevated planks, make sure that your body is a straight line. Don’t stick your butt up in the air, don’t be a sinking ship.

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

__

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

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

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

__

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

1. Chef’Special – Afraid of the Dark – Deepend Remix
2. Ed Sheeran – Overpass Graffiti
3. HONNE – BACK ON TOP (feat. Griff)
4. Wave Wave - Repeating (feat. Lena Sue)

__
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.

Training your booty a lot? ♥︎ you better take those 9 minutes to stretch it! / Werbung

Imagine: we always squeeze squeeze & squeeze our butt cheeks… but do we actively help the muscles recover? Most stretching routines focus on hamstrings, thighs, hips and calves. And I agree, it’s super hard to actually lengthen the booty muscles. But in between those leg stretches you will find some booty stretches that feel AMAZING :)

PS: the Pretzel looks weird, but it actually hits the booty so nicely haha. I was sore on that day and I could feel it verrrrrry well :)

Apart from that, you also and mind, , .

You can do this routine:
- to calm down your entire body
- prevent injuries
- make sure your body will recover quicker & stay smooth and flexible
- if you feel sore, the day after an intense Leg Day
- on a daily basis
- at the end of your workout session
- to wake up in the morning
- before you go to bed

__

▸ you can find FREE WORKOUT PLANS on my Instagram Channel & in my Pam App. 30min, 45min, Beginner Friendly, 60min, 45min weights & a dance plan. Updated every Sunday.

➞ 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. TONES & I - Cloudy Day
2. Madeline The Person – Haunted
3. Anne-Marie x Niall Horan - Our Song
4. Jasmine Thompson - Already There

__

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.

want to grow your booty? ♥︎ let's use weights AND a booty band! / Werbung

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

▸ This routine is on the same level as the other "20min Booty + Thigh with weights" that I uploaded before. Got tired of the old one? PERFECT - switch it up with this workout!

I am using a 10kg / 22 lbs dumbbell. Please choose a weight that feels good for you.
Weights help us to increase the intensity of a workout, build rounder muscles (booty alarm) and make us stronger!

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

The workout consists out of:
- a Booty Activation with banded Glute Bridges
- a Mix out of standing exercises & ones on the floor. Switching between Squats, Deadlifts, Good Morning, Fire Hydrants, etc.
- a Glute Bridge Burnout ... with weight + booty band! For the ultimate burn.

Things to make sure:
▸ bodyweight focusses on your HEELS, don't shift your bodyweight onto your toes = Squats, Deadlifts, Glute Bridges
▸ your BACK stays STRAIGHT. Don't round it! = DEADLIFTS, Good Mornings, Squats
▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards = all exercises
▸ squeeze your BOOTY as hard as possible and hold the tension as long as possible, if you have troubles with only growing your thighs = all exercises

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

__

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

__

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

__

Business Contact:
[email protected]

__
Music by Epidemicsounds.com

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

This mid intensity routine will (kind of) make you feel like visiting a Festival or Dance Party ♥︎ Not as „embarrassing“ as my other dance workouts - I promise! / Werbung

High potential to become one of my new favorite forms of Cardio. It’s a mix out of classic Aerobic Steps & lots of Boxing Movements. Not sure if those 2 topics are MEANT to go together - but I think it fits amazingly! I had to test the routine so many times but I am reallyyyyy happy about the result :) hope you like it as well!

▸ Mid Intensity
▸ no burpees, no jumps
▸ no noise, no upset neighbors
▸ no up & down
… Just stepping our feet for 15min straight & I’m sure you will end up sweating.

__

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

▸ I burned 80kcal in those 15min.
Depending on your height, weight and fitness level this might vary between 80-170kcal.

__

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

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

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

__


Business Contact:
[email protected]

__
Music by Epidemicsounds.com

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

Song Workout No. 2 :) // Werbung

This is a rather slow (BUT VERY INTENSE) ab workout. I think it's perfect if you struggle to keep up with my longer ab workouts. 3 minutes are manageable!!

So happy that you liked the idea & constantly asked me for a new one on instagram! I personally think this one is even more fun haha. I just love singing along this song!

__

A "Song Workout" fits to a specific song and is similar to a small "choreography". This means we are not doing 30s per exercise - we are doing a new movement as soon as the beat of the song changes.

1. You can find the names of the exercises at the top right.
2. You will need to PAY MORE ATTENTION. There are no beeps that will tell you that we start with a new movement. Either watch the video 1x before joining me or keep your eyes on the screen!
3. Just have FUN. In those 3 minutes it's all about getting into the mood to do a proper workout, get a good burn and enjoy some nice music.
4. In the morning to enhance your mood, as a warm up before your workout, as a nice buuuurn to end your workout or anytime during the day. A quick song workout is always a good idea :)

I clearly got inspired by the amazing Maddie (MadFit), who I saw those kind of song workouts at for the first time!! I had a lot of fun doing them so I thought I just need to share this with my fit community as well :)

__

▸ Song: "10.000 Hours" by Dan + Shay & Justin Bieber

You can always find ALL SONGS in my workout playlist: http://wmg.click/GetActive
Check it out and tell me which song I should use next month! I update it weekly & it's available on Spotify, Apple Music, etc.

__

➞ 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.

a wonderful routine for every day ♥︎ it is perfect as a cool down after ANY kind of workout or before you go to bed! The end is so relaxing - you will feel super calm :) / Werbung

Enjoy the view, enjoy the music & enjoy the feeeeeeeling in your body.
Ever since I created this routine, I was craving to do it so often - no matter if I trained, had a rest day or only wanted to loosen up my body before bed.

▸ It’s quick - but we still stretch from head to toe!
▸ body parts: legs, hips, butt, tummy, back, arms & spine

BEGINNING: we loosen up your body
MIDDLE: more intense stretching (legs, hip flexor, etc.)
END: mobility & relaxing

PS: If you reach a good level of flexibility, your training will also feel much better! Your muscles won’t feel so stiff anymore, it can ease pain (lower back, knees, etc.) and you won’t feel like a grandma whenever you wake up in the morning haha.

Plus, we don’t always need to go hardcore. I personally really look forward to a short stretch. It's so relaxing, the music calms me down and you will quickly see improvements :)

__

▸ 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. ♥︎
https://wmg.click/PamelaRelaxing

1. Matteo Myderwyk - Prélude
2. Alexandre Tharaud “Valse d´Amélie”
3. Matteo Myderwyk - Sincère

__

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.

Yay, talking you through those entire 50min & explaining all exercises!

This video is suitable...
- for getting back into training after a break / sickness
- as a calm "weekend session"
- as a balance to your heavy workout sessions
- in the morning or late evening, to not stress your body too much

The main focus areas are:
- Full Body Strength / Pilates inspired
- Legs & Booty / Pilates inspired
- Stretching & releasing tension in our Back, Arms & Shoulders

This is DAY 6, Week 1 of my Home Workout Plans (you can find them on my Instagram and in the Pam App). We start with "6min Stretch in Bed", continue with "12min Pilates" , followed by "15min Legs, Pilates Style" and "10min Office Life Stretch".

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


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

Music by Epidemic Sound
http://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.

Sitting a lot? Got some neck pain? Looking like a turtle with a round back and your head sticking forward? Let’s stretch! ♥︎/ Werbung

… with the most amazing music and view!! This is a full on „Birdy“ video.. and I somehow wish I created a longer stretching routine. Just to enjoy the music haha.

What is this routine good for?
▸ ease neck pain. I included a lot of neck stretches in the beginning. Small movements - big impact!
▸ correct the typical "desk position“. Head sticking forward, shoulders rounded & probably some pain or stiffness at the end of the day.
▸ open the chest, mobilize the spine, stretch the shoulders and the back.
▸ standing straight instantly makes you look taller, fitter and more confident as well!

_

You can do this after any kind of workout, after sitting at your desk for a long time, in the morning or before you go to bed :) there is no "wrong" timing here.

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

__

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

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

▸ 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. Birdy - Deepest Lonely 0:00 - 2:10
2. Birdy - Deep End 2:11 - 5:32
3. Birdy - Wings 5:33 - 8:37

__
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

Werbung // A wonderful Yoga Flow every time you want to calm down & need a deep stretch for your whole body. After a workout, in the morning or before bed!
It is suitable for intermediates but if you are a beginner: don't worry. Always listen to your body and do whatever is possible for your level of flexibility.

You can do this routine any time of the day, but I personally love to do it:
1) after a STRENGTH WORKOUT - in order to give my muscles a good stretch, preventing stiffness and keeping my body flexible enough to perform my gym exercises with a good technique (think about deadlifts!)
2) in the MORNING to wake up my body - to kickstart my day right and enjoy some me-time before getting in the daily rush that we call "life". Finding your inner balance helps you so much when facing any challenges!
3) or before BEDTIME in order to relax - leave all bad feelings behind and get yourself in the mood for a beautiful night of sleeeeeep.

__

This routine is created by my yoga teacher and personal trainer Maulim, who took care of me at my 1-Week Energizing Program during my vacation on the Maldives at VELAA Private Island.
I followed whatever she was doing, so if you are unsure about movements: rather look at her! :D She's a certified yoga instructor, I am not.

I never dared to film a yoga video on my own because I'm not a certified instructor and didn't want to show anything that's "wrong". But yoga is a beautiful thing - for your mind, body and soul. So make sure to give it a try! ♥︎

__

Location:
VEELA PRIVATE ISLAND Maldives

I did a 1-week training & nutrition program on the Maldives - it's called "The Energizing Program" - and followed a specific plan that they designed for me and my body type :) just a different and more active kind of vacation! Nutrition-wise my meals were plant-based and very high in healthy fats (lots of nuts, seeds, olives, pesto, coconut, ..), low in sugars (only fruit, no processed sugars at all) and medium protein. I had sports sessions every day. For example strength sessions in the gym, HIIT, water sports and one of my favorites: YOGA. Since I loved those yoga hours so much, I thought I'd share a part of this wonderful experience with you!! ♥︎

Website: www.velaaprivateisland.com
Instagram: https://www.instagram.com/velaaprivateisland/

__

My Social Media:

Instagram: http://www.instagram.com/pamela_rf/
Food Channel: http://www.instagram.com/pamgoesnuts/
Email: [email protected]

__

Maulim's Social Media:

https://www.instagram.com/maulimmitra/

__

Background Sounds:

buy the MP3 https://gum.co/urCZy

Audio by Doc Jon
Audio was extended with the original found here:
https://freesound.org/people/Doc%20Jo...
https://creativecommons.org/licenses/..

__

a cooperation with VELAA Private Island.

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.

