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20 MIN ABS + WEIGHTS I 360° Solution, everything you need for a 6-pack - Lower, Upper + Side Abs
22:37

20 MIN ABS + WEIGHTS I 360° Solution, everything you need for a 6-pack - Lower, Upper + Side Abs

Abs = muscles that want to GROW to be visible ♥︎ This video is heavy, intense & your 1-stop-shop for training every inch of your core / Werbung I use a 4kg & 8kg weight. You can substitute that for a heavy book & a bag packed with heavy stuff (stones lol). Muscles: This video combines EVERYTHING you need. Lower abs (very heavy with the dumbbell between the feet), Upper Abs, Sides, Waist & some HIIT to burn extra calories. Bodyweight vs. Weights: ▸ I love & do both. I think the combination of both gives the best results! ▸ You can grow stronger and bigger muscles with Weight Training. You basically handle more weight during the exercise, than you usually carry around on your body all day. That’s why your body needs to adapt and create „extra“ muscle fibers, that you usually don’t need. If you stop seeing progress with bodyweight training, you should consider getting some dumbbells. ▸ Those exercises also ask for a lot of stability, making sure we train our entire torso, waist, back & arms. The Burn? Weight exercises usually don’t burn so much for me. I like to combine them with bodyweight movements so I can really target the little muscles, exhaust them and train them in all ways. __ ➞ my Pam App ♥︎ Free workout 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. SVEA, Cloudy June - Breakfast Club 2. Ella Henderson, Switch Disco, Alok - Under The Sun 3. Charli xcx - Talk talk 4. Enisa - La dadi 5. Paradigm, Niklas Dee, Mike Williams - Surreal (feat. myne) 6. Kehlani - After Hours 7. Loi - The Way I Want It 8. Peter Fox, BENSH - Blackbirds BLN 9. Balu Brigada - So Cold __ 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.
ONLY WAY IS UP - Robin Schulz ft. Izzy Bizu I Happy Dance, Warm Up, Mood Booster
02:50

ONLY WAY IS UP - Robin Schulz ft. Izzy Bizu I Happy Dance, Warm Up, Mood Booster

Invest those 2,5min & your mood will go up… because ONLY WAY IS UP! / Werbung This Song Workout is just a guarantee to end up smiling. I was actually a bit sad the day we filmed this… but it was all forgotten for the length of this song ♥︎ Use it… - as a warm up or quick „mood booster“ - to fight laziness & get into a workout mood! - get your heart rate up in between other videos - finish your session (let's burn those extra calories) __ IBIZA GIVEAWAY (only for German followeres, soooorry!!) Zum Release von "Only Way Is Up" verlosen wir - einen Trip nach Ibiza für 2 Personen - inkl. Flug & Unterkunft - 2 VIP Tickets für Robin Schulz Show im Pacha … an einem Donnerstag eurer Wahl im Juni oder Juli 2024!   Schreibe einfach unter dem Video einen Kommentar, wieso die Reise für dich toll wäre, fülle das Formular aus und schon bist du im Lostopf! ♥︎ Teilnahmeschluss ist der 14.06.2024 https://wct.live/app/40688/onlywayisup __ „Only Way Is Up“ is also in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. http://wmg.click/GetActive __ ➞ 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! __ 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.
4 (weird) morning rituals, that make my life better
00:17

4 (weird) morning rituals, that make my life better

Explanations, so you don’t think I’m locoooo 😄 1. Oil Pulling - that’s a popular one 🦷 I’ve done it for several years already and CANNOT imagine brushing my teeth without doing that before 😵‍💫 I swish with Sesame Oil for 20-30min. It’s antibacterial, anti-inflammatory (= perfect for gums), gives you fresher breath, helps to remove plaque from teeth and brightens them naturally 🟡⚪️ It’s also said to pull out toxins from your body. 2. High Polyphenol Olive Oil - first thing in the morning, on an empty stomach 🫒This is the healthiest version of the already healthy olive oil. The polyphenols reduce oxidative damage and inflammation = the main causes of disease and ageing. Sipping it first thing helps to line the stomach, which then helps with digestion. Things will transit more smooooothly, if you know what I mean 🚽 Side fact, longevity-expert Bryan Johnson fills up 15% of his daily calories with this kind of olive oil! 3. Body / Thigh / Tummy Massage - not every day, but as often as possible 🦵🏼I use a natural oil like Jojoba or a good quality body lotion. Helps me a lot with reducing water retention, making me look more toned, preventing cellulite and improving blood circulation. 4. Qigong - deep breathing, tapping, shaking 🫁 I’m not so much into meditation, but I LOVE taking 5min to breath very deeply into my stomach. Followed by shaking, tapping (klopfen) along arms, armpits, hips & legs and light stretches to stimulate my lymphatic system, therefore detoxify the body, increase energy, decrease stress & focus on my inside energy. It’s a short routine - but very powerful. Do you have a „weird“ or unexpected morning ritual? Tell me! 👀🥸
12 MIN BOOTY PUMP VOL. 2 - make your butt grow I update of my fave Butt Activation - harder & better
13:47

