Channel Title: Pamela Reif Channel Description: Super happy to be your online training buddy! ♡ free fitness videos in real time ♡ free workout schedules every 2nd Sunday on my Instagram (pamela_rf). Different versions: Lose Weight, 30min per day, etc. ♡ 12 different workout plans in my Pam App: https://www.pam-app.de/app ♡ have a look at the YouTube Playlists to filter the workouts depending on your level! all links / Impressum: www.pamelareif.com <video> 12 MIN CREATIVE BOOTY - magic Glute Activation I knee friendly, no fire hydrants, no squats Description: One leg front, 3 pulses 3 long, one leg up, other leg to the front... it's like a little dance to shock your glutes in a new way! Use this workout to START or END any Leg Day. It’s packed with creative moves — perfect for all levels, depending on your booty band ♥︎ / Werbung People always ask me „how do you have a big booty, but no big thighs?“ - parts of it is genetics but(t) I’m also very specific about my Leg Days :D It’s like science! Even if I perform compound exercises (Squats, Deadlifts, ..) I make sure to mainly focus on my booty, not my thighs. My Strategies: ▸ Activation: This is a must (e.g. with a video like this). No matter if I train at home, with bodyweight or in the gym. The best way to make everything you do afterwards target the butt. ▸ Mind-Muscle Connection: Your brain is very powerful. You are stuck with me for 12min anyways, make sure to visualize your booty muscles doing the work. The more you think about it, the more intense you’ll hit the muscle. ▸ Supersets: Add any of those movements to heavier exercises (Squats, ..). This makes sure your bubble butt stays activated. ▸ Burnout: Add this video to the end of the session. Make it shake! __ You will (hopefully) like this workout, if you like my… - 10min Booty Pump - 12min Booty Pum Vol. 2 - 12min Grow Your Booty - 10min Bombastic Booty - 10min 4-Sides Booty Activation - 12min Side Booty - 10min Hard But(t) Worth It _ ➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips: https://www.pam-app.de/app ▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel. Lose Weight & Dancy Lose Weight & 30min. Check out the Highlight "Workout Plans" for that. ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ ▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts! __ You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. http://wmg.click/GetActive 1. ROSÉ, Bruno Mars - APT. 2. Joel Corry - Be Alright 3. Jude York - Those Were The Days 4. CYRIL, maryjo - Still Into You 5. Elderbrook, Vintage Culture - Run __ Business Contact: pamela_reif@icloud.com 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 </video> <video> 10 MIN LATIN Dance Cardio - shake your hips to a healthier & happier you Description: Afrohouse, Latino, Electronic Dance - shake, shimmy & sweat to freaakingggg amazing music! ♥︎ Join me and dance yourself to a healthier & smiling version of yourself :) / Werbung This workout is easy to learn… and so much fun! Just bring 10% of motivation and I will transform it into 110% hoho. I swear… even if you start off unmotivated. THIS WILL CHANGE YOUR MIND :D Every time I wanted to practice „with only 50% energy“ just to get the moves right, I ended up giving a full-hearted performance. 10min fly by soooooo quickly ♥︎ Since doing a workout should never feel annoying or like a punishment to yourself: Don’t worry too much about the moves and just flow with the rhythm, in case you cannot nail it the first time! Don’t worry… be happy! FACTS: ▸ the songs are great to sing along, even if you cannot speak Spanish :D ▸ mood: sexy, high energy, happy, booty shakes, festival & summer ▸ level: medium to hard, depends on your effort hoho __ This routine is perfect for you, if you like my: - 10min Sweaty Endorphins - 12min HIIT the Dancefloor - 10min Sunshine Dance - 10min HIIT HIIT Hooray - 10min Boss B*tch - Dance like nobody’s watching - 15min Happy Dance - 10min R&B Dance - 10min Energy Boost - 12min Happy Sweat - 12min Happy Cardio - 12min Enjoy Cardio - 15min Sweaty Dance __ Apart from the good mood & I can also guarantee a serious number of burned calories here. ▸ I burned about 110kcal in those 10min. Depending on your height, weight and fitness level, it may differ from 100-180kcal. __ ➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips: https://www.pam-app.de/app ▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel. Lose Weight & Dancy Lose Weight & 30min. Check out the Highlight "Workout Plans" for that. ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ ▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts! __ I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎ http://wmg.click/GetActive 1. HUGEL & Westend - Aguila ft. Cumbiafrica 2. Piso 21, Clean Bandit, Jhosy - Mar Azul 3. LIMONADE, David Meli - Ocean 4. John Summit - La Danza __ Business Contact: pamela_reif@icloud.com __ 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. </video> <video> 20 MIN ABS + WEIGHTS I 360° Solution, everything you need for a 6-pack - Lower, Upper + Side Abs Description: Abs = muscles that want to GROW to be visible ♥︎ This video is heavy, intense & your 1-stop-shop for training every inch of your core / Werbung I use a 4kg & 8kg weight. You can substitute that for a heavy book & a bag packed with heavy stuff (stones lol). Muscles: This video combines EVERYTHING you need. Lower abs (very heavy with the dumbbell between the feet), Upper Abs, Sides, Waist & some HIIT to burn extra calories. Bodyweight vs. Weights: ▸ I love & do both. I think the combination of both 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, making sure we train our entire torso, waist, back & arms. The Burn? 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 them in all ways. __ ➞ 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. SVEA, Cloudy June - Breakfast Club 2. Ella Henderson, Switch Disco, Alok - Under The Sun 3. Charli xcx - Talk talk 4. Enisa - La dadi 5. Paradigm, Niklas Dee, Mike Williams - Surreal (feat. myne) 6. Kehlani - After Hours 7. Loi - The Way I Want It 8. Peter Fox, BENSH - Blackbirds BLN 9. Balu Brigada - So Cold __ Business Contact: pamela_reif@icloud.com 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. </video> <video> 10 MIN RISE + SHINE PILATES - Slow Full Body / great music: Vacation, Tech-House, Dance-Pop Description: Low Impact, Floor Only & New Exercises ♥︎ this is a FEEL GOOD session! It's hard - but not super hard, burning - but not horribly & mood boosting because of the beautiful view & great music / Werbung This Pilates workout… - includes lots of new movements! Banana Crunch, Banana Hold, Big Side Bends, etc. - is floor only, no standing up, no squats, jumps or mountain climbers - is slow, no rushing from exercise to exercise - is a mix out of strength, toning & balance - trains: Core Strength, Abs, Back, Arms, Booty, Hamstrings STORY: I filmed this one with my mom (only the 2 of us) on a beautiful Ibiza morning... althouuugh actually we had to wake up in the dark, got ready without knowing if the sky will be great (you never know on an island), drove there in the dark, came way to early, waited for a lifetime and theeeeennnnn... it luckily turned out beautiful haha! Hope you like it xxx I’m a big fan of switching up my workouts. One day I’ll go hardcore sweaty, the other day with weights and at least 1x per week a full slow Pilates Day :) I really love the „slow strength“ style, while feeling more graceful. It's amazing to tone, sculpt + strengthen your body. __ ➞ 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 will like this, if you like my... 15min Power Pilates 15min Pilates Workout 10min Advanced Pilates 10min Bye Stiffness 12min Pilates 10min Standing Legs Pilates 15min Pilates Abs 15min Booty Pilates, knee friendly __ ▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎ http://wmg.click/GetActive 1. Sonny Fodera, Jazzy & D.O.D - Somedays 2. Elderbrook & Snakehips - Sunshine 3. Omah Lay - Moving 4. RÜFÜS DU SOL - Lately __ 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. </video> <video> QUICK EFFECTS - abs without losing weight | 1-2 days Description: QUICK EFFECTS - how to make your abs visible, without losing weight 🥸🤜🏼🤛🏽 aka. how to get more definition with tricks, that will already show a difference within 1-2 days 🚀 1. Cut out food intolerances: My gosh, this makes SUCH a difference (for me). I can have the flattest stomach but if I react to something, all the ab definition is gone & takes 1-2 days to recover 🤣🤣 Little sleep, stress (emotional or work), hormones, etc. can also affect this ♥️ 2. Skin tissue massage: I love love love to do this every day for ca. 2min, mostly after the shower or in the morning 🚿This will get blood & fluids moving and I feel like I store less extra water that way, which then makes the muscle definition more visible. You will need some body lotion or oil 🧴 3. Digestion belly massage: Is there something stuck? 