Highly requested, shown 100x on my story & finally for you to follow along ♥︎ That’s how I start (an ideal) morning. My parents love to join as well! / Werbung 1. Deep Breathing ♥︎ We begin with slow, intentional, extra deep breaths to wake up your body & mind. This boosts oxygen flow, activates the parasympathetic nervous system (PNS), which is responsible for the body's "rest and digest" state. This helps to lower stress hormones (like cortisol) and set a calm tone for the day. Inhale deeply through the nose, hold in your belly for a moment and exhale fully. 2. Lymphatic Activation ♥︎ QiGong Body Tapping & Shaking – inspired by techniques I learned on the Maldives & in China, we use Body Tapping to stimulate circulation, wake up the lymphatic system & release stagnant energy. This technique is rooted in QiGong and helps detoxify the body, while increasing vitality. 3. Stretching ♥︎ Self-explanatory, I guess? :D Feeling stiff from the night & need some cracks? Focus is on spinal twists, shoulder & hip openers. 4. End in Stillness ♥︎ Enjoy a final, still moment. What do you feel? Total calmness, excitement for the day, or something else? Appreciate the stillness, before a loud day requires your energy. __ ➞ 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. Nessa Barrett – LOVE LOOKS PRETTY ON YOU 2. Sam Barber - Indigo (feat. Avery Anna) 3. Alex Warren - Ordinary __ 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

Wohoo, over 200kcal burned doing it 1x!! And if you're taller, heavier (or a tiny bit less fit) than me you will probably burn muchhhh more! ♥︎ Aerobic, Running, Techno, Sexy Latin - let’s step for 20min on the beatsssss ♥︎ Werbung Since you loved my 1000 Steps workout so much (the most popular video of the last 6 months!) there was no question to create a 2000 Step version next. For a Pam Workout 20min sound deadly - but trust me, it's not that bad! You will be sweating & burn lots of calories... but since I was nice enough to not include big Squat Jumps or Burpees (because those are not steps, right?) you won't curse at me. When I tested this workout (for about 60min, incl. breaks to think) I literally burned 600kcal - crazy, right? ▸ 2080 steps ▸ sweaty, quick + fun ▸ coordination needed ▸ no burpees, no big jumps, no squats __ You will like this workout, if you like my: 1000 Steps Cardio 10min Stepping Cardio 15min Aerobic Boxing Cardio ▸ Depending on your height, weight and fitness level you will burn between 170-300kcal. __ ➞ 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. L.zwo - Lonely Boy 2. Tiësto - I Follow Rivers 3. Tiësto & Soaky Siren - Tantalizing 4. Sonny Fodera & Clementine Douglas - Tell Me 5. Robin Schulz x FAST BOY - Million Good Reasons 6. David Guetta - Titanium (feat. Sia) 7. BENNETT - Mamma Mia (feat. Mentissa) [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 pro

Let’s burn a whole lotta calories with Bijan Robinson! He’s an American Football star and running back. He’s so fast, even your excuses can’t keep up :D / Werbung Trust me, you don’t wanna miss this one. Whether you're a die hard NFL fan or just here for a sweaty Pam workout - Bijan’s presence will motivate you. Oh, and did I mention you get to watch his muscles? You’re welcome. We had such a good time filming this workout! It’s a great mix of effective Cardio exercises, motivating music and some abs as a bonus. You’ll definitely feel the burn.. and maybe giggle like me :) ▸ standing + floor exercises ▸ no jumping ▸ bonus: abs ▸ high calorie burn ▸ level: medium to expert ▸ guaranteed smiles (…and motivation from Bijan’s muscles) __ Bijan: ➞ Private Instagram: https://www.instagram.com/bijan_robinson ➞ His team: https://www.instagram.com/atlantafalcons/ https://www.instagram.com/nfldeutschland/ https://www.instagram.com/falconsdeutsch/ ➞ His Stats: https://www.nfl.com/players/bijan-robinson/ Pamela: ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ _ You will like this workout, if you like my: 10min HIIT 10min Medium HIIT 10min Full Body Cardio 10min Calorie Killer 10min Basic HIIT 10min Abs + HIIT with Jason Derulo 10min No Jumping Cardio ▸ Depending on your height, weight and fitness level you will burn between 90-150kcal. __ ➞ my #PamApp ♥︎ 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. FAVE - Complicated 2. Saliou - Did You See (feat. Jazeek) 3. Jordan Adetunji, Bryson Tiller - 305 4. NLE Choppa, Imagine Dragons - Dare U __ 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.