Suffer with Benson & enjoy his BEAUTIFUL live performance in the end! / Werbung

Who says you need hardcore music to work out? In this video, we train our sixpack to love songs, embracing the pain of our abs (or our heart) in a dramatic way :D

▸ as Benson says, it burns „furchtbar“. That’s the German word for „horrible“ haha
▸ slower, concentrated, abs burning like fire
▸ Live Singing for Song 3!︎ Soooo beautiful, I can’t get enough

Benson was such a wonderful guest, we got along so well! My mom felt sorry for him, saying I went too hard for the workout lol. But I think he did amazing and… maybe the pain can count as input for a new song? :D

__

▸ I burned about 60kcal in those 10min.
Depending on your height, weight and fitness level, it may differ from 50-100kcal.

__

➞ 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. Benson Boone - ROOM FOR 2
2. Benson Boone - GHOST TOWN
3. Benson Boone - In the Stars

__

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.

Make your arms burrrrrn to Madonna music & have maximal fun training your Upper Body! ♥︎ / Werbung

Life is not only about Booty & Abs (duhhh) soo let’s make our Upper Body training as happy & fun as possible!

Today, we make sure you have toned arms to match the rest of your beautiful body!
No huge muscles - but also no flabby bingo wings. This workout will not make your arm muscles grow big + bulky. It will just make them more defined :) This is a short & sweet routine, which seems easy at first .. but it will make your arms BURN.

You will like this video, if you enjoy my:
- 10min Toned Arms with Bottles
- 8min Fun Full Body with Ofenbach
- 15min Dance Cardio Workout

_

➞ 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. Madonna and Maluma - Medellín (Offer Nissim Madame X In The Sphinx Mix) [2022 Remaster]
2. Madonna - Erotica (Underground Club Mix) [2022 Remaster]
3. Madonna--4 Minutes (feat. Justin Timberlake & Timbaland) [Bob Sinclar Space Funk Edit] [2022 Remaster]

__

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.

Got a round back? With your head sticking forward like a turtle? Does your mom tell you to stand straighter? .. might be the case because your are sitting a lot! ♥︎/ Werbung

The typical "desk position" can lead to tightness and pain in the neck, back, shoulders, lower back and hips.
This routine focusses on correcting the sitting-position and basically bend our body into the opposite direction. This opens the chest, mobilizes the spine, stretches the shoulders and the back.

Let's get a better posture!
Standing straight instantly makes you look taller, fitter and more confident as well ♥︎

_

You can do this after any kind of workout, after sitting at your desk for a long time, in the morning or before you go to bed :) there is no "wrong" timing here.

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

__

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

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

▸ 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. Ed Sheeran - Afterglow 0:00 - 3:02
2. Katie Turner - One Day 3:03 - 5:44
3. Hayley Williams - Find Me Here 5:45 - 8:33

__
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'M SO EXCITED FOR YOU TO TRY IT!!! ♥︎ I love this Dance Workout more and more every time I do it. It's soooo fun & even Dennis helped creating some moves / Anzeige

This routine makes me more than happy, I could also call it the "Endorphins Rush Dance Workout" haha.
▸ the end is super sweaty & high energy! Might be my favorite part. This really gets my heart rate up and burns a lot of calories as well!
▸ dance moves are in between easy & advanced. Only the 3rd song (Ava Max - Christmas Without You) will require 2-3x till you get the hang out of the choreography.
▸ put on a smile & you're ready to go ♥︎

Don't worry if you can't follow everything perfectly in the beginning. You'll get the hang out of it after doing it once or twice - I'm sure!! :)

▸ I burned 75kcal doing it. Depending on your weight, height & fitness level - this can vary between 60-140kcal.
__

▸ 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, 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!

__

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

1. Kelly Clarkson and Brett Eldredge - Under The Mistletoe 0:00 - 3:20
2. Michael Bublé - Holly Jolly Christmas 3:21 - 5:18
3. Ava Max - Christmas Without You 5:19 - 7:45
4. Kelly Clarkson - Christmas Eve 7:46 - 10:49

__

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.

Read below to learn the choreo ♥︎ it’s so much fun if you get the hang out of it!! / Werbung

Learn the Dance:
1. „Never ever call you mine“ - just sing it
2. Squat Hold + 4x Arms Side to Side
3. Squat Up - Middle - Down (plus drop your head)
4. Hair Whip
5. Body Roll

You can use this Song Workout as a mood booster, warm up, in between workouts to get a quick sweat or to end your session with a smile :) have fun!

__

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

▸ you can find FREE WORKOUT PLANS on my Instagram Channel & in my Pam App. 30min, 45min, Beginner Friendly, 60min, 45min weights & a dance plan. Updated every Sunday.

➞ 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.

➞ 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.

grab your bottle of water, a pack of oat milk or 1kg of rice - I'm sure you can find something in your kitchen! ♥︎ / Werbung

PS: if you don't want to use any weights, that's totally fine! You can also perform all exercises without a piece of equipment :)

EXERCISES:
▸ the CRAWL is hard with coordination, I know hahaha. Start slow & then you quickly get the hang out of it.
▸ We switch it up between weighted movements & bodyweight burners, to really challenge our inner sixpack
▸ we have a couple of new exercises in there! Hope you like them!! ♥︎

TECHNIQUE:
▸ If we lay down on our back, 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!
▸ THINK about your tummy muscles working the entire time. It's about the mind muscle connection! Lift and lower your legs with the strength of your abs, not your thighs.
▸ try to hold the tension in your abs as long as possible. Squeeze in your belly button "towards your spine" (inwards) and enjoy the burn :)

__

Equipment: 4kg dumbbell
Alternatives: big water bottle, pack of rice / oats / other grains, pack of milk, no equipment

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

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

__

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

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

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

__

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

1. Cash Cash - Love You Now (ft. Georgia Ku) 0:00 - 2:50
2. Robin Schulz ft. KIDDO - All We Got 2:51 - 5:50
3. Sonny Fodera & Elly Eyre - Wired 5:51 - 9:08
4. Jubël ft. NEIMY - Dancing In The Moonlight (Tiësto Remix) 9:09 - 10:50

__

➞ 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. A slow way to train your inner thighs, hamstrings, butt & quads! That means: no squats, nothing extreme for the knees and nothing that will make you sweat! / Werbung

This workout has a touch of „elegance“ while moving your legs in all kinds of directions, to train our muscles in a very calm way. We start with a set of Glute Bridges, continued with a big variety of Side Lifts, Inner Thigh Lifts, Booty movements & a small stretching / calm down set in the very end.

Level: I would say it is suitable for all levels. Beginners, Medium & hardcore people can do this on their „Pilates Day“, as a muscle activation or to end a workout with a calm burn.

▸ knee friendly, no squats, lunges or jumps
▸ suitable if you have bad joints or suffer from knee pain
▸ a slow workout. No sweat, only strength.

It's super important that you THINK about your thighs, booty & co. during every second of those 15min and try to make them BURN. Means you try to
1) squeeze your butt
2) tilt your hip forward aka. tuck it in for the side lifts
3. move your leg with the "strength" of your muscles and not by swinging
4) 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.

__

➞ 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. Averagekidluke – No Good 4 U
2. Ricky Rich - All I Need (feat. Franglish)
3. Gorillaz – New Gold (feat. Tame Impala and Bootie Brown)
4. Carlie Hanson – Pretender
5. René Miller – Concrete Heart (Acoustic)
6. Slopes – Days Like These

__

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 happy, quick & "FUNNY" (haha) Full Body Warm Up Routine ♥︎ Werbung

Over the last couple of weeks, I learned to love Song Workouts as WARM UPS. They are quick, brighten up my mood, make me motivated and get my heart rate up.
This one even includes a little bit of (drama) stretching :)

This Song Workout is also a little more "dance" inspired than Leap Of Faith or LaLaLife. But I guess this is down to Zedd not being a special guest. Whenever I have men joining, I try to be nice and make it less dancy :D

__

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

__

▸ 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/
__

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.

Let's celebrate my birthday together! Dancing to Ed Sheeran songs with the most magical view ♥️ / Werbung

A SWEATY Full Body routine:
1. Bad Habits: Focused on Arms & getting our heart rate up.
2. Sing: Just makes me super happy :D
3. Castle On The Hill: Some intense Leg & Booty work hidden behind fun exercises. Make it burn!

We just filmed it during our Ibiza vacation. Es Vedra is so magical, I hope you enjoy this wonderful sunset moment ♥️
__

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

▸ I burned 80kcal in those 12min.
Depending on your height, weight and fitness level this might vary between 70-130kcal.

__

▸ 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. Ed Sheeran - Bad Habits
2. Ed Sheeran - Sing
3. Ed Sheeran - Castle On The Hill
__

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.

Sitting on your computer or desk all day long? ♥︎ Living the classic office or student life? Release stiffness & fix your posture with this deep stretch! / Werbung

If you catch yourself:
- having a round turtle / hump back
- seeing your head sticking forward
- collapsing in a bad posture
- making yourself smaller than you are
- feeling „exhausted“ from sitting straight

… it’s definitely time to relax all those tensions :)

This routine focusses on correcting the sitting-position & lengthening the back in all kinds of ways. This also opens the chest, mobilizes the spine, stretches the shoulders and the back.

It might be comfy for the moment to sit with a round back... but long-term you will most likely suffer from back pain and stiffness! Standing straight instantly makes you look taller, fitter and more confident as well ♥︎

_

You can do this after any kind of workout, after sitting at your desk for a long time, in the morning or before you go to bed :) there is no "wrong" timing here.

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

__


➞ 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. Jasper Harris: Nana’s Song
2. Jasper Harris: In Due Time
3. Alexandre Tharaud – Main Theme (from Les seins de glace)
4. Matteo Myderwyk – Lointain
5. Carlos Cipa – Took

__
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.

Floor Only ♥︎ a Pilates-inspired workout. A slow way to make those butt cheeks buuuuuurn! Bonus: No thigh work! / Werbung

We all know… „low impact“ doesn’t mean it’s not gonna burn :D I thought of a million ways to perform a Booty Kickback: Straight, Bent, Pulses, Twisted, Half Table Top, Straight Fire Hydrant, and sooo on. One exercise along might not be hard - but the COMBINATION does the magic!

▸ knee friendly, no squats, lunges or jumps
▸ suitable if you have bad joints or suffer from knee pain
▸ only Booty! Very minimal thigh strength needed
▸ a slow workout. No sweat, only strength.

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.

__

Booty Band: Definitely makes it more efficient! If you don’t have one, you can still perform this workout without equipment though.

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.

__

➞ 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. Saweetie - Closer (feat. HER)
2. Griff & Sigrid - Head on Fire
3. Tones And I - Eyes Don’t Lie
4. Sam Ryder - Space Man
5. HONNE - I’m blessed

__

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.

I have no words for this - this might be the most entertaining workout EVER? :D / Werbung

Let’s welcome the one and only: Michael Bublé. I have to admit, I was a bit (or very) nervous beforehand. I mean… we danced SO many hours of Christmas Workouts on Michael’s wonderful songs - and suddenly he’s standing next to me. He visited me in Germany during his promo tour for his new album „Higher“ - definitely a pinch me moment!