👀💨 Some gas, bloating, pain, a cramp or constipation? I do this every night before sleep or as an instant-treatment if I experience those symptoms. Helps so much! I use (my éla hair) oil 🥸 4. Limit low-quality salts: which are mainly in processed foods 🍔🥓 They can make you gain water weight = you look less defined, although you’re actually leaner. I don’t limit my high-quality salt intake (Keltic Sea Salt,…) but would do for things like chips, cheese, salty olives, beef jerky, etc. </video> <video> 10 MIN MONSTER CARDIO - SMILE GUARANTEE I + Standing Abs I Fast Beats, Drum & Bass, Techno, Pop Description: Wowi, this video hits DIFFERENT! I created lots of workouts in the past… but Song 2 releases a level of energy I didn’t know I have :D it’s also 200% more fun than it already looks like. You need to try to feel what I’m talking about!!! ♥︎ / Werbung Happy to Monster Energy - why? ▸ Song 1 is pure happiness! This song made me shed a happy tear ▸ Song 2 turns you into a Drum & Bass stomping energy-monster! Let the speed of the music speed up your movements ▸ Song 3 is Techno, but almost chill after our Song 2 experience :D Hit the beats! This workout is… - not dancy - classic movements on the beat - very energetic - a mix of Cardio, HIIT + Standing Abs - nothing on the floor __ This routine is perfect for you, if you like my: - 10min Sweaty Endorphins - 10min Techno HIIT - 10min Heartbeat on Fire - 10min Kicking Calories - 15min Pam Power - 10min HIIT - 15min Sweaty Dance - 10min HIIT HIIT Hooray - 12min Happy Cardio - 10min Stepping Cardio - 12min Happy Sweat - 10min Simple Cardio __ Apart from the good mood & I can also guarantee a serious number of burned calories here. ▸ I burned about 90kcal in those 10min. Depending on your height, weight and fitness level, it may differ from 80-130kcal. __ ➞ 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. Tones And I - Dance With Me 2. IRAH - Gunfinger (Salute) feat. Chase & Status 3. LANNÉ - Comptine d'un autre été, l'après-midi (Techno Mix) __ Business Contact: pamela_reif@icloud.com __ 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. </video> <video> 10 MIN CHRISTMAS DANCE WORKOUT 2024 - high energy, supeeeeer happy Description: GET YOUR COOKIE BOOTY MOVING! ♥︎ And don’t forget…. YOUR FLOOR IS LAVA :D No matter if you're in your pyjama, sweater or workout outfit - put on a smile & you’re ready to go! / Werbung Send me your video to IG: christmaspamelareif - I will do a #PamelaXmasDance Compilation with people from all around the world, like every year ♥︎ __ Well, it’s the time of the year again. The time nobody in this world has motivation to work out - BUT WE DO! Because we have a super fun new Christmas Workout, that makes us smile, sweat & doesn’t feel like a workout ♥︎ I (for the first time) had a very easy time creating a Xmas Workout! The music was just so easy to get into, everything fell into place in a heartbeat. I forced myself to keep the moves rather easy as well, so it’s suitable to make the family join and doesn’t overwhelm our freezing winter brain. But easy does not mean... not sweaty :D PS: I think kids will love the last song :D I definitely found a way to package „High Knees“ in a fun way hahaaaa! ▸ Song 1: Kelly Clarkson dropped a new banger - nothing. else. to. add. Moves are easy, mood is breezy! ▸ Song 2: Ava Max wohoooo! This has a little „choreography“ for each chorus. But you’ll get the hang out of it quickly, I know it! ▸ Song 3: The floor is literally LAVA. Props to Dennis :D And your calves might start to burn __ ▸ I burned 