THE HORSES make everything better ♥︎ I can’t stop staring at them, they were so happy running around in the snow! No matter if you're in your pyjama, sweater or workout outfit - put on a smile & you’re ready to go! Send me your video to IG: christmaspamelareif - I will do a #PamelaXmasDance Compilation with people from all around the world, like every year ♥︎ grab your partner, sibling or parents to make it extra fun! __ 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 this amazing new Christmas Workout, that makes us smile & doesn’t feel like a workout ♥︎ Best fact: This workout is SO EASY to get into! Easy beats, easy rhythms, cute movements. Nothing complicated - just pure joy. ▸ I burned 80kcal doing it. Depending on your weight, height & fitness level - this can vary between 60-110kcal. __ Location: We filmed at the beautiful Bio-Hotel Stanglwirt in Kitzbühel (Going). They have a private horse riding school with the white Lipizzaner horses. https://www.stanglwirt.com/ __ ➞ 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! __ Music via Epidemic Sound: https://www.epidemicsound.com Artlist https://artlist.io/ __ 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.

Come on - 8min are nothing. Basically 1 round of doom scrolling. So it’s your decision - rock solid abs or 3 brain cells less? / Werbung This video is nothing for un-experienced Pammies. This one is PROFESSIONAL! :D For people, how are professionals at suffering through the burn. Professional at torturing their abs. Professional at holding the extra second. It covers your entire core, with a big focus on lower abs & obliques. If you keep your deep core under tension & breathe under a brace you will feel it with EVERY FIBRE OF YOUR BODY! ♥︎ 8min can be so effective! We’ve also never had a set with Copenhagen Plank Variations!! They are super duper hard the first time you do them, but you’ll improve very quickly. Apart from the inner thighs, they are also amazing for core, hips & obliques, contributing to a stronger and more stable trunk. Copenhagen Planks: 1. Hip Alignment: Keep your body in one straight line from head to heel 2. Shoulder underneath Elbow 3. Core Engagement: Brace your abs and glutes the entire time to stabilise the pelvis and protect your lower back 4. Controlled Movement: Move slowly when lifting your body - really no need to rush ▸ for lower abs, upper abs & side abs ▸ advanced level ▸ burns like fire ▸ 100% suitable for men ▸ new exercises __ 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. __ You will like this one, if you’re a fan of: 6min Brutal Abs 10min Tummy Torture 10min Send my Abs to Heaven 10min Killer Sixpack 10min Ab Workout 10min R.I.P. Abs with Willi Whey 10min Lower Abs Extreme 10min 360°Abs 6min Quick + Dirty Abs __ ➞ 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. BOY LOCO - Moves Tonight 2. ROYA - Just Talk 3. PinkPantheress - Stateside + Zara Larsson __ 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.

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.