My arms were sore for 3 DAYS after doing this! :D If you are in love with pain (of burning muscles) this one is for you ♥︎ Turn your arms into jiggeling jelly… for a good cause. They will be so sexy & toned - promise / Werbung ALWAYS REMEMBER - it’s „just“ upper body. So don’t be afraid! It’s NOT full body exhausting. You will basically laugh at yourself. It’s funny how much an arm can struggle :D ▸ 100% upper body ▸ muscles: biceps, triceps, shoulders, back + a little bit of core ▸ gym style (for at home or gym) ▸ I use 2x 4kg dumbbells ▸ alternative: ginormous bottles ▸ 100% suitable for men Why do you need toned & strong arms? … to lift your suitcase, a heavy box & carry your shopping bags … to hold a all day long baby (in case you want to have children) … to hold a plank (haha) … to prevent flabby bingo wings when you grow older … to balance out all the booty & abs training … to be able to do pull ups, deadlifts & other cool movements __ You will like this video, if you enjoy my: - 10min Toned Arms with Bottles - 10min Standing Toned Arms - 8min Fun Full Body with Ofenbach - 10min Madonna Arms - 12min Elegant Arms __ ➞ my Pam App ♥︎ Free workout plans (13 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 & 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. Sofiya Nzau x Madism x Robert Miles - Hutia 2. David Guetta, Teddy Swims, Tones And I - Gone Gone Gone 3. Robin Schulz x Sigala - AM to PM (feat. Zoe Wees) 4. Marten Lou & CamelPhat - Save Me 5. JISOO & ZAYN - EYES CLOSED __ 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.

Time to SWITCH UP your cardio game! Adding bottles / small weights will make your session a) harder b) different (which is fun) and c) train muscles at the same time. Win win win! / Werbung Honestly, there is just a limited amount of movements you can do with weights in your hands, but I think I still made it fun enough to not be a „basic cardio“ hoho. What do you think? I practiced with 1.5kg weights but that was a bit heavy, so I didn’t want to set false standards here :D ▸ Cardio, Abs & Arms ▸ bottles or max. 1.5kg weights ▸ on the music ▸ not dancy ▸ not complicated ▸ 100% standing, no mat needed I love the songs and the 10min fly by like nothing!! __ This routine is perfect for you, if you like my: 1000 Steps Cardio 2000 Steps Cardio 10min Cardio + Weight 15min Standing Abs + Fat Burn 10min Standing Abs - not sweaty 10min HIIT + Standing Abs 10min Calorie Killer 12min Kicking Calories __ Depending on your fitness level, height and weight you will burn between 80-140 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 plans (113 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. 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. Ashnikko - Trinkets 2. Cardi B - Bodega Baddie 3. CYRIL, Kelland - I Got Love (feat. Nate Dogg) 4. BL3SS x LAVINIA - Last 2 Leave __ 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.

Unstable? Great, your abs will love it ♥︎ You've probably never trained your chest in such an "extraordinary" way hoho. Grab those weights / bottles, get firm boobies & toned arms ♥︎ / Werbung I can not stress HOW important I find those 2 muscle groups! The stereotype is "only men pump their chest in the gym... especially on Mondays" but a 15min a week will already make a difference to your cleavage. + a very fun twist! I started doing Glute Bridge Holds (1- and 2-Leg) during my gym sessions to train more things in the same time-frame (german efficiency hihi) and I'm not going back!! The core is engaged, more mind-muscle focus, stability is super important & the booty gets some attention. Same time = lots of benefits! - Make your Boobies great again (hahaha) - Chest at it's best - Boob Job, the Pam Way - B(r)east Mode: ON - Bingo for the Bingo Wings This workout is also HIGHLY suitable for men! Ask your partner, brother or dad to join. "Chest Day" is usually their favorite day! ▸ I used 4kg, which felt heavy over time but fine. If I don't strive for perfection, I will also use 6kg ▸ Homemade weight: biiiiig water bottles ▸ Heavier: fill your bottles with sand, oats, rice or WET sand. That's as heavy as you can make them. _ ➞ my Pam App ♥︎ Free workout plans (13 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. Cardi B - Safe (feat. Kehlani) 2. Kaeyra - Keep Dreaming 3. error - Kratzer im Lack 4. OSWALD - wie es war 5. Gunna - wgft (feat. Burna Boy) __ 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.

