No time? No problem! 6min are nooooothing - even less than the snooze button on your alarm! It’s quick, time efficient & really challenging ♥︎ / Werbung Inspired by my famous „6min Brutal Abs“ with over 25 Million clicks, I created a new and updated version in the same length aka. shortness. I find this one way harder… but we also had 3 years to grow stronger hahaaaa! ▸ for lower abs, upper abs & side abs ▸ advanced level ▸ 100% suitable for men 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 __ ➞ 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. Trinix - Hotstepper 2. Artemas - i like the way you kiss me 3. TWENTY SIX, Tayson Kryss - Buscando Money 4. Dasha - Austin __ 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.

Love your body & feel smooth with this video! ♥︎ perfect to start your day, warm up before a workout or release tension in the evening. This video is short but sweet! It includes lots of advanced moves - for strong joints, happy muscles, flexibility & fuller range of motions. Why should we practice mobility? ▸ to minimize the risk of knots and injuries ▸ being able to perform a full range of motion for all kinds of life (or sports) related movements & not screaming „ouch I cannot reach my toes“ ▸ reduces muscle tension from sitting a lot or the opposite: exercising regularly ▸ therefore may reduce back, hip & knee pain ▸ performing fitness movements with a better technique ▸ to improve your posture __ ▸ 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. Benson Boone - Slow it Down 2. Kenya Grace - It’s Not Fair __ ➞ 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! __ 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.

Want a HARDER pilates workout? ♥︎ Something slow, that still makes your muscles burn? An „actual“ workout? / Werbung Don’t get me wrong, even an easy workout is a real workout :) But I guess you know what I’m talking about? Sometimes you don’t feel like going superrrrr hardcore… but a slow yoga session is also not enough. A ‚Powerful Pilates‘ video, that is… ▸ harder than my usual pilates videos ▸ challenging for: abs, upper body, obliques & booty ▸ a mix of strength, mobility, balance + stretching ▸ slow, elegant & graceful ▸ only on the floor! No squats, jumps or mountain climbers I do 1 slow Pilates Style workout day each week. It's very beneficial and I never want to miss it :) my body feels amazing with it! __ You will like this, if you like my... 15min Pilates Workout 10min Advanced Pilates 10min Bye Stiffness 12min Pilates 10min Standing Legs Pilates 15min Pilates Abs 15min Booty Pilates, knee friendly __ ➞ my Pam App ♥︎ Free workout & meal plans (12 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. BOY LOCO - Slow Dancing 2. Ian Hooper - Appletree 3. Josh Breaks - Easy 4. Griff - Miss Me Too 5. Teddy Swims - Lose Control 6. Benjamin Amaru - waiting __ 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.

This one is SIMPLE to follow along! No need to learn new moves, you can nail this the 1st time you try it ♥︎ Buuuutt it’s also ON THE BEAT and matching to Jason Derulo songs, so it’s way more fun than a standard Cardio video! / Werbung Suitable for public places? YES! I know the struggle :D We can do Dance Workouts at home, but there is nooo wayyyy you can give a full performance with other people around. That’s why this video doesn’t have any „embarrassing“ or dancy moves. You can do this wherever you are: Gym, outside, in the living room with your partner - nobody will look at you confused. But secretly… you hit the beat of every Jason Derulo melody. ▸ not dancy ▸ not embarrassing ▸ okay if people are watching you ▸ easy moves, but fun combination ▸ on the beat = more motivating __ You will like this workout, if you like my: 12min Kicking Calories 10min Stepping Cardio 10min Heartbeat on Fire 15min Full Body Cardio 10min Calorie Killer 10min HIIT Workout 10min Medium HIIT 10min Standing Abs + HIIT 20min Intense Full Body ▸ In those 10min, you will burn anything between 70-110kcal, depending on your weight, height and fitness level. __ ➞ 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! __ 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. Jason Derulo & Michael Bublé - Spicy Margarita 2. Jason Derulo & David Guetta - Down 3. Jason Derulo - Acapulco 4. Jason Derulo - Glad U Came __ 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

