C-Pop straight from China - perfect for all fitness levels & only 10% motivation needed! / Werbung - Only 10% motivation needed? Yes, because I’ll turn it into 110%! - 10min go by in a blink. Probably one of the quickest 10min in the history of Pam workouts!! - No Chinese required… you’ll still end up singing along (somehow) :D - Even when I feel tired, THIS flips my energy like a light switch Whether you want a fun (and not torture) cardio session, need a pick-me-up, want to start your day in the best mood or just crave fun in your living room – THIS is your moment. FACTS: ▸ songs: happy, cute, good vibes - even if you don’t speak Chinese ▸ level: beginner-friendly to beast mode (up to you!) ▸ language: movement is universal __ This routine is perfect for you, if you like my: - 10min Sweaty Endorphins - 10min Latin Dance - 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 90kcal in those 10min. Depending on your height, weight and fitness level, it may differ from 70-140kcal. __ ➞ 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! __ 1. Elva Hsiao - Theme Song of Love 2. Shaking Chloe - No Fake Love 3. LAY - Step __ 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.

Even my mom loves it ♥︎ 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 bit annoying / Werbung This workout seems a bit like a game - starts easy... but who can survive till the end? :D I only used 2kg and had the hardest time :D Burneeeeed like fire!!! So using (big) bottles will be just enough for most! Toned & strong arms… … are so needed in everyday life! Lift your suitcase, lift a heavy box, carry your shopping bags - there are endless reasons. … will hold you during a plank (haha) … will prevent flabby bingo wings when you grow older … will balance out your booty & abs training __ Location: We filmed this video during our Maldives trip at „Patina Maldives Resort“, in their giant Artpiece called „Amarta“ which comes to life during sunset and starts to glow in all different colors. You can see that in the „360° Abs Workout“! https://malediven.de/malediven-hotels/patina/ __ You will like this video, if you enjoy my: - 10min Toned Arms with Bottles - 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. Marten Lou - Your Body 2. BOY LOCO - My Soul 3. Moncrieff - Shangri-La 4. Ed Sheeran - Azizam __ 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 personal favorite ♥︎ Beautiful flows & beautiful music. This routine mentally slows you down, while physically gives you fresh energy. One word: ENJOY! ♥︎ / Werbung A dreamy sunrise on the Maldives - for your mind, body and soul. Even though it’s hard, waking up in the dark is alwayssss worth it, if we all have such a calming video afterwards. A mix out of… ▸ flowy stretching - to release tension, without making it „boring“ ▸ a yoga-inspired way of training - we have 3 „flows“ of 1,5 - 2min each. A combination of different yoga & stretching poses. By combining them, it’s almost like a workout :) When to do it? 1. CALM DOWN after a long day or a strength workout. 2. WAKE UP in the morning, to start your day right and enjoy some me-time before getting in the daily rush. 3. SMOOTHEN your stiff body after sitting behind your laptop! 4. MUSCLE SORENESS the day after a heavy workout will get better after it. __ You will like this video, if you like my... 10min Yoga Flow 10min Strong Yoga 30min Yoga Flow 10min Slow Yoga + Breathing 12min Power Yoga 8min Pam's Morning Routine - QiGong, Lymph Activation, Breathing 10min Mobility 10min Bye Bye Stiffness 10min Office Life Stretch 10min Take Your Back to Heaven __ ▸ You can find all songs in my Workout Playlist. I will update it regularly & it's available on Spotify, Apple Music, etc. ♥︎ http://wmg.click/GetActive 1. Ravyn Lenae - Love Me Not 2. Charlotte Cardin - Feel Good 3. Avery Anna - Mr. Predictable 4. Rachel Chinouriri - All I Ever Asked __ ➞ 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! __ 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.

People say crunches are not effective… WELL that’s why we train our core 360° with alllll kinddddssss of variations :D trust me, THIS IS EFFECTIVE and you can feel it with every fibre of your body ♥︎ / Werbung For a core made out of steel, stronger than a brick wall, competition for hulk or simply… for your future 7-pack :D ▸ for lower abs, upper abs & side abs ▸ advanced level ▸ new exercises ▸ 100% suitable for men __ Location: Because of this stunning setting & light, you will ALWAYS remember which workout gave you the soreness :D the pink one!!! We filmed this video during our Maldives trip at „Patina Maldives Resort“, in their giant Artpiece called „Amarta“ which comes to life during sunset and starts to glow in all different colors. https://malediven.de/malediven-hotels/patina/ __ ▸ 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 - Still Bad 2. Blair Muir - Divine 3. Trinix, Lura - Narina 4. Jack Harlow - Set You Free __ You will like this one, if you’re a fan of: 10min Send my Abs to Heaven 10min Absolutely Burning 10min Killer Sixpack 10min Ab Workout 10min R.I.P. Abs with Willi Whey 10min Lower Abs Extreme 6min Quick + Dirty Abs 6min Brutal Abs 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 (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! __ 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.