20min fly by like nothing ♥︎ a longer workout, that covers all your muscle groups: abs, legs, booty, chest, lower back & arms. Including a mini-stretching because I get it… normally we don’t take the time to do it separately :D / Werbung Let’s increase your strength, balance & flexibility in a slow way, PLUS hopefully elevate your mood because you’ve just done something amazing for yourself, without pushing it to your absolute limits. I’m a big fan of switching up my workouts. One day I’ll go hardcore sweaty, the other day I like to train with weights and at least 1x per week I go for a full slow Pilates Day. I really need it to balance it all out! :) And feeling graceful is such a wonderful feeling as well, right? Let’s tone, sculpt and strengthen your body in a more elegant way. ▸ floor only, no standing up ▸ no squats, jumps or mountain climbers ▸ muscles trained: Core, Abs, Legs, Lower Back, Booty, Arms & Chest ▸ level: medium to advanced __ ➞ my Pam App ♥︎ Free workout plans (13 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 sombr - 12 to 12 Robin Schulz - Sugar (Zebr Remix) Trinix - Go Down Kehlani - Folded Burna Boy - Love The Marías - Sienna __ 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.

Crunch your way to a strong core & burn the fat on top! ♥︎ You need 0% equipment, 50% motivation & 100% mind-muscle connection. If you got the latter, you’ll have an ABSolutely amazing time switching up your Core Day! / Werbung Ever wondered what else you can do on a Core Day, if you don’t feel like doing crunches & planks? This is a solution! You can pair it with Ab Workouts on the floor and target your mid-section in different ways! Switching up your routines is a great way to make the muscles adapt to new circumstances :) Plus, this video has the „vibe“ of a dance workout since I created it on the beat of the music!! Hope you love it ♥︎ ▸ on the music ▸ Abs + cardio ▸ 100% standing, no mat needed ▸ last song: MELT THAT FAT! :D ➞ IMPORTANT: Don’t swing or move your spine uncontrolled! You need to engage your core (squeeze the ab muscles, tilt the hips slightly forward and keep the tension) to really use this workout in the right way! __ This routine is perfect for you, if you like my: 10min Standing Abs - not sweaty 10min HIIT + Standing Abs 10min Cardio + Weight 15min Abs + Weights 20min Abs + Weights __ Depending on your fitness level, height and weight you will burn between 110-200 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 plans (113 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. 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. Hypaton x Norma Jean Martine x Henri PFR - Outta My Head 2. Robin Schulz - Old Friend (feat. CLOVES) 3. Marten Lou, Foals - Late Night 4. BENNETT x Creeds - Milky Way __ 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.

10 songs to make you feel sexy & cool! So are you “Team Cute & Sexy” or “Team Gangster”? ♥︎ Even if you think you’re not a twerking goddess - this video will turn you into one / Werbung Wow those 20min fly by like nothing! I think 20min and 190kcal have never felt so short & easy. I am mainly in Cardio Zone 3&4 with an average heart rate of 155 S/min :D but it doesn’t feel like it at all!!! Amazing. This is the EXTENDED version of our OG 12min Dance Workout. Hope you enjoyyyyy it (as much as I do hoho). 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: 12min Boss B*tch 10min Sweaty Endorphins 10min R&B Dance 15min Sexy Dance 12min HIIT the Dance Floor 10min Heartbeat on Fire 10min Latin Dance __ Apart from the good mood & I can also guarantee a serious number of burned calories here. ▸ I burned about 190kcal in those 20min. Depending on your height, weight and fitness level, it may differ from 180-280kcal. __ ➞ my Pam App ♥︎ Free workout plans (113 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. 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. Kehlani - Distraction 2. Bruno Mars - Bonde do Brunão 3. Kehlani - After Hours 4. Cardi B - Outside 5. FAVE - Intentions 6. Justine Skye - B*tch In Ibiza 7. Eno, Geenaro & Ghana Beats - MIS (feat. Summer Cem) 8. Pebbles&TamTam - Kissing It 9. Lizzo - IRL (FEAT. SZA) 10. Fred again.., Skepta, PlaqueBoyMax - Victory Lap __ 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.