Pfffff (pun intended). Our tummy sticks out - with or without air - maybe hurts, seems inflamed & we just don’t know how to solve it. But - BEAT THE BLOAT! Those 6min will help a lot! ♥︎ / Werbung We do a combination of… 1. exercises that get your tummy and organs moving, to help digestion, inflammation & constipation 2. stretching 3. bodyweight massages (hi inhaling whale) 4. oil-massaging with our fingers - my fave to relief the pain points and anything that’s „stuck“ or inflamed It’s a ‚feel-good’ routine, that you can do anytime. If you suffer from stomach problems, I recommend: a) in the morning b) ESPECIALLY in the evening before you go to bed aka. after your last meal c) anytime you have bloating or stomach pain, to get the instant effect I usually use my éla hair oil - that’s my natural haircare brand. Since it’s natural you can of course also use it on your body :) plus, it smells amazing! https://en.elabeauty.com/hair-oil/repair-shine/50-ml/ __ ➞ my Pam App ♥︎ Free workout & meal plans (12 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. Michael Marcagi - Scared To Start 2. Leona - Undream You 3. Benson Boone - Beautiful Things __ 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.

Why have we never done this before??? IT’S SO GOOD ♥︎ Cardio aka. HIIT Training has never been that easy! The music, the beats, the feeling - everything makes me pumped / Werbung I gotta admit… I was a bit scared to create this workout. Aren’t people from the Techno scene very specific about their moves and people, who pretend to be Techno? Well… that’s why we just make use of the AMAZING music and match it with our HIIT workout… with a small creative twist of Techno arms. Since I want to hi(i)t all the beats, I simply cannnnnnot lose tempo. What a genius system for a Cardio HIIT session. FACTS: ▸ style: quick, motivating, hardcore & energetic ▸ difficulty: hard ▸ sweat & heartbeat level: skyrocketing! This routine is perfect for you, if you like my: - 10min Heartbeat on Fire - 10min Sweaty Endorphins - 10min Kicking Calories - 15min Pam Power - 10min HIIT - 15min Sweaty Dance - 10min HIIT HIIT Hooray - 12min Happy Sweat - 12min Happy Cardio __ Apart from the good mood & I can also guarantee a serious number of burned calories here. ▸ I burned about 80kcal in those 10min. Depending on your height, weight and fitness level, it may differ from 70-110kcal. __ ➞ 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! __ I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎ http://wmg.click/GetActive 1. LUM!X, Jordan Rys - Fireflies 2. POLTERGST, Blasterjaxx, ILSE - Jolene 3. Wave Wave, Jake Silva, Bruno Wolff - Desire 4. Jojee, DIRECTA - Wünsch dir was 5. BENNETT - Vois sur ton chemin (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 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.

Training your BACK at home is tricky. That’s why most „No Equipment Upper Body Workouts“ focus on push ups (chest), arm movements, etc. ♥︎ But this video… / Werbung We normally need to pull or lift things, to engage our sexy back muscles. But I got creative and created a routine to target the backside & posture - without any equipment needed. This includes movements that look and feel weird (at first) and that you have probably not done in the past. PS: BACK PAIN or engaged muscles? Don’t mess up those 2 :D We definitely don’t want to have back pain but sometimes a highly engaged muscle also „hurts“. Like your abs - they also hurt during the workouts, right? We are just not used to abs hurting in daily life, that’s why we can clearly differentiate it. So pay close attention (and obviously pause, stop or fix your posture if it’s actual pain). Muscles: ▸ Upper Back ▸ Lower Back ▸ Back Shoulders / Rear Delts ▸ little bit of Core You will like this one, if you’re a fan of: 10min Back with Bottles 10min Toned Arms 15min Sexy Back 10min Anti Round Back 10min Boobs and Back __ ➞ 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. Ella Henderson - Alibi ft. Rudimental 2. Alle Farben x Lewis Thompson - Love Hurt Repeat (feat. Mae Muller) 3. Diplo & HUGEL - Stay High (feat. Julia Church) 4. Omah Lay - Holy Gost __ 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.

Let's meet on Monday evening 6:30pm European time! Your (future) sixpack will burrnnnnnn! You will probably struggle, we will sweat, sing & it’s all so worth it. Time will fly by much quicker if we do it together. Motivation x10! I talk you through the entire 50min & give you my best tips on the way.