▸ Beginner Friendly
▸ Full Body: we start with legs, continue with cardio & end with abs
▸ Giveaway: Win my brand new Naturally Pam Fitness Mats (the mats we trained on & signed in the video!) and a record of Michael’s new album here: https://www.instagram.com/p/CcR3up5MZ_T/


PS: Cannot even decide what’s my favorite moment in here. Him singing? Dancing? Jumping on the butterfly? Climbing out of the water? :D :D :D

__

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

1. Michael Bublé - Sway
2. Michael Bublé - Higher
3. Michael Bublé - I’ll Never Not Love You

__

➞ 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!

__

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.

ok - quarantine is kicking in for me haha.. a DANCE WORKOUT with 80s music - this is a guarantee to get into a HAPPY MOOD and put a smile on your face :) even Dennis was smiling behind the camera! / Werbung

PS: ASK YOUR PARENTS TO JOIN! Mine were getting super excited when they finally heard "their kind of music" :D plus it's beginner friendly. No Burpees or Jump Squats involved.

Listen, cardio is definitely NOT boring in today's routine! I had the best time creating & filming this video. Felt a little shy at first, but after a couple of side steps I was definitely singing along. Thank god we remove the original sound lol.

When I did this routine 4x in a row (testing my workouts takes time) I burned the same amount of calories as I normally do during the other workouts!!!
Also nevermind the exercise names haha. The "Wood Chopper" should rather be called the "John Travolta".

__

No Equipment needed & you can follow everything I do for 30 seconds. We don't have breaks - but I'm pretty sure they are REALLY not necessary here. This is Beginner Friendly! :)

__

▸ 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. Chaka Khan - Ain't Nobody 0:00 - 3:57
2. Phil Collins - You Can't Hurry Love 3:58 - 6:36
3. a-ha - Take On Me 6:37 - 8:49
4. Madonna - Holiday 8:50 - 15:02

__

➞ 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.

In GLAMOURs "Style-Tagebuch" blickt Pamela Reif auf vergangene Looks zurück und spricht auch über das Verhältnis zu ihrem Bruder Dennis.

Die ganze "Style-Tagebuch"-Folge mit Pamela Reif findet ihr hier:

https://youtu.be/JDjZTYQX2xY

#PamelaReif #StyleTagebuch #GlamourGermany

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
TikTok: https://www.tiktok.com/@glamourgermany
Twitter: https://twitter.com/GLAMOUR_DE
Jetzt das Magazin abonnieren ►► http://abo.glamour.de/

Make your lower belly cry… in a positive way :D ♥︎ / Werbung

Already got strong abs but need an EXTRA challenge for the lower part of your stomach?
I got you. This one is HARD.

▸ DIY Ankle Weight:
Take 2 bottles and tie them around your ankles with several hair elastics. Make sure they are sitting SECURE, we don’t want them to fall on your face… :D

- 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 your fat, you will also see your Ab Lines!
- But please note, that you won't burn only fat in this specific area by training it. Fat loss is always spread across your entire body. I know… annoying :D

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.
▸ 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.

__

➞ 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. LF System - Afraid to Feel
2. Justin Quiles, Robin Schulz - AEIOU
3. Drew Sycamore - Electric Motion
4. John Summit, Guz, Stevie Appleton - What A Life

__

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.

Oh gosh - I was shaking haha ♥︎ a fireeeee Booty Activation Routine - especially for the Gluteus Medius!

What’s the Gluteus Medius?
Our butt consists out of 3 muscles. And if you want to make the Kardashian’s envy your booty, we gotta work on all of them :D The gluteus medius helps to create an hourglass figure & make your hips rounder - at the top side part. It’s the muscle you touch when you run your hands down the sides of your back.

▸ without squats, lunges or jumps
▸ floor only, low impact, knee friendly
▸ for round hips & a full top booty

For this workout, I find the MIND MUSCLE CONNECTION extra important! It helps to:
#1 - Keep your leg super straight
#2 - Don’t lift it to the front. You will work the front of your hips instead. If it’s difficult to follow for you, try to lift it a biiiit backwards.
#3 - Do all the lifts sloooow, never swing!
#4 - Touch your upper booty & make sure the muscle is working.

__

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.

__

➞ 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. Stay with Me Now – Henri PFR, Solar State, Jason Walker
2. Easy (Ofenbach Remix) – Aidan Martin
3. Not Yours – Wave Wave, LissA
4. Fever – Mausio, Bibiane Z
__

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.

Having a hard time sitting straight? Walking around with a humpback, making yourself smaller than you are? Let’s get you a straight back! ♥︎ / Werbung

▸ The typical "desk position" can lead to tightness and your back looking round = sitting a lot can make this happen!
▸ It might be comfy for the moment to sit with a round back... but long-term you will most likely suffer from back pain and stiffness
▸ Standing straight instantly makes you look taller, fitter & more confident! ♥︎
▸ This routine opens the chest, mobilizes the spine, stretches the shoulders and the back.

Let's get a better posture!

_

You can do this after any kind of workout, after sitting at your desk for a long time, in the morning or before you go to bed :) there is no "wrong" timing here.

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

__

➞ 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. Matteo Myderwyk - Fidèle
2. RIOPY - Sweet Awakening
3. Danilo Stankovic - Pieces
4. Matteo Myderwyk - Tristes
5. RIOPY – Lullaby

__
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.

HOW LONG CAN YOU KEEP UP? :D // Werbung

we all love (or hate) planks and here you have a quick & intense challenge for your core! 7 minutes sound longer than they actually feel. The variations make it easier to stick to the whole routine :)

You can do this whenever you have 7 minutes. In the morning, before going to bed or in the end of your gym workout. Doesn't really matter! But core muscles are one of my favorite things to train so have fuuuun ♥︎

You don't need any equipment or weights!! The video is also in full length which means you can just follow whatever I’m doing 30s for each exercise – NO REST IN BETWEEN.


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

this video is perfect as a cool down after your workout ♥︎ my main use: sore & tight muscles from working out haha / Werbung

We stretch our entire body!
- legs: quads, hamstrings, calves & butt
- hips
- tummy
- back & chest
- spine

Since I stretch so much in the meantime, I gotta keep uploading new videos :D otherwise I would get bored by doing my same ones over & over again.

PS: I hope you like the music and scenery here :) I am on a photo production right now for one of my new fashion collections & my next cookbook. But Dennis and me are also squeezing in some YouTube videos whenever we can! You can see everything on my Insta Story xxx

__

▸ you can find FREE WORKOUT PLANS on my Instagram Channel & in my Pam App. 30min, 45min, Beginner Friendly, 60min, 45min weights & a dance plan. Updated every Sunday.

➞ 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. Maisie Peters - John Hughes Movie 0:00 - 3:32
2. Charlotte Cardin - Meaningless 3:33 - 07:09
3. Griff - Black Hole, Acoustic Version 07:10 - 09:04
4. CHIKA - CINDERELLA, Pt. 2 09:05 - 10:35

__
in Unterstützung mit Warner Music Germany

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.

who's joining a 30-day challenge? Let's slideeeee into the New Year with an elegant split haha. Let's do this routine every day (maybe even 2x) and fingers crossed we can get our splits fast! / Anzeige

So: I USED to be able to do them. And then I stopped stretching and I totally lost it :D but I remember: it loved the feeling & the simple fact that "I can do the splits" lol.

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

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

__

You can do this after any kind of workout, as a wake-up stretch in the morning or before yu go to bed :) there is no "wrong" timing here.

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

__

▸ 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 SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ 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. Sara Kays - Remember That Night? 0:00 - 3:45
2. MAY-A - Apricots 3:46 - 6:56
3. Forest Blakk - If You Love Her 6:57 - 9:39

__
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.

No talking version ♥︎ Perfect to grow a round bubble butt! / Werbung

Since I have personally done my other weighted Booty Workouts sooo many times, that I know all my comments by heart, it was definitely time for another „non talking“ version, so I’m not annoyed by myself anymore haha!

I use a 6kg / 12 lbs dumbbell. Choose a weight that feels good for you!
Weights help us to increase the intensity of a workout, build rounder muscles (booty alarm) and make us stronger!

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

Things to keep in mind:
▸ bodyweight focusses on your HEELS, don't shift your bodyweight onto your toes
▸ your BACK stays STRAIGHT. Don't round it!
▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards
▸ squeeze your BOOTY as hard as possible and hold the tension as long as possible, if you have troubles with only growing your thighs.

You will like this video, if you enjoy:
1. 20min Booty + Thighs with weight https://youtu.be/-CWPIgK4G-k
2. 20min Booty with weight + booty band https://youtu.be/7GV8zZd23KU

__

➞ 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/

__

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

1. BURNS – Talamanca
2. Joel Corry – I Wish (feat. Mabel)
3. Dario Rodriguez, SKILLO – Snow in June (feat. Cosmo Klein)
4. Alok – Wherever You Go (feat. John Martin)
5. Tiesto, Ava Max – The Motto

__

Business Contact:
[email protected]

__
Music by Epidemicsounds.com

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

Grab some weights, grab your male partner & let’s build this sexy upper body! Don't worry if you don't have weights, alternative listed below ♥︎ / Werbung

I used 2x 3.5kg / 7.7 lbs dumbbells.
Those are rather light weights. The workout only gets heavy because we train for 10min = 600 seconds non stop :)))

Your home-made weight:
1. Take a empty, big bottles
2. Search for dense + heavy food in your kitchen. For example rice.
3. Fill up the bottles with rice & make sure close them (lol).

Weights help us to increase the intensity of a workout & build stronger muscles! This is super helpful in your daily life:
▸ strong back = bye bye back pain
▸ strong arms = carry your groceries or lift a heavy suitcase without any help
▸ strong chest = if life throws you to the ground… get up with a pretty push up haha

_

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

Depending on your fitness level, height and weight you will burn between 60-110 kcal.

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.

__

➞ 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. Diplo, Miguel – Don’t forget my Love
2. Megan Thee Stallion, Dua Lipa - Sweetest Pie
3. Sorana, David Guetta - redruM (Robin Schulz Remix)
4. Omah Lay, Justin Bieber - Attention

__

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.

yaaaaay - our first workout WITH WEIGHTS! If you don't have any weights home - don't worry! I got you ♥︎ / Werbung

I use a 10kg / 22 lbs dumbbell. Choose a weight that feels good for you!
Weights help us to increase the intensity of a workout, build rounder muscles (booty alarm) and make us stronger!

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

This workout is structured like this:
- a Booty Activation, without equipment
- 6 Supersets, including 1-2 weighted exercise(s) and a bodyweight burner
- a Burnout with 6min of Glute Bridges, to make those butt cheeks buuuuurn

Things to keep in mind:
▸ bodyweight focusses on your HEELS, don't shift your bodyweight onto your toes
▸ your BACK stays STRAIGHT. Don't round it!
▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards
▸ squeeze your BOOTY as hard as possible and hold the tension as long as possible, if you have troubles with only growing your thighs.

The routine includes breaks! Yes, that's correct. BREAKS! :D
The video is in full length which means you can just follow whatever I’m doing.