80kcal doing it. Depending on your weight, height & fitness level - this can vary between 60-130kcal. __ ➞ 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 ▸ Find the best Christmas Songs in this playlist: https://wmg.click/Weihnachten 1. Kelly Clarkson - You For Christmas 2. Ava Max - 1 Wish 3. Sam Ryder - You’re Christmas To Me __ Business Contact: pamela_reif@icloud.com __ 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. </video> <video> 10 MIN EASY HAPPY CARDIO - Beginner Friendly, nothing complicated Description: Good music, easy to follow, not killing YOU… but still killing calories! No matter if you’re a Beginner or advanced - this one will make you smile a lot and sweat a bit! / Werbung Soooo let me explain :D I originally wanted to create a basic Beginner cardio with 30s timers. Then I matched the moves the music and suddenly it was so much fun, it turned into a „Happy Cardio“ video that I LOVE doing (although I’m not a Beginner). But sometimes you wanna go easier, no matter which level you’re in - right? ▸ basic cardio, but more fun ▸ easy to follow, nothing complicated ▸ great music ▸ suitable for all levels ▸ no burpees, minimal jumps ▸ (almost) 100% neighbour friendly _ Apart form the good mood & I can also guarantee a serious number of burned calories here. ▸ I burned 80kcal in those 10min. Depending on your height, weight and fitness level this might vary between 70-130kcal. __ You will like this workout, if you like my: 12min Happy Cardio 12min Kicking Calories 1000 Steps Cardio 10min Simple Cardio 10min Calorie Killer __ ➞ 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.⁠ ⁠Tiesto & Alana Springsteen - Hot Honey 2.⁠ ⁠Nathan Dawe x Joel Corry x SACHA - HIGHER 3.⁠ ⁠Charli xcx & Troye Sivan - Talk talk featuring troye sivan 4.⁠ ⁠David Guetta & Alesso - Never Going Home Tonight (feat. Madison Love) 5.⁠ ⁠Bea and her Business - Safety Net __ Business Contact: pamela_reif@icloud.com __ 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. </video> <video> 1000 STEPS CARDIO - ON THE BEAT - walk the calories away I fast, fun + sweaty Description: I burned 120kcal doing it once!! Aerobic, Sexy Latin, Running + Electronic Music - let’s step for 10min on the beatsssss ♥︎ Sweat & smiles guaranteed! / Werbung Ready to walk half a marathon with me (or 2% of it)? Your heart will be pumping like crazy, I promise! I had such a fun time creating this workout. When I tested everything (for about 90min, incl. breaks to think) I literally burned 750kcal - crazy, right? ▸ 1000 steps ▸ sweaty, quick + fun ▸ coordination needed ▸ no HIIT exercises ▸ no burpees, no big jumps, no squats ▸ nothing on the floor __ You will like this workout, if you like my: 10min Stepping Cardio 15min Aerobic Boxing Cardio ▸ Depending on your height, weight and fitness level you will burn between 90-150kcal. __ ➞ 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. Robin Schulz x Joel Corry x KOPPY - Upside Down 2. Heggemann - Body 2 Body (Radio Edit) 3. Henri PFR - Last Night (feat. Sadie Rose Van) 4. SICARLO - Ey Mamacita __ Business Contact: pamela_reif@icloud.com __ 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 pro </video> <video> 10 MIN SLOW ABS - no hectic, no sweat, kind of elegant, intense burn - Sixpack Workout Description: Ready to feel the BURN - without the rush? ♥︎ This workout is all about control & finding that deep core connection. No sweat, no hectic movements! Just slow, intentional exercises. Perfect for sculpting a strong core while keeping things calm and focused. / Werbung This routine is packed with fresh exercises that let you feel every single second (in the best way). Expect smooth transitions, good music (like always) and… not a plank in the end :D Let’s go slow and steady for those strong, defined abs! ▸ for lower abs, upper abs & side abs ▸ medium to advanced level ▸ 100% suitable for men You will like this one, if you’re a fan of: 10min Send my Abs to Heaven 10min Killer Sixpack 10min Ab Workout 10min Abs + Yoga 10min Lower Abs Extreme 10min Absolutely Burning 10min Tummy Torture __ 1. Make sure to keep your LOWER BACK flat on the mat. Only lower your legs as far as possible, so your