Wohooo new exercises to make our Core Day more fun! Upper, lower, side abs & your inner corset - THE COMPLETE PACKAGE ♥︎ / Werbung Our core also needs twists and „unstable“ movements, to grow stronger! Our spine is meant to twist, so this workout incorporates lots of those. Bodyweight will always be my first love - but adding weights spices it up! ▸ The „bigger“ your ab muscles (they won’t get super big anyways, don’t worry), the easier they are to see, even if you have a layer of fat on top (like I have after gaining weight lol). ▸ Stronger muscles = makes your belly look flatter because you can "hold it in" better ▸ Health benefits: Core Strength like hulk, prevents back pain, prevents injuries, stabilises your body __ Form Mistakes / Please make sure: ▸ engage your abs by „closing“ your ribs, zipping up your pelvis and tensing your abs. When you have this full-on tension, breathe under a brace. ▸ to keep your lower back flat on the mat, don’t let it collaps. This is essential for your health & essential for training your lower abs. Only move your legs downwards as far as possible (for example during a leg lift). If that means you only have a small range of motion: that’s fine. ▸ it's about the mind muscle connection! Think about your abs & lift and lower your legs with the strength of your abs, not your thighs. __ ➞ 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 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! __ Songs by www.artlist.io / Copyright Free 1. Tobias Bergson - How to Fly 2. Yarin Primak - DREEEAAAMS 3. Mkada - I GOT DAT WOW 4. messwave - butterfly __ 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.

At home or in the gym ♥︎ Myyy goshhhhh was my butt SORE the next day! / Werbung 3 different RDL Variations (that are a bit unknown, but so amazing). They target more of the glute, less of the hamstring as well! - Front Elevated RDL - Side Elevated RDL - Back Elevated RDL Talking like a waterfall but that’s why those 20min pass by like nothing ♥︎ still funny to me that I got famous for non-talking videos, when I actually enjoy talking so much haha!! Booty with weights aka. gym at home or gym in the gym (because sometimes a Pam workout in the gym is more effective than your own gym training) - highly requested! ▸ I am using a 16 kg / 35 lbs dumbbell. Please choose a weight that feels good for you! You can also take a couple and switch along the workout. __ You will like this video, if you like my: - 20 MIN BOOTY WORKOUT - weight & booty band - 20 MIN BOOTY + THIGHS - with weight - 15 MIN BOOTY - weight, booty band - 10 MIN BUBBLE BUTT - Glute Bridge Burnout - 20 MIN BOOTY BULDER - 15 MIN BOOTY SHELF __ Your home-made weight: 1. Take a bag 2. Search for dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc. 3. You can easily put 6 to 10 packs into one bag. That makes 6 to 10 kg :) __ ➞ 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! __ Music by EpidemicSounds __ 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.

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