__

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

__

Business Contact:
[email protected]

__
Music by Epidemicsounds.com

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

This little piece of equipment is no joke ♥︎ if it can make our booty sexy, it can also do its magic for our upper body! / Werbung

I am super duper extra excited about this routine… because we have never done something like this before!!
▸ INSANE for muscle activation. You will feel all the different parts of your upper body working!
▸ You can decrease intensity by dropping the Booty Band and doing it with an imaginary one :D
▸ You can increase intensity by using a stronger Booty Band or 2 at once.
▸ Nice to combine with gym sessions! Do it as an activation in the beginning of your weight session. Makes such a difference once you grab heavy weights.
▸ This workout is also HIGHLY suitable for men! Ask your partner, brother or dad to join. They might laugh in the beginning… but they will quit laughing soon :D

🚨 NO BAND? Grab some water bottles. Will train the muscles differently, but still super efficient!! It's gonna burn for sure.

🥰 And don't worry: a band or water bottles won't give you bulky and huge muscles. Rather some toned and defined ones.

_

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/

➞ 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.

▸ 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. A7S – Nirvana
2. DHALI - Insane
3. Bluckther - Your Body
4. Drew Sycamore – Jungle

__
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.

yayyyy we hit 4M on YouTube! This deserves a special video ♥︎♥︎♥︎ / Werbung

another DANCE WORKOUT to oldies music (PS: my parents were again secretly grooving when I chose "their kind of" music). I wanted to call this the "90s Workout" until I noticed that "We Are Family" by Sister Sledge is not from the 90s lol.
Fun to see how I'm not even shy anymore doing (silly) dances in front of the camera. I improved in comparison to my first dance workout haha!

I do think this one has a litttleeee more advanced dance moves, in comparison to my older Dance Cardio Workout. But you'll get the hang out of it after doing it once - I'm sure!! :)

__

▸ 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/

__

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

1. Cher - Strong Enough 0:00 - 3:30
2. Snow - Informer 3:31 - 6:34
3. Sister Sledge - We are Family 6:35 - 10:14
4. Cher - Believe 10:15 - 13:56

__

➞ 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.

our first BEGINNER Leg Workout, no talking .. WITH breaks! ♥︎ / Werbung

This routine works our booty, inner thighs, outer thighs & hamstrings. 30s of training, 10s of rest (or having a look what's next haha).
I would consider this to be rather LOW IMPACT as well. We only have 1.5 minutes of squats & everything else isn't hard on the knees. Lots of slow exercises on the ground, that focus on specific muscle areas ♥︎

For SQUATS:
- make sure to keep your knees behind / in one line with your toes when squatting down
- make sure you keep your weight on your heels (not so much on your toes)
- your knees should be stable, don't let them collapse inwards (rather push them out a tiny bit)
- squeeze your booty on the way up & in the standing position

for GLUTE BRIDGES:
- think of that "imaginary piece of paper" between your butt cheeks :D squeeze your cheeks soooo hard all the time, that it won't fall down on the floor, even if you sink your hips
- weight is on your heels, not on your toes

for FROG KICKS:
- if you feel pain at your hips, take a towel or a pillow to make it more comfy :)
- focus on using the strength of your booty to lift your legs. You might also feel it in your lower back, but think about your booty to have maximum engagement in this part!

__

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

▸ 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.

on your way to build a sixpack but not fully there yet? ♥︎ / Werbung

Everybody starts somewhere & my other workouts require suuuper strong ab muscles (and neck muscles haha). I feel like this routine is a bit harder than the Beginner Ab Workout, so I would say this is between Beginner & Medium Level.
Perfect to build up your strength before you jump into those killer videos on my channel!

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

▸ always THINK about your ab muscles while performing the movements. That's the best way to engage them and not use the strength of your thighs too much.
▸ if we lay down on our back, keep your lower back flat on the ground
▸ keep you body in one parallel line to the floor during the planks. No butts sticking in the air please!

__

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

__

▸ 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 Puentez - I'm Gone 0:00 - 2:49
2. Winona Oak & Robin Schulz - Oxygen (Wave Wave Remix) 2:50 - 5:45
3. Enisa - Love Cycle 5:55 - 8:23
4. Why Don't We - Fallin' 8:24 - 10:30

__

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 relaxing & deep stretch in minimal time ♥︎ / Werbung

I know, taking the time to stretch after a workout can be quite a decision :D
5min are short enough to not think & just do it!

- effective, classic exercises
- Deep stretches: 60 seconds for some poses!
- we open up our: chest, hips, shoulders, back, thighs & hamstrings

This was filmed in Stockholm, Sweden :)

__

▸ 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. Aidan Martin - Good Things Take Time
2. Slopes - Tears

__

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 almost stay lazy for this workout! :D No squats, no sweat, no standing up ♥️ / Werbung

This routine targets the inner part of the top of your legs = the INNER THIGHS.

▸ You might think they are a bit wobbly & hard to target during normal leg days. That’s normal!! It’s a small muscle that is usually secondary.
▸ With slow and concentrated exercises, we can wake up those muscles & make them more tight and toned :)
▸ You will also train them more effectively, if you continue with additional leg workouts afterwards.
▸ This also works amazing as a „finisher“ after your leg day. To make sure those inner thighs will be soooore tomorrow!

PS: I filmed this workout completely on my own! My mind was busy with „s**t I hope the focus is still correct“ & „its so windy I cannot hear the beep“ :D :D the video turned out nice though, lucky me!!
__

➞ 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/

__

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. Alle Farben - Alright (feat. KIDDO)
2. Ofenbach, Ella Henderson - Hurricane
3. Ed Sheeran - Shivers
4. Griff - One Night

__

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

Influencer gibt es wie Sand am Meer. Doch nur wenige haben so gut wie Pamela Reif verstanden, wie man aus Reichweite wirkliche Marken entwickelt. Innerhalb von 10 Jahren hat sich die mittlerweile 26-Jährige mit kostenlosem Content auf diversen digitalen Plattformen eine treue Fan-Gemeinschaft aufbaut, die für manche Inhalte, Services und physische Produkte auch zu zahlen bereit ist. Auf der Conference Stage des OMR Festivals wird Pamela im Interview über ihre Learnings in Sachen Marken- und Unternehmensaufbau sprechen.

---
OMR Festival: https://moin.omr.com/45bOuHz
OMR Daily German: http://bit.ly/OMRdaily
OMR Daily English: http://bit.ly/OMRdailyEn
OMR Podcast: http://bit.ly/OMRpodcast
OMR Jobs https://moin.omr.com/3IpLYnA

OMR Facebook https://moin.omr.com/3pIzgJW
OMR Instagram https://moin.omr.com/42Z8afR
OMR Twitter https://moin.omr.com/3Ih6Kpj
OMR LinkedIn https://moin.omr.com/3pWKDhC
OMR XING https://moin.omr.com/3pzALtN

You voted & I re-danced for us ♥︎ Here we have YOUR favorite parts of my recent Dance + HIIT videos, all combined in one 10min video / Werbung

1. 12min Happy Sweat, Runaway (U & I) - oooookaaay, that is actually from 2020 HAHA. But I always loved the last song so much, I had to give it to you as an option! Intense start with the (hopefully) most energetic Mountain Climbers you will do today.
2. Don’t Let Our Love Die - probably my favorite song workout of this year! Good mood, dancy & not too hard!
3. Boss B**tch - ohhhhh yeah. Ready to feel female gangster and super duper cool?
4. 10min Sweaty Endorphins, Move Your Body - a sweaty HIIT style ending, that is so nicely on the beat, you won’t even dare to do it slower :D

This workout is great to:
▸ only do your favorite parts all at once hohoho
▸ have a mix of HIIT and dancing
▸ burn lots of calories
▸ improve your endurance
▸ boost your mood & just be happyyyyy

__

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

▸ I burned 80kcal in those 10min (which is a loooooot).
Depending on your height, weight and fitness level this might vary between 80-160kcal.

__

➞ 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. Galantis - Runaway (U & I)
2. David Puentez - Don’t Let Our Love Die
3. Doja Cat - Boss B**ch
4. Öwnboss, Sevek – Move Your Body

__

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.

ok - quarantine is kicking in for me haha.. a DANCE WORKOUT with 80s music - this is a guarantee to get into a HAPPY MOOD and put a smile on your face :) even Dennis was smiling behind the camera! / Werbung

PS: ASK YOUR PARENTS TO JOIN! Mine were getting super excited when they finally heard "their kind of music" :D plus it's beginner friendly. No Burpees or Jump Squats involved.

Listen, cardio is definitely NOT boring in today's routine! I had the best time creating & filming this video. Felt a little shy at first, but after a couple of side steps I was definitely singing along. Thank god we remove the original sound lol.

When I did this routine 4x in a row (testing my workouts takes time) I burned the same amount of calories as I normally do during the other workouts!!!
Also nevermind the exercise names haha. The "Wood Chopper" should rather be called the "John Travolta".

__

No Equipment needed & you can follow everything I do for 30 seconds. We don't have breaks - but I'm pretty sure they are REALLY not necessary here. This is Beginner Friendly! :)

__

▸ 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. Chaka Khan - Ain't Nobody 0:00 - 3:57
2. Phil Collins - You Can't Hurry Love 3:58 - 6:36
3. a-ha - Take On Me 6:37 - 8:49
4. Madonna - Holiday 8:50 - 15:02

__

➞ 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.

on your way to build a sixpack but not fully there yet? ♥︎ / Werbung

Everybody starts somewhere & my other workouts require suuuper strong ab muscles (and neck muscles haha). I feel like this routine is a bit harder than the Beginner Ab Workout, so I would say this is between Beginner & Medium Level.
Perfect to build up your strength before you jump into those killer videos on my channel!

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

▸ always THINK about your ab muscles while performing the movements. That's the best way to engage them and not use the strength of your thighs too much.
▸ if we lay down on our back, keep your lower back flat on the ground
▸ keep you body in one parallel line to the floor during the planks. No butts sticking in the air please!

__

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

__

▸ 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 Puentez - I'm Gone 0:00 - 2:49
2. Winona Oak & Robin Schulz - Oxygen (Wave Wave Remix) 2:50 - 5:45
3. Enisa - Love Cycle 5:55 - 8:23
4. Why Don't We - Fallin' 8:24 - 10:30

__

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.

I used 1 liter bottles ♥︎ it’s a TOTAL BACK Workout - using water bottles, wine bottles, packs of rice .. or whatever you have at home! / Werbung

This was the most requested workout eveeeer! I know it’s super hard to train your back muscles at home, if you don’t have any equipment. But if we get a little creative .. we CAN make it work!

Training your back is super duper important, because everything in our body should be balanced :) people often suffer from back pain when sitting all day long, rounding the back when looking at our phone, etc. - so it’s definitely time to strengthen this part of our body & show it some love (and a beautiful burn haha).

_

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.

