Your girl is becoming an adult ♥︎ Let’s jump into the 30s!!!! And yes, this is of course a celebration for ALL OF US ♥︎ / Werbung I am incredibly thankful to have you. This is my present for all Pammies out there! - A proper DANCE workout with lots of „mini choreos“ - I got inspired by their music videos, TikTok dances & social media trends - I tried to make it as easy as possible for you by giving instructions on the screen. Once you nail it, it’s SO MUCH FUN! - For all levels, just depends on your passion and effort - I danced it all week (to practice) and didn’t get sick of it at allllllll. Best proof of concept :D __ You will like this workout, if you like my: 12min Bday Dance 10min Dance Like Nobody’s Watching 6min Barbie Dance 15min Sweaty Dance 10min HIIT the Dance Floor 10min Sunshine Dance 10min Sweaty Endorphins 15min Happy Dance 10min Monster Energy 20min Boss B*tch 10min Boss B*tch ▸ Depending on your height, weight and fitness level you will burn between 70-120kcal. __ ➞ my Pam App ♥︎ Free workout & meal 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. ➞ 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. Bruno Mars - I Just Might 2. Anne-Marie - Birthday 3. Lizzo - 2 Be Loved (Am I Ready) 4. Dua Lipa, Megan Thee Stallion - Sweetest Pie __ Business Contact: pamela@biancoberlin.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.

So hyped about this one ♥︎ I burned 120kcal! It’s as intense as our beloved OG Pam workouts! Ready to walk half a marathon with me (or 2% of it)? Your heart will be pumping like crazyyyy! 10min spent in the most effective and intense way. I had an amazing time creating this workout ♥︎ I love how the beats and structure of electronic music just „makes sense“ to the brain :D it was quite simple to think of matching moves & even easier to learn them. Every cell of the body feels motivated because you want to stick to the beat! ▸ 100-170kcal burned ▸ heartbeat reaches its max (for me 187bpm) ▸ super high energy ▸ zone 4-5 cardio ▸ level: advanced, with easier alternative __ You will like this workout, if you like my: 1000 Steps Cardio 2000 Steps Cardio 10min Stepping Cardio 10min HIIT Workout 10min Hardcore HIIT 10min Basic HIIT 10min HIIT HIIT Hooray 12min Kicking Calories ▸ Depending on your height, weight and fitness level you will burn between 100-170kcal. __ ➞ 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 my Broadcast „Pam’s Besties“ 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@biancoberlin.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 pro

the non-existing-Latina-in-me loves it 😂♥️ you’ll be surprised about how POSITIVE (and sweaty) you feel afterwards!! 🤓💃 shake your donkadonk and loosen up those hips. You’ll feel so sexy!

I FILMED THIS WORKOUT 5 TIMES hahaaa… why? read below ♥︎ Latin House, Salsa, Afro & Spanish Vocals - burning calories has never been that fun! What happened - why did I film 5x? Take 1+2: My performance was not 1000% perfect and I didn't like my messy hair in the wind. Take 3: Perfect everything, but my beige underwear showed whenever I jumped (turqouise bodysuit) lol. Take 4: fixed the underwear. Take 5: Decided to change the choreo for the middle song (I added the Bom Bom), so had to re-film again haha. = The result is a mix of take 4 + 5. 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 ♥︎ PS: 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: ▸ lots of foot work - a bit different to my usual workouts! ▸ last song: FAT BURN! ▸ mood: sexy, high energy, happy, booty shakes & summer ▸ level: medium to hard, depends on your effort hoho __ This routine is perfect for you, if you like my: - 10min Latin Dance - 10min Boss B*tch - 20min Boss B*tch - 10min Sweaty Endorphins - 12min HIIT the Dancefloor - 10min Sunshine Dance - 10min HIIT HIIT Hooray - Dance like nobody’s watching - 15min Happy Dance - 10min R&B Dance - 10min Energy Boost - 12min Happy Sweat - 12min Happy 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 80-150kcal. __ ➞ my Pam App ♥︎ Free workout plans (14 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! __ Copyright Free music by Artlist.io __ Business Contact: pamela@biancoberlin.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 vide

Want to burn lots of calories with a view on the Skyline? 3, 2, 1 - don’t think twice! Let’s kick, box, punch - in all kinds of variations. This will get your heart rate up, burn calories, burn fat, increase your metabolism, benefit your cardio & tone your muscles at the same time :) View: Shanghai Skyline Workout Partner: https://www.instagram.com/moss_xiaoguan/ @surgoncap he is mainly famous in China, but he also has those if you want to leave him some love! __ Depending on your fitness level, height and weight you will burn between 80-130 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 (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. 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! __ This routine is perfect for you, if you like my: 10min Badass HIIT 10min Full Body Cardio 10min HIIT 10min HIIT those Abs 10min Standing Abs + HIIT 10min Basic HIIT 10min Hardcore HIIT 15min Full Body HIIT __ Copyright Free music by Artlist.io __ Business Contact: pamela@biancoberlin.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.

Bye bye flabby arms - FUN VERSION ♥︎ I love this workout, it’s over in a heartbeat!! With a bonus of abs, which is always welcomed. This video has the „vibe“ of a dance workout since I created it on the beat of the music, while still focusing on muscles and form! Hope you love it ♥︎ ▸ on the music ▸ Abs, Arms + Cardio ▸ 100% standing, no mat needed ▸ all Levels - Beginner to Advanced ▸ I use 1.5kg / alternative: Bottles ▸ increases your heart rate to fat burning zone, but not to an extreme. About 120-140 bpm ➞ 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 15min Standing Abs + Fat Burn 10min Standing Toned Arms with Bottles 10min Madonna Arms 10min Cardio + Weight __ Depending on your fitness level, height and weight you will burn between 60-100kcal. 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 (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. 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! __ Copyright Free music by Artlist.io __ Business Contact: pamela@biancoberlin.com