lower back is not lifting off the mat. 2. Lay your head on the mat, if that's more comfy. Make sure to still tilt your pelvis & activate your lower abs if you rest your head. 3. THINK ABOUT YOUR ABS. It's about the mind muscle connection! Lift your legs with the strength of your abs, not your thighs. __ ➞ 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. The Blessed Madonna - Brand New feat. James Vincent McMorrow and A-Trak 2. Artemas - how could u love somebody 3. Robin Schulz & CYRIL - World Gone Wild feat. Sam Martin 4. Coldplay x Ayra Starr - GOOD FEELiNGS __ Business Contact: pamela_reif@icloud.com __ 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. </video> <video> 15 MIN BOOTY SHELF - LIFT YOUR GLUTES, Gym Style I Weight & Booty Band Description: You can do this at home or in the gym ♥︎ Target the upper, side + main part of your butt muscles, to build a proper booty shelf! / Werbung Yay here we go again! Booty with weights aka. gym at home or gym in the gym (because sometimes a Pam workout in the gym is more effective than your own gym training) - highly requested! ▸ I am using a 8kg / 17 lbs dumbbell. Please choose a weight that feels good for you! You can also take a couple and switch along the workout. The workout consists out of: - Sitting Abductor Circuits - Standing Lateral Squat Circuits - Fire Hydrant + Crab Walk Circuits You will like this video, if you like my: - 20 MIN BOOTY WORKOUT - weight & booty band - 20 MIN BOOTY + THIGHS - with weight - 15 MIN BOOTY - weight, booty band - 10 MIN BUBBLE BUTT - Glute Bridge Burnout - 20 MIN BOOTY BULDER __ Your home-made weight: 1. Take a bag 2. Search for dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc. 3. You can easily put 6 to 10 packs into one bag. That makes 6 to 10 kg :) The video is in full length which means you can just follow whatever I’m doing. __ ➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips: https://www.pam-app.de/app ▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel. Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that. ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ ▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts! __ I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎ http://wmg.click/GetActive 1. BL3SS, CamrinWatsin, bbyclose - Kisses 2. Bebe Rexha - I’m The Drama 3. TAD - Droppin' It 4. Joshua Bassett - Dancing With Tears In My Eyes 5. noonoouri, Enisa - Up All Nite 6. Fred again… Anderson .Paak, CHIKA - places to be __ Business Contact: pamela_reif@icloud.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. </video> <video> 15 MIN BACK ATTACK, Back-Only Workout - 100% strength, 0% cardio I Equipment: weights + towel Description: Are you sitting a lot? Not standing straight? Suffering from back pain? Can't keep your lower back on the floor when training abs? Even if you can’t see it yourself in the mirror… having a strong back is not only eye-catching, but also very healthy! ♥︎ Some people say „reach the age of 30… you will feel why“ :D / Werbung In this video, I’ve combined all kinds of rowing moves: 1-arm, 2-arm, from above, from below, wide, narrow, with dumbbells, and... a towel! These little “breaks” give you a rest from the weights, but burn soooo weeeell. I’m excited to hear how you like the new “soft” equipment ♥︎ Why do we have issues? We are... ▸ sitting at our desks / office for countless hours ▸ looking down on a phone ▸ lifting heavy things the wrong way ▸ mainly training abs + booty. But where is the balance? ▸ ageing doesn’t help with staying straight either… grannies often have a very very crooked back ♥︎ But beautiful back muscles are important! - they can reduce back pain - help you to stand straight & fix a "desk posture" - fix a humpback (grandma’s usually have this but I also see a lot of younger people developing the same) - it's the main support structure for your body! It will stabilise your spine, which is amazing to prevent injuries - everything in our body should be balanced! I recommend at least 1 upper body day per week. I have never in my life only trained abs, only legs etc. I always trained my upper body as well! __ ▸ I used 8kg, which felt