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/


__

▸ 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. Lennon Stella (Scoob OST) - Summer Feelings (feat. Charlie Puth) 0:00 - 2:44
2. Kelly Clarkson - I Dare You (Eden Prince Remix) 2:45 - 5:44
3. Cash Cash - Gasoline (feat. Laura White) 5:45 - 9:19
4. Shawn Wasabi - Lemons ft. kennedi 9:20 - 11:05

__

➞ 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.

Omg, I just did it 10x in a row ♥︎ I wish this song was longer, it makes me smile SO MUCH! / Werbung

This Song Workout includes a lot of happy jumping & just messing around to the beat :D I feel like a 14 year old girl on her first festival or concert haha.

Use it…
- as a warm up or 3min „mood booster“
- to 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)

__

„Don’t Let Our Love Die“ is also in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

__

➞ 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!

__

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" Thigh Workout without any standard exercises (squats, lunges, ..). We only stay on the floor! If you have bad joints or suffer from knee pain - this workout could be nice for you! ♥︎ Werbung

Don't be fooled: it looks easy, it starts easy... and suddenly the end is so hard :D :D I was FAILING! Watch closely, the book slipped down haha.

Our new piece of equipment: a BOOK.
We for sure all have that at home, right? Fans are more than welcome to use my cookbook for this haha :)
The book forces us to push our knees together, which has the nice benefit of training the INNER THIGHS. To make sure it doesn’t slip, you need to hold the tension non stop. That burrrrns! And your inner thighs will thank you for it.

__

▸ you can find FREE WORKOUT PLANS on my Instagram Channel & in my Pam App. 30min, 45min, Beginner Friendly, 60min, 45min weights & a dance plan. Updated every Sunday.

➞ 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.

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

__

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

1. Hamzaa feat. Miraa May - In Between 0:00 - 2:32
2. Bebe Rexha - Die For A Man (feat. Lil Uzi Vert) 2:33 - 5:10
3. Melonia - Sweet Child O Mine 5:11 - 7:59
4. Majid Jordan - Waves Of Blue 8:00 - 11:16
5. Alec Benjamin - The Way You Felt 11:17 - 13:47
6. Malou - Focus 13:48 - 15:46

__

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.

Celebrating our community of insane 7 MILLION!!! Put on a smile & join me for a fun cardio session 🥳 / Werbung

Thank you so much for being so motivated, fit & disciplined ♥️ It’s my biggest pleasure to train with you and be your online friend (and nightmare). I am really glad for this platform and can’t wait to bring more sweaty smiles and abs into your living rooms. ARE YOU READYYYYYY?

Say hi to Vol. 3 of our „Happy Sweat“ aka. „Happy Cardio“ Workouts!!
Inspired by my personal love for those 2 videos, I was really craving a 3rd one. They are simply my favorite type of Cardio and I do them super often each week. I am very excited to have a new one in my portfolio haha.

I FOLLOW RIVERS / CHORUS:
1. Cross Feet Jump
2. Cross Knee + Toe Touch
3. Squat
4. Cross Feet Jump
5. Repeat on the other side

__

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

▸ I burned 85kcal in those 12min.
Depending on your height, weight and fitness level this might vary between 75-130kcal.

__

▸ 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. Lykke Li – I Follow Rivers [The Magician Remix] 0:00 - 3:51
2. Burna Boy - Kilometre 3:52 - 6:13
3. GAMPER & DADONI, D.T.E. - More Than I Can Say 6:14 - 8:46
4. CamelPhat, Elderbrook - Cola 8:47 - 12:24

__

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.

Shake all negative feelings off & be happy! ♥︎ … make sure to close your curtains though :D / Werbung

Are you feeling…
- lazy?
- unmotivated?
- sad or a bit depressed?

… then join me for this Dance Workout! It might take you 1 or 2x to get a hang out of some moves. But it’s so much fun!!
Especially the last song makes me endlessly happy :) I hope you like it as well.

There are a lot of booty twerks, dancy arms, shaking it off & random silly dance moves.
So whatever you want to shake off today: do it with P-A-S-S-I-O-N!

This routine is perfect for you, if you like the:
- 15min Happy Dance
- 10min R&B Dance
- 10min Christmas Dance
- 10min Energy Boost
- 12min Happy Sweat
- 12min Happy Cardio

__

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

▸ I burned 70kcal in those 10min.
Depending on your height, weight and fitness level this might vary between 70-150kcal.

__

▸ my Pam App ♥︎ Free workout plans, recipes & tips:
➞ https://www.pam-app.de/app

▸ 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. Robin Schulz – Sugar feat. Francesco Yates
2. Robin Schulz & Dennis Lloyd – Young Right Now
3. Robin Schulz & Wes - Alane
__

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.

Let me trick you - HIIT / Cardio is easy today! No need to learn a choreo. We do standard exercises on good mood music - which is basicaaaally like a normal HIIT session, but 200% more fun ♥︎ / Werbung

Time will fly by with the amazing music. And you won’t even notice that you did lots of High Knees, Quick Feet, Jumping Jacks & Mountain Climbers :D It is definitely so much easier than a standard HIIT routine - but the exercises are the same!

▸ HIIT / Cardio moves, matched on happy music
▸ not dancy, no choreo
▸ SO FUN! It seems way easier than a normal HIIT video

This routine is perfect, if you like my:
- 10min Sweaty Endorphins
- 10min HIIT
- 12min Happy Sweat
- 12min Happy Cardio
- 10min Energy Boost
- 12min Enjoy Cardio

__

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 70-110kcal.
__

➞ 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. Lucas & Steve, DubVision - Feel my Love feat. Joe Taylor
2. Ofenbach - 4U
3. Sam Ryder - SPACE MAN (Sam Feldt Remix)
4. Alle Farben, Keanu Silva - Music Sounds Better with 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.

what a wonderful special guest! Christopher visited me in Germany, to film a routine to his new song "Leap Of Faith" / Anzeige

This Song Workout works perfectly as a Full Body Warm Up. It's very easy to follow - Christopher only needed 2 rounds of preparation to fully nail it on record! :D

He watched our Jason Derulo Workout beforehand and was mentally prepared for a hardcore killer session with Pamela... when he told me, I was like: NO PROBLEM. We're gonna film a second video! A new ab workout with this (pretty) guy is coming soooooooon :) Turning his 6pack into an 8pack.

PS: he is still sore.

__

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

__

▸ 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/
__

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.

For super strong ab lines! Includes classical gym exercises & is weight lifting inspired ♥︎ You need a weight or a heavy bottle of water & a something elevated (bench or chair) / Werbung

Bodyweight vs. Weights:
▸ I love & do both. I think the combination of both types gives the best results!
▸ You can grow stronger and bigger muscles with Weight Training. You basically handle more weight during the exercise, than you usually carry around on your body all day. That’s why your body needs to adapt and create „extra“ muscle fibers, that you usually don’t need. If you stop seeing progress with bodyweight training, you should consider getting some dumbbells.
▸ Those exercises also ask for a lot of stability (e.g. the Ab Slide), making sure we train our entire torso, waist, back & arms.
▸ However, weight exercises usually don’t burn so much for me. I like to combine them with bodyweight movements so I can really target the little muscles, exhaust them and train until they burn like fireeee.

Muscles:
We train everything from upper to lower & side abs. I also included a lot of twisting movements for the waist line, which helps to get the 11 ab lines :)

PS: YES this workout includes breaks :D
__

Equipment: 8kg dumbbell
Feel free to take something lighter or even a big bottle of water.
If 8kg start to get too easy, feel free to take heavier weights :)

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. Jason Derulo - Slidin‘ feat. Kodak Black
2. Lizzo - About Damn Time
3. HUGEL, Benjamin Ingrosso - Black & Blue
4. Nathan Dawe - 21 Reasons feat. Ella Henderson
5. Charli XCX – Used To Know Me
6. Phil The Beat – YOU
7. Ed Sheeran – 2step feat. Lil Baby
__

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.

.. quick, SUPER EFFICIENT and a real challenge! But we can do this together ♥︎ / Werbung

I know, this will be another love-hate-relation ship. But sometimes, I really feel like pushing myself to the limits, breaking a serious sweat and feeling absolutely AMAZING afterwards.
I feel like I'm burning calories for another 20min although it already said "well done" haha.

This workout:
1. is a mix out of "QUICK MOVEMENTS" and "ACTIVE BREAKS".
You will find Elbow Planks & High Planks Planks in between all the quick movements. Almost feels like a break, but don't forget to keep the core strength!
2. has NEW EXERCISES!
Ready for Starfish Jumps (aka. hardcore Jumping Jacks) or Frog Jumps?
3. is really intense but you will feel great afterwards ♥︎ trust me. The MUSIC will keep us going!

▸ Depending on your fitness level, height and weight you will burn between 80-160 kcal.
I burned about 90kcal in those 10min (which is a loooot, I'm a small human and I normally burn about 250kcal in a 1h session).

__

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.

__

▸ 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. Sam Feldt & The Him ft. Goldford - Use Your Love 0:00 - 3:25
2. S1mba - Loose (ft. KSI) [Nathan Dawe Remix] 3:26 - 5:54
3. Cymo – Run Away (feat. Harina) 5:55 - 8:50
4. HUGEL & Molow - Gimme Dat (feat. S.E.N.) 8:51 - 10:47


__

➞ 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.

COOL DOWN with some DANCE BREAKS ♥︎ let’s make the end of our session fun, no matter what we trained beforehand! / Werbung

Well... not every day can be a Dance Day, right?
Since I usually get the feedback „your dance video make me happiest!“ I figured - okay let’s combine stretching + dancing :D sounds weird, but why not?

This video includes…
- Full Body Stretching - all standing, to cool down our body after a workout session
- Dance Breaks - to make you smile
… we can do this after a Leg, Upper Body or Core Day - without making it a cardio session, but with making it a happy session :)

PS: you can also use it as a warm up :)) but shhhh

__

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

__

➞ 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!

__

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 another LIVE workout on YouTube! .. and the LONGEST one ever! / Werbung

The main focus is on Booty (2nd part of the workout is a KILLER), but we start off with an intense Ab Routine, to fire up our baby sixpack as well :) secondary muscles are thighs and overall core strength.
I talk you through the exercises & give you little tips on how to train your booty and abs more effectively. Sweating together is easier than being all alone haha!

We start with "15min Sixpack", continue with "10min Glute Activation" (grab a booty band if you have one), followed by "10min Legs + Fat Burn" aaaand we will slow down with a 5min Stretch. You can also do those videos separately on my channel!

▸ 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)
__

By the way: this is DAY 6, Week 26 of my Home Workout Plans (you can find them on my Instagram).
➞ Instagram http://www.instagram.com/pamela_rf/

__

contact: [email protected]

Music by Epidemic Sound
http://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.

a SLOW workout to activate your Booty & Abs. Everything is down on the floor.
Burns, but definitely won't make you drip sweat! ♥︎ Anzeige

This workout:
▸ has NO Squats, Lunges, Jumps, Burpees or anything similar. I promise, you won't sweat :D
▸ is Low Impact and very Knee-Friendly. Everything is down on the floor as well.