12 MIN BOOTY PUMP VOL. 2 - make your butt grow I update of my fave Butt Activation - harder & better

7 updates to make my FAVORITE Glute Activation even more efficient! ♥︎ During 3 years of constantly doing Vol. 1 I added some tweaks over time to make it harder & burrrrrn even more. This means… this update is tested and optimised VERY OFTEN :D / Werbung We put a huge focus on our BOOTY, trying to not include a lot of thigh work. This way we isolate the glute muscles, learn to use them properly & grow less of our thighs. GOOD TO KNOW: ▸ I do this video BEFORE any type of Leg Day: Gym, weight or home workout ▸ If you activate your glute muscles first (by doing this video) the rest of your Leg Day will be more beneficial for the booty ▸ I swear… even doing this before a basic Squat - Deadlift - Hip Thrust Leg Day makes my booty so much more sore than not spending those 12min beforehand! This workout is for you, if you ... - only feel your thighs burning during squats - have bad joints or knee pain - want to grow your bubble butt & therefore need to put a bigger focus on it - are looking for a efficient Glute Activation before your heavy Leg Day PS: THINK ABOUT YOUR BUTT MUSCLES. Imagine how they give you the strength for every movement. How they lift your hip on during a glute bridge, how they squeeze during the fire hydrants, how they hold the tension (piece of paper between the butt cheeks - you know the deal), and so on. It makes a huge difference! __ You will like this video, if you like my… 10min Booty Pump Vol. 1 12min Grow Your Booty 10min Hard Butt Worth It 10min 4 Sides Booty Activation 10min Glute Bridge Burnout 10min Glute Activation __ ➞ 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. Bella X - Waste My Love 2. DJ Bliss & BIA - 808 3. Leigh-Anne - Stealin’ Love 4. REBRN & DANOR - Contigo 5. Benson Boone - CRY 6. Tiësto & MOGUAI - Explode __ 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.
15 MIN HOURGLASS WORKOUT - 3in1 Legs, Abs & Back - Beginner to Medium Level
16:13

15 MIN HOURGLASS WORKOUT - 3in1 Legs, Abs & Back - Beginner to Medium Level

Including EASIER & HARDER options, so you can get better over time ♥︎ amazing music & cool combination-exercises / Werbung WHAT IS AN HOURGLASS? Having a well-defined waist, with a rounder and bigger hip & breast / back measurement. Of course, this is also down to your genetics. BUT(T) we can create the illusion by building specific muscles! MUSCLES: We train our Legs, Booty, Abs, Waist (Obliques), Arms & Back. All muscles that build an „hourglass shape“. BREAKS: We perform each exercises for 30s and have 3x 30s breaks, so you have enough time to change positions and focus before we go to the next muscle croup. __ You will like this workout, if you like my: 2in1 Flat Belly & Round Booty 20min Full Body Beginner 10min Full Body Beginner 10min Beginner Legs 10min Beginner Abs ▸ Depending on your height, weight and fitness level you will burn between 60-110kcal. __ ➞ 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. The Blessed Madonna - Happier ft. Clementine Douglas 2. Bea and her Business - WOW! 3. Sia - Dance Alone 4. Peter Fox, reezy - Toast 5. Ava Max - My Oh My 6. Teddy Swims - The Door 7. Ninezz - There For You (Go in Life) __ 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.
10 MIN NO JUMPING CARDIO - easy to follow, suitable for all levels
11:11

10 MIN NO JUMPING CARDIO - easy to follow, suitable for all levels

This won’t kill you… and your neighbours won’t either! :D Juicy big b...bs, a loud floor, pain in knees or ankles or simply not being 20 anymore - so many reasons why not to jump ♥︎ I got you covered! / Werbung Suitable for all levels: ▸ challenging for Beginners ▸ perfectly suitable for Medium Level ▸ a nice „calorie burn“ add on for Experts - because we don’t need to reach our absolute limits all the time! This video is… = NOT dancy = easy to do the first time you try it = filled with full body moves, that get your heart pumping over time = a mix of Cardio & Strength exercises PS: If you want to jump: JUMP! You can do that for all Jumping Jacks, Plank Walks = Plank Jumps, Mountain Climbers, etc. __ You will like this workout, if you like my: 10min Calorie Killer 10min Medium HIIT 15min Aerobic Boxing Cardio 10min Stepping Cardio 15min Full Body Cardio 10min HIIT Workout 10min Standing Abs + HIIT ▸ Depending on your height, weight and fitness level you will burn between 60-110kcal. __ ➞ 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. NewEra - Birds In The Sky 2. Giovanni Zarella - Danza 3. R3HAB, Jason Derulo - Animal 4. VAMERO, Bounce Inc. - Fuego 5. HUGEL - Shimmy Shake __ 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.
6 MIN QUICK + DIRTY