Pilates inspired moves, but the music is definitely not slow… it’s hyping you up to SURVIVE the burn :D♥︎ This workout is all about control & a deep muscle connection / Werbung Short & sweet for the areas we love the most. The abssss and the boootaaaay. Filled with new exercises + tweaks to movements you know, that make our time together more exciting. And if you don’t find it as exciting anymore, you just need to sing along to forget the burn :D ▸ for booty, core strength & lower abs ▸ medium to advanced level You will like this one, if you’re a fan of: 10min Slow Abs 10min Side Abs + Side Booty 10min Booty + Abs 20min 2 in 1 Flat Belly + Round Booty 15min Pilates 12min Pilates 10min Rise + Shine Pilates __ ➞ 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. AfroSalto x Mednas x AFROJACK x Gregor Salto - All Good Things (Come To An End) 2. BENNETT - Save Me (feat. Hanniou) 3. BL3SS x CamrinWatsin - Craving 4 U (feat. bbyclose) 4. ROSÉ - toxic till the end 5. BOY LOCO - Drink in Moderation __ 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.

Squatting, hip thrusting or running a lot? ♥︎ Give your hips a 5min break! And maybe release some serious emotional stress… / Werbung Hip mobility? Is important… 1. for running, jumping and squatting. More range of motion, better performance! 2. to prevent lower back, knee + ankle pain. Tight hip flexors are a common cause of lower back pain! 3. if you sit a lot. This creates tightness and maybe pain. 4. to have a better posture by reducing strain on the lumbar spine. 5. for a strong core / abs. Mobile hips allow your core muscles to activate and work more effectively! 6. to age with style. Imagine walking, climbing stairs and getting up from a chair - hip mobility is crucial for that. And for mental & emotional reasons? ▸ The hips are sometimes called the „stress storage center“. Releasing tension will maybe release emotional tension as well! ▸ When you're stressed, your body activates the "fight-or-flight" response, causing muscles like the hip flexors to tighten as part of a protective mechanism. ▸ Some theories, particularly in yoga and somatic therapies, say that the body stores emotions in certain areas. The hips are associated with unresolved emotions like fear, sadness or trauma, making them the storage for emotional baggage. _ This routine is perfect, if you like my: 9min Legs + Butt Stretch 8min Leg Stretch 10min Leg Stretch 8min Stretch for Splits 12min Stretch for Splits _ ➞ 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. Nessa Barrett, Tommy Genesis - DISCO 2. The Marías - No One Noticed __ 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.

- Feeling stiff & tight? - Cracking like a granny in the morning? - Got the typical „desk posture“ aka. humpback with your head sticking forward? - Experiencing upper body and shoulder pain? … let me help to quickly relieve this tension! This is MAGIC for your Upper Body ♥︎

10 exercises your stiff upper body CRAVES for! Those movements are heaven if you sit a lot (laptop, office, …) & experience back or shoulder pain ♥︎ / Werbung - Sit more than 5h a day? - Feeling stiff & tight? - Cracking like a granny in the morning? - Got the typical „desk posture“ aka. humpback with your head sticking forward? - Experiencing upper body and shoulder pain? … let me help to quickly relieve this tension! This is MAGIC for your Upper Body ♥︎ PS: Standing straight instantly makes you look taller, fitter and more confident as well! _ This routine is perfect, if you like my: 10min Only Back - Bodyweight Workout 10min Bye Bye Round Back 10min Office Life Stretch 10min Mobility 10min Take My Back to Heaven _ ➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips: https://www.pam-app.de/app ▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel. Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that. ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ ▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts! __ ▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎ http://wmg.click/GetActive 1. Jack Harlow - Hello Miss Johnson 2. Benson Boone - Pretty Slowly __ 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.

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.

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