▸ starts with ABS. A couple of minutes without breaks, to really make our little sixpacks burn :)
▸ continues with BOOTY. 1 butt cheek at a time. As soon as we are done with one side, we switch over to the other one and repeat the same combination.
▸ has totally new exercises! Butterfly Hip Lifts, Figure 4 Lifts & Kickbacks for the Booty, etc. - let me know how you like them & if I should include them in future workouts as well :)

♥︎ make sure to:
THINK about the specific muscle (abs or booty) during every second of a movement & squeeze it as hard as possible. Really focus and try to make it 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.

__

▸ 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!

__

▸ 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. Nathan Dawe, Little Mix - No Time For Tears 0:00 - 3:13
2. Tones And I - Fly Away 3:14 - 6:04
2. Henri PFR, Famba feat. Chiara Castelli - No One Knows 6:05 - 8:27
4. David Guetta & SIA - Let's Love (Robin Schulz Remix) 8:28 - 10:28

__

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.

lay down on the floor & set your booty on fire ♥︎ low-impact, no squats, no lunges or jumps - but very efficient! / Werbung

Can I fill 10min with ONLY Glute Bridges? HELL YES.
We isolate the butt muscles & train them without using a lot of thigh strength. This way we can grow our booty, not the legs :)

You will like this workout, if you...
- like glute bridges :D we do them in ALL kinds of variations today!
- want to grow your bubble butt
- need a routine to ACTIVATE your glutes in the beginning of your leg day. This makes sure you use them properly during all the exercises following afterwards (squats, ..)
- want to END your leg day with a BANG and totally kill your booty :D
- have bad joints or knee pain
- don't feel like jumping or sweating. Everything is down on the floor :)

__

Equipment:

▸ I am using a 10kg / 22 lbs dumbbell. Please choose a weight that feels good for you.
Weights help us to increase the intensity of a workout, build rounder muscles (booty alarm) and make us stronger!

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

▸ I also added a resistance band. This 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 :)

__

▸ 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, tips & recipes:
http://onelink.to/wrtgdd

__

Business Contact:
[email protected]

__
Music by Epidemicsounds.com

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

Sweat, tone your abs, improve your cardio, burn calories & feel amazing (afterwards) ♥︎ all in 8 minutes? Well yes, it's a perfect start! / Werbung

I know, this will be another love-hate-relation ship. It's on a similar level as the Jason Derulo Workout, but without a Jason... why should we still do it?

▸ you need to step out of your comfort zone to get stronger!
▸ if it doesn't challenge you, it won't change you
▸ it's only 8 minutes
▸ the music is amazing!
▸ you will feel like an absolute goddess afterwards :D

__

Depending on your fitness level, height and weight you will burn between 60-110 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.

__

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

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

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

__

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

1. Steff da Campo x Chico Rose - 5 On It (71 Digits Remix) 0:00 - 2:30
2. offrami feat. Mougleta - Drunk Calling 2:31 - 5:02
3. Nathan Dawe x Anne-Marie x MoStack - Way Too Long 5:03 - 6:40
4. Fred Again.. x The Blessed Madonna – Marea (We’ve Lost Dancing) 6:41 - 8:35


__

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.

an absolute MOOD BOOSTER ♥︎ Feeling lazy? Unmotivated? A bit sad? Or just looking for a FUN Cardio session? / Werbung

Welcome to the ENERGY BOOST workout. First song, second move & I am already smiling from ear to ear :))) I would say the style is a mix between:
- 12min Happy Sweat
- 15min Happy Dance
- 15min Boxing Cardio

The music is super cool & it's definitely an intense and sweaty Dance Cardio Routine - but for some reason I have more energy afterwards than before :D Plus, you don't notice that you did a hundred squats during those 10min. I know - sneaky.

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 like it!
__

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

▸ I burned 70kcal in those 10min.
Depending on your height, weight and fitness level this might vary between 70-150kcal.

__

▸ my Pam App ♥︎ Free workout plans, recipes & tips:
➞ https://www.pam-app.de/app

▸ 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. farfetch'd - Afterlife (feat. Mougleta)
2. R3HAB & Jonas Blue – Sad Boy (feat. Ava Max & Kylie Cantrall)
3. Jason Derulo - Acapulco
4. Christopher - If It Weren't For 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.

5 pretty boys to make our workout life more fun ♥︎ and once you survive the workout - it’s time to DANCE! / Anzeige

Young, cute & very very nice: The Elevator Boys. They got famous on TikTok for posting handsome videos in elevators and now managed to shift their success to lots of other branches :) I got to know them at an event and was super surprised about how intelligent, kind & fun they are! Plus they are sporty… and we all know what this means #woopwoop

▸ Song 1 with Jacob & Bene: WARM UP / Legs, Abs, Cardio
▸ Song 2 with Tim & Julien: INTENSE / Abs, Cardio
▸ Song 3 with Jacob & Luis: MEDIUM / Arms, Cardio
▸ Song 4 with all boys: DANCE / shake your hips and slap that imaginary booty :D the moves are inspired by TikTok dances

PS: There are many TikToks of us together on their channels! In case you are now in the "let's stalk the Elevator Boy" mood :D

__

➞ 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. Timmy Trumpet - Just in Case
2. Mausio & Roxen - Ghost
3. Alle Farben ft. Pollyanna - Let It Rain Down
4. Jason Derulo, Robinson ft. Rema - Ayo Girl (Fayahh Beat)

__

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.

Allow your thoughts to wander & don’t even notice that you’re working out ♥︎ this experience was magical! / Werbung

Let me introduce you to the new "Slow Down" format on my channel: Slow workouts with classical music.
▸ Pilates Inspired
▸ Stretching
▸ Relaxing
▸ Yoga & more.
… Nothing hardcore sweaty, only calm strength!

I already pre-filmed all the slow workouts for this year on the Maldives. You can watch the process on Instagram :)

And to kickstart this new format, we have Matteo Myderwyk from the Netherlands as a wonderful guest. I hope you enjoy his beautiful piano concert ♥︎

I also created a new Playlist for those „Relaxing Songs“. It’s also great to listen to while studying, chilling or simply if you want to have a calm moment for yourself. https://wmg.click/PamelaRelaxing

__

▸ 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 - Aria
2. Matteo Myderwyk - Remembrance
3. Matteo Myderwyk - Longing

__

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

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

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

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


__
unterstützt durch Warner Music Germany

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

Willing to make your booty buuuurn & look really pumped? No squats, lunges or jumps needed, we will only stay on the floor! ♥︎/ Werbung

This workout is suitable…
- as the LAST WORKOUT of your leg day. Burn out those glutes and make sure it was a workout to remember haha.
- as a BOOTY ACTIVATION. This helps if you tend to feel your thighs more than your booty during leg day.
- if you like the 12min Grow Your Booty, 10min Booty Pump & 10min Bubble Butt workouts.
- if you have bad joints or knee pain
- if want to grow your bubble butt & therefore need to put a bigger focus on it

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 you hold the imaginary piece of paper between the butt cheeks on your way down, etc. It makes a huge difference!

__

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.

__

▸ 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. B-Case, Robin Schulz, Baby E – Can’t Buy Love
2. Kronan - Gatluak
3. Anne-Marie – Kiss My (Uh Oh)
4. Rudimental - Straight From The Heart (feat. Nørskov)
__

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.

Burn lots of calories & tone your muscles with a BASIC HIIT workout. This might get you to your limits but… the music is amazing! ♥︎ / Werbung

Woooop woooop, I already know our previous 10min HIIT by heart (including the songs). So I was desperate for a new version :D

This workout is:
1. HIGHLY EFFECTIVE
Super intense full body movements, training almost every muscle in your body. Paired with a high heart rate non stop = burning calories, burning fat, increase your metabolism, tone your muscles
2. 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 „HARD MOVEMENTS" and "ACTIVE BREAKS".
You will find Planks in between all the High Knees and Jumps. Almost feels like a break, but don't forget to keep the core strength!
3. HIGH ENERGY.
For some reason it doesn't drag me down - but rather gives me MORE energy!

As usual: NO LUNGES.

__

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.

__

▸ 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.

__

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

1. David Guetta x MistaJam x John Newman - If You Really Love Me
2. David Puentez & TEN TONNE SKELETON - Outta Love
3. Yves V & HUGEL - Finally
4. Sonny Fodera & KOLIDESCOPES – Nah (feat. Sinead Harnett)
__

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

Cardio won't be boring today! ♥︎ such a fun calorie killer! / Werbung

I know you guys have a love-hate relation ship with my HIIT workouts. But I promise - this one is DIFFERENT :D Of course, it's high intensity. But it's sooo much fun at the same time, I don't notice that it's exhausting until the end. I tried to take the mood of "Hey Mama" of the Happy Dance Workout & extend it to an entire video. Hope you like it!!

by the way: NO JUMP SQUATS, NO HIGH KNEES, NO BURPEES
__

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

▸ I burned about 80kcal in those 12min (which is a lot for me, I'm a tiny human and I normally burn about 250kcal in a 1h session).

__

▸ 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. S1MBA feat. DTG (Joel Corry Remix) - Rover 0:00 - 3:05
2. Yves V x Bhaskar (feat. Twan Ray) - Halfway 3:06 - 5:45
3. PARX feat. Nonô - Feel Right Now 5:55 - 8:13
4. Galantis - Runaway (U & I) 8:14 - 12:08

__

➞ 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 Full Body Routine with lots of Boxing movements ♥︎ Werbung

This one is pretty HIGH ENERGY, so don't worry if you're out of breath afterwards!

I love this Song Workout as a:
- warm up
- mood booster (I'm definitely smiling during and afterwards)
- finisher in the end of a session (let's burn those extra calories)

Punch away those hateeerrrs haha (and keep your abs tight). xx

__

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

__

▸ 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.

__

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.

ask your boyfriend, dad, male friend or brother to join!! This is (obviously) super suitable for men as well! ♥︎ / Werbung

Let's welcome back our special guest @Joel Corry from the UK... and his amazing music!
If we look closely we can see him struggling :D I made this muscular, super fit, strong hulk STRUGGLEEEEEE haha!!
I admit, holding those muscles up during the last couple of exercises must be harder than holding up spaghetti arms.