easy/fine for most exercises. I could have went for 10kg as well! ▸ Homemade weight: grab a bag, fill it up with heavy stuff (rice, milk, books, etc.) .. we CAN make it work! ▸ I burned 70kcal. Depending on your height, weight & fitness level - you will burn between 60-120kcal. It's a strength focused workout & muscles will burn more calories on the long run as well. I would not recommend only doing HIIT sessions! __ You will like this workout, if you like my: 15min Sexy Back Workout 10min Only Back 10min Upper Body Workout + Loop Band 15min Complete Upper Body 10min Bye Bye Round Back 15min Upper Body with weights __ ➞ 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. Teddy Swims - Bad Dreams 2. Ofenbach, Joeboy - 1:1 3. Ava Max - Spot a Fake 4. Alex Warren - Burning Down 5. CYRIL, Dean Lewis - Fall At Your Feet (with Dead Lewis) 6. Ed Sheeran - Shape of 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. </video> <video> You can’t change what happened but you can DEFINITELY decide how you continue with your day ♥️ Description: </video> <video> 10 MIN BACK TO HEAVEN - Back + Spine Mobility, everything you need to fix posture & back pain Description: This is MAGIC for your back ♥︎ suitable for all levels, ages & times of the day. Even my parents joined this one! To start your day, warm up for a workout, on a rest day, before bed or for an instant pain-relief! / Werbung Gosh… have you ever noticed HOW MANY people walk around with a sh*tty posture? And how amazingly confident people with a straight back & tall posture look like? If you haven’t: please pay attention the next time you leave the house :D This is no surprise, we are… ▸ sitting at our desks / office for countless hours ▸ looking down on a phone ▸ looking down on magazines / a book ▸ lift heavy things the wrong way ▸ ageing doesn’t help with staying straight either… grannies often have a very very crooked 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. So, let’s fix or prevent your back pain, tightness and humpback! Ready to catapult your back to heaven? _ This routine is perfect for you, if you like my: 10min Only Back - Bodyweight Workout 10min Bye Bye Round Back 10min Office Life Stretch 10min Mobility _ ➞ 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. Marten Lou, Shouse - Fight For You (Devotion) 2. Charli xcx, Billie Eilish - Guess featuring Billie Eilish 3. ROYA - Cruise 4. Benjamin Amaru - that life __ Business Contact: pamela_reif@icloud.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. </video> <video> ONLY WAY IS UP - Robin Schulz ft. Izzy Bizu I Happy Dance, Warm Up, Mood Booster Description: Invest those 2,5min & your mood will go up… because ONLY WAY IS UP! / Werbung This Song Workout is just a guarantee to end up smiling. I was actually a bit sad the day we filmed this… but it was all forgotten for the length of this song ♥︎ Use it… - as a warm up or quick „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) __ IBIZA GIVEAWAY (only for German followeres, soooorry!!) Zum Release von "Only Way Is Up" verlosen wir - einen Trip nach Ibiza für 2 Personen - inkl. Flug & Unterkunft - 2 VIP Tickets für Robin Schulz Show im Pacha … an einem Donnerstag eurer Wahl im Juni oder Juli 2024!   Schreibe einfach unter dem Video einen Kommentar, wieso die Reise für dich toll wäre, fülle das Formular aus und schon bist du im Lostopf! ♥︎ Teilnahmeschluss ist der 14.06.2024 https://wct.live/app/40688/onlywayisup __ „Only Way Is Up“ 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 (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! __ Business Contact: pamela_reif@icloud.com 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. </video>

Contacts and Links

Description

Super happy to be your online training buddy!
♡ free fitness videos in real time
♡ free workout schedules every 2nd Sunday on my Instagram (pamela_rf).
Different versions: Lose Weight, 30min per day, etc.
♡ 12 different workout plans in my Pam App: https://www.pam-app.de/app
♡ have a look at the YouTube Playlists to filter the workouts depending on your level!

all links / Impressum:
www.pamelareif.com

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