When he sent me the mix of his music, I felt like it's so motivating and quick.. I HAD TO create an advanced and challenging workout!
This routine combines advanced core exercises with upper body movements. So we train arms, shoulders, chest & our entire core ♥︎

▸ I burned 75kcal in those 10min.
Depending on your height, weight & fitness level, the burned calories may vary between 65 - 110kcal!
_

The video is in full length which means you can just follow whatever we are 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/

__

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

1. Joel Corry ft. MNEK - Head & Heart 0:00 - 3:07
2. Joel Corry - Lonely 3:08 - 5:18
3. Stormzy feat. Ed Sheeran & Burna Boy - Own It (Joel Corry Remix) 5:18 - 8:09
4. Joel Corry - Sorry 8:10 - 11:21

__
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.

you don't need to be crazy flexible for this routine! This is "Medium Level" ♥︎ / Werbung

Are you feeling stiff and tense? Or have sore muscles from working out?
This video works perfectly as a cool down after ANY kind of workout, before bed or after waking up! ♥︎

On a positive note: I got soooo much better at stretching regularly since I have a couple of "short" videos on my channel! 15min or 30min was always a big commitment - but I can convince myself to add 10min as a Cooldown after a workout super easily :)

In this video, we stretch our entire body. Thighs, hip flexors, hamstrings, the sides of our body, spine, shoulders, back & chest. There is a little bit of everything.

PS: I also have more Stretching Routines on my channel!
- 10min Stretch for Legs
- 15min Daily Stretch (with talking)
- 30min Stretching (with talking)
- 5min Daily Daily Stretch

__

▸ 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/

__

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

1. Mausio – You And Me (feat. Malou) 0:00 - 2:28
2. Maisie Peters - Maybe Don't (feat. JP Saxe) 2:29 - 5:22
3. Tayla Parx - Residue 5:23 - 7:40
4. Cheat Codes x Bryce Vine - Stay 7:41 - 11:12

__

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.

Train your chest & get firm boobies ♥︎ / Werbung

I asked you how to call this workout on Instagram, my favorite suggestions were:
- Make your Boobies great again (hahaha)
- Chest at it's best
- Boob Job, the Pam Way
- B(r)east Mode: ON

This workout is also HIGHLY suitable for men! Ask your partner, brother or dad to join. "Chest Day" is a men's favorite day in the gym, right? (I remember that from my ex boyfriend haha)

Get ready for a mix out of Chest Press exercises with weights, Push Up Variations (easy alternative shown) and a Bodyweight Burner in the end. Make sure to SQUEEZE IT hard for the last couple of minutes. Mind-muscle connection has to be on point!

▸ I used 3.5kg, which felt totally fine - except for the last push ups haha. I think I could have went for 5kg as well
▸ Homemade weight: biiiiig water bottles
▸ Heavier homemade weight: fill up bottles with sand or WET sand. That's as heavy as you can make them.

_

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/

➞ 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.

▸ 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. Jason Derulo - Lifestyle (feat. Adam Levine) 0:00 - 2:27
2. Tones and I - Fly Away (Jonas Blue Remix) 2:28 - 5:35
3. HUGEL x Dawty Music - Come Get Me (feat. Preston Harris) 5:36 - 8:27
4. Sam Feldt - Stronger (feat. Kesha) 8:28 - 10:43

__
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 workout kills calories, but it won't kill YOU! ♥︎ / Anzeige

Yes, that's right. I created a routine that won't make you gasping for air, calling me bad names & question your life haha.
This routine includes pretty basic movements and always switches between "getting your heart rate up" and static holds as an "active rest".

I hope you enjoy this one (and the view in Ibiza)!! ♥︎

▸ calories burned are between 70-110kcal, depending on your weight, height & fitness level! I'm a short and tiny person & I burned 70kcal :)

__

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.

an intense Sixpack Routine, that's friendly for your back & neck ♥︎ if you usually suffer from neck pain or have problems with your lower back: this one might work better for you! ♥︎ / Anzeige

Creating this routine was kind of tricky.. but I put a big focus on those 2 issues:
1. (expect for that 1 Ab Hold) this entire routine is super friendly for your LOWER BACK. It should definitely be way easier to keep it neutral & flat on the ground for the entire 10min - especially if you compare it to my other routines.
2. Of cooouuuurse it still involves some movement for your neck, but I feel like I mixed the exercises well enough to not give you a sixpack for your neck muscles haha :D

Tell me how you like it! Hope I was able to help some of you ♥︎

__

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 :)

▸ 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.

TIP: fill up your bottles as FULL AS POSSIBLE. If there’s air in the bottle, the water will move from side to side - which is a little annoying. / Werbung

I know, training Booty & Abs is our favorite. But don’t neglect your arms! Toned arms, that fit to the rest of your beautiful body. Strong arms, that have enough strength to hold you during a Plank Workouts (haha!).
No huge, masculine biceps - but also no flabby bingo wings. This workout will NOT make your arm muscles grow big + bulky. It will just make them more defined :) This is a super fun routine, which seems easy at first .. but it will make your arms BURN, I promise.

Aaaand I also love the music in this video. Feeling the burn is definitely easier when we can sing along!

_

▸ 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. Shed a Light - Robin Schulz feat. David Guetta, Cheat Codes 0:00-03:05
2. Sugar - Robin Schulz feat. Francesco Yates 03:06-06:33
3. Sun Goes Down - Robin Schulz feat. Jasmine Thompson 06:34-08:12
4. All This Love - Robin Schulz feat. Harloe 08:13-11:12

__

➞ 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.

LIVE WORKOUT - 30min of Abs & Upper Body (Arms, Shoulders, Back + Chest) / Werbung

Starting with a 12min Ab Workout, continued by 10min of Upper Body & finishing with the 10min Muffin Top Session. No Squats and no booty kicks - so ask your boyfriend, husband, brother or father to join! It's 100% suitable for men :)
You can also find those workouts separately on my Channel, if you prefer the "non talking" Version.

This Live Session involves talking, tips to make the exercises extra effective and my brother Dennis as a motivator behind the camera. I'm also stuck at home, so we are going to be in our living room again :)

No Equipment necessary and not much space needed! If you don't have a yoga mat, grab a soft towel!  

__

This is DAY 2, Week 3 of my free Home Workout Schedules (you can find them on my Instagram "pamela_rf").

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

__

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

__

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

__

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.

Just watch how your body calms down & lets go of physical and mental tension ♥︎ For mind, body & soul. We start with a Full Body Yoga Stretch & end with 3min of Deep Breathing / Werbung

Even if you are not used to sitting still and „just“ breathe for 3min - try to let it happen!
You will go through phases like „this is boring“, „should I just skip it“, „my back hurts“ or even „this is a waste of my time“ - but trust me, it isn’t. It takes a moment to get used to it. But deep breathing is such a helpful tool to let go of stress and give your body a sign that it’s time to think and exist in a relaxed way! Plus, it reminds us to breathe deeply and use the entire capacity of our lungs. More oxygen, better focus, better health!

This video is perfect to do:
▸ IN THE MORNING. Take those minutes to connect with yourself before you jump into a stressful schedule. Even if your workout is later that day, you can do this video on its own.
▸ BEFORE BED. Say bye-bye to any tension from sitting or standing all day. Plus, the deep breathing will let go of stress-related mental tension as well.
▸ AFTER A WORKOUT. End your session in a calm way & help your body slow down from the big adrenaline and endorphin rush.

__

▸ 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 - Legacy
2. Matteo Myderwyk - Long lost friend
3. Maxence Cyrin - Comète
4. Jacob Mühlrad - Karin´s Waltz (Solo Piano Version)

__

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

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

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

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


__
unterstützt durch Warner Music Germany

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

Pamela is known as the most famous German Social Media Influencer with 2.7 million followers on Instagram and interest in sports, fashion, and beauty. Christoph Kastenholz is Founding Partner of Pulse Advertising, the globally leading Influencer Marketing agency working with over 5,000 social media influencers around the globe.

Looking back at Pamela’s career, it all began four years ago when she started posting photos of herself on social media platforms without having a particular goal or strategy in mind. Pamela simply shared her hobbies and interests, being mainly fitness, beauty, and fashion, with her followers and quickly grew her international following reaching more than 2,7 million people today. Although she loves to post on Instagram and engages with her followers on a personal level she wants to be more than just an „Instagram girl“. Pamela is a 20-year old social media influencer but also a dedicated entrepreneur, who successfully launched her app, her personal fitness program, and a shoe collection. Next month her first book will follow. Above all, Pamela is an inspiration for young women who achieves her goals being passionate and hard-working.


Christoph Kastenholz is Founding Partner of Pulse Advertising, the globally leading Influencer Marketing agency with offices in Hamburg, Germany and New York, USA. Growing rapidly from inception in 2014 to a team of 50, Pulse Advertising has become market leader in its industry.
After studying at top universities in Germany, France and Spain, Chris worked in M&A Investment Banking at GP Bullhound in London. His experiences working with businesses sparked his interest in entrepreneurship, and Chris left London to start a fashion label in Germany with his partner Lara. While promoting his fashion label, Chris found many shortcomings in the traditional advertising methods. He realized the highest ROI in advertising was through the widely untapped influencer marketing field, and decided to pursue this opportunity.
This led to the establishment of Pulse Advertising, and in just over two years Chris and Lara have grown Pulse into the global player it is today.

This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at http://ted.com/tedx

woop woop - our first Upper Body workout WITH WEIGHTS! Don't worry if you don't have any weights home, alternative listed below ♥︎ / Werbung

I used 2x 5kg / 11 lbs dumbbells.
This was quite heavy, so choose a weight that feels good for you!
Weights help us to increase the intensity of a workout, build rounder muscles and make us stronger! Building a strong back can help a lot in your daily life (bye bye back pain) & even during movements like squats.
I especially recommend training you upper body if you are sitting a lot at your desk or laptop.

Your home-made weight:
1. Take a empty, big bottles
2. Search for dense + heavy food in your kitchen. For example rice.
3. Fill up the bottles with rice & make sure close them (lol).

This workout is structured like this:
- 1min Warm Up
- 2x 3 Supersets, including 2 weighted exercises and a bodyweight burner
- Bodyweight Burnout

Things to keep in mind:
▸ don't SWING your weight, move it slow and controlled
▸ your BACK stays straight. Don't round it! Especially for the Bent Over Rows

The routine includes breaks! Yes. BREAKS! :D
The video is in full length which means you can just follow whatever I’m doing.

__

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

__

Business Contact:
[email protected]

__
Music by Epidemicsounds.com

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

Let's train our Booty.. not our thighs / Werbung ♥︎

We do a killer combination out of the new „12min Grow Your Booty Workout“ and the „15min Knee Friendly Booty Workout“ ♥︎ no squats, lunges or jumps included. 

This routine not super exhausting (you won't be dripping sweat), but it buuuuurns like hell in the glutes! Lots of isolation exercises.

I talk you through all the exercises, give you tips on how I do the exercises, explain what's important to me when training booty. Let’s release those workout endorphins! 

__

Equipment: Booty Band, if you have one. You can also do it without tho :) 

No noise (no jumps or anything)
One Rest included (woop woop) 

_

▸  This is DAY 6 WEEK 8 of my workout schedules :) you can find them in my Instagram highlights 
 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

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 train your legs and booty & burn body fat at the same time? I got you ♥︎ / Werbung

This routine combines STRENGTH exercises for thighs, hamstrings & booty with some CARDIO / HIIT movements like Jumping Jacks, High Knees and Mountain Climbers.

I reallyyyy hope you like this combo! I think it's perfect for an intense Leg Day or a Fat Burner Day. It's not too hard (it didn't kill me, it won't kill you haha) but it's still a burner. The music is very motivating as well!

I was also sweating quite a bit - but that might be due to the Ibiza sunrise heat :D we filmed at 7am again, to make sure nobody would disturb us. I didn't track calories since I forgot the charger of my watch lol - but I'll add it in the description once I did ♥︎

__

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.

__

▸ 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. Nathan Dawe – Lighter (feat.KSI) 0:00 - 3:00
2. Sleepwalkrs & HUGEL - Magnify (feat. LPW) 3:01 - 5:22
3. Tinie - Whoppa (feat. Sofia Reyes and Farina) 5:23 - 8:56
4. Clean Bandit, Mabel – Tick Tock (feat.24kGoldn) 8:57 - 11:11

__

➞ 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.

Squeeze those Boobs & make them tight ♥︎ pluuuus some Back exercises, for a straight and confident posture / Werbung

Is it time for a „Boob Job - the Pam Way“ once again? :D
YES, and this time without equipment.

This workout…
▸ trains your chest. You will not lose boob size because of this, it will rather make your chest more firm and strong :)
▸ trains your upper + lower back. Very beneficial for a good posture and to balance out all the Ab Workouts that we do.
▸ is highly suitable for men!
▸ works best if you have a good mind-muscle connection. Squeezeee those chest & back muscles and think about pushing heavy (imaginary) weights.

PS: how do you like my Pam x Puma collection? :))))
_

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/

➞ 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.

▸ 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. Moonbootica  - Frustrated with Philip Strand
2. A-Wall - Loverboy
3. Polina – Faena
4. HUGEL – Back to Life

__
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.

Make your (future) sixpack burn like fire! ♥︎ this workout is on the floor & even suitable for Advanced Level if you skip the breaks and lower your legs all the way to the floor (Leg Lifts, Jack Knife, etc.) ♥︎ enjooooy / Werbung

▸ SET 1: LOWER ABS - make sure your lower back stays flat on the floor. Only lower your legs to a point that is possible for you without letting your lower back lift off the mat :)
▸ SET 2: SIDE ABS - doing all kinds of twists for more visible Ab Lines :)
▸ SET 3: UPPER ABS - seeing your packs at the top will be the quickest visible result! We have less fat there so this is mostly the first difference we get. Looks beautiful with crop tops and high waisted jeans
▸ SET 4: SITTING - to switch it up and give your lower back a break
▸ SET 5: CORE STRENGTH - lots of (easier) plank variations! Core strength is super healthy to protect your organs, prevent back pain and stabilize the spine. Never skipping this one :)

GIVE IT A TRY ♥︎ and take more breaks if you need to! That’s totally fine :)

__


➞ 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. Rudimental - These Days (feat. Jess Glynne, Macklemore & Dan Caplen)
2. Maggie Lindemann - Pretty Girl
3. Clean Bandit – Rather Be (Feat. Jess Glynne)
4. Skrillex, Justin Bieber & Diplo - Where Are Ü Now
5. Kehlani - Nights Like This (feat. Ty Dolla $ign)

__

➞ 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.

A NEW Full Body Routine - Beginner Friendly ♥︎


We train abs, booty, arms, back & core strength in this new routine. Everything is down on the mat - nothing in a standing position / no squats or jumps either. It’s very knee friendly & neighbor friendly as well! 

I tested this with Dennis and he approves - it's manageable 😀

I will talk you through all the exercises, give you tips on how I do the exercises & what's important. 
Those 15min will be fun - you got this! No excuses guys!

__

No Equipment needed. No rests (but you are more than welcome to take one, if it’s getting too hard). No noise (no jumps or anything). Everything is going to be down on the mat :) 

_

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

__

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.

Abonnier doch gern' rein wenn dir das Video gefallen hat :)

Wir haben auf @AliciaJoe reagiert.
Zum Originalvideo: https://youtu.be/dqdoYc_Mn78


Meine SM Accounts
- Instagram -
https://www.instagram.com/timjacken/
- Twitter -
https://twitter.com/TimJacken
- Twitch -
https://www.twitch.tv/timjacken
- TikTok -
TimJacken

Tired of basic crunches? Let’s switch it up ♥︎ grab a bottle and work your way to a sixpack! / Werbung

Bottle / Weight:
1. You can use anything between 0.5 - 4kg.
2. I wouldn’t say that „the heavier, the better“! You also need to hold the weight with your arms, not your abs - remember :D

EXERCISES:
▸ The bottle / weight adds EXTRA RESISTANCE, forcing our muscles to grow stronger. It’s always good to switch it up, to keep seeing results!
▸ Lots of NEW exercises. Hope you enjoy them :)
▸ I will tell you right away: There are SIDE PLANKS :D only very short in the end though - not too bad! Just think about your toned waist & time flies by :)
▸ STANDARD exercises made harder by adding the bottle. Jack Knifes, Sit Ups, …

TECHNIQUE:
▸ Ab Holds: 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!
▸ Neck: Don’t crunch with your neck, lift your body with the strength of your tummy! :D this also reduces neck pain.
▸ Side Planks: If those ones are too hard, perform a Half Side Plank instead. Knees are on the floor, feet are on the floor, hip is lifted :)

__

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

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

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

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

__

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

1. Dubdogz, JØRD - Ain't No Sunshine (feat. Jasmine Pace)
2. Milk & Sugar - Let The Sun Shine
3. Joel Corry x Jax Jones - OUT OUT (feat. Charli XCX & Saweetie)
4. Offrami - Resist Your Love (feat. Mougleta)


__

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.

Are you ready to get in a ... HAPPY MOOD? ♥︎
I'm really not a dancer, but this song makes me do a Side Step real quick :D / Werbung

This Song Workout is great as a general WARM UP for the entire body :) we have leg movement, get our hips a little more loose, shake out our arms and increase our heart rate. This could even count as cardio, if you repeat it several times!

__

A "Song Workout" fits to a specific song and is similar to a small "choreography". This means we are not doing 30s per exercise - we are doing a new movement as soon as the beat of the song changes.

1. You can find the names of the exercises at the top right.
2. You will need to PAY MORE ATTENTION. There are no beeps that will tell you that we start with a new movement. Either watch the video 1x before joining me or keep your eyes on the screen!
3. Just have FUN. In those 3 minutes it's all about getting into the mood to do a proper workout and enjoy some nice music.
4. A quick song workout is always a good idea :) you can do it in the morning to kickstart your day, as a warmup before a more intense workout or on its own for a quick sweat.

__

▸ Song: "Lonely" by Joel Corry

You can always find ALL SONGS in my workout playlist: http://wmg.click/GetActive
Check it out and tell me which song I should use next time!
I update it weekly & it's available on Spotify, Apple Music, etc.

__

➞ 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.

let me introduce my Special Guest: David Puentez with his amazing song "LaLaLife"... / Werbung
We already know this song one from our 15min Thigh Workout, remember? ♥︎

This video was super spontaneous, I created the routine at midnight in my hotel room & we met and filmed it the next morning. It was sooooo much fun and I'm very happy he agreed on joining our dance-like fitness moves haha. Probably not a men's comfort zone :D :D

PS: not as hard as the Jason Workout. Although David Puentez couldn't walk properly anymore because his thighs were so sore lol.

Let us know how you like it!

__

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

__

▸ 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/
__

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 routine with lots of new exercises / Werbung ♥︎

We train upper abs, lower abs & side abs! That’s why we need 15min - we gotta do the whole thing :) I talk you through all the exercises, give you tips on how I do the exercises, what's important & how I train my abs efficiently - those 15min are flying by, you got this.

No excuses guys, grab a towel or yoga mat and join me for this quick & intense session. Can’t wait to make those abs burrrrrn!

__

No Equipment needed. No rests (sorry to disappoint you right away). No noise (no jumps or anything). Everything is going to be down on the mat :)

_

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

__

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 WORKOUT - Let's kill a 30min Abs + Booty Session together! / Werbung

Starting with my "2in1 Workout" and finishing with the "10min Ab Workout". No Squats and no jumps included - but don't worry, that doesn't mean this session is less intense!
You can also find those workouts separately on my Channel, if you prefer the "non talking" Version haha. By the way: this is DAY 6, Week 2 of my free Home Workout Schedules (you can find them on my Instagram).

This Live Session involves talking, tips to make the exercises extra effective and my brother Dennis as a motivator behind the camera. I'm also stuck at home, so we are going to be in our living room again :)

__

No Equipment necessary and not much space needed! If you don't have a yoga mat, grab a soft towel! 

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

__

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

__

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

__

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 DANCE (and get really, really sweaty)? This happy dance workout is such a calorie killer! ♥︎ / Werbung

This version is full of hits that were popular in the 2010s. From "Shape Of You" by Ed Sheeran, to "Try Me" by Jason Derulo and J-Lo .. all songs put a big smile on my face! Judging from the dance moves, I feel like we have a mixture between the 80s Dance Video & the Sexy Dance Workout!
Aaaand: don't underestimate the last song! I let my Instagram Community chose which song + mood they want to have. And the majority wanted to have "INTENSE" :D .. so this is the part you'll get super sweaty. But the moves are not complicated - don't be scared.

Apart form the guaranteed GOOD MOOD & I can also guarantee a serious number of burned CALORIES here. My heart rate went up to 170 bpm, which I normally reach with tons of Burpees or Jump Squats :D

▸ I again burned 120kcal in those 15min (which is a lot for me, I'm a tiny human and I normally burn about 250kcal in a 1h session).

__

▸ 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. Jason Derulo ft. Jennifer Lopez, Matoma - Try Me 0:00 - 3:21
2. Ed Sheeran - Shape Of You 3:22 - 7:11
3. Clean Bandit ft. Jess Glynne - Rather Be 7:12 - 10:55
4. David Guetta ft. Nicki Minaj, Bebe Rexha, Afrojack - Hey Mama 10:56 - 14:08

__

➞ 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.

something DIFFERENT and new! Hope you enjoy this slow Sixpack routine, with a little bit of stretching ♥︎ / Werbung

I had a hard time developing this workout :D
I wanted to have a killer BURN in my abs, without any fast movements and without being too intense. I wanted to have a calm workout, that is nice for a "slow" day, before bed or to wake up the body. OR on super hot summer days (hi August, you feel like a sauna).

The first couple of minutes are very sixpack-focused, afterwards we work on overall core strength and in the end we calm down with stretching ♥︎

PS: 36°C while we were filming. I was sweating soooo much haha.
▸ I burned 50kcal in those 10min. If you are taller or heavier than me (I'm 163cm), you will for sure burn more calories!
__

▸ 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/

__

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 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. Lianne La Havas - Please Don't Make Me Cry 0:00 - 3:54
2. Joel Corry feat. MNEK - Head & Heart (Acoustic) 3:55 - 7:20
3. Griff - Say It Again 7:21 - 10:57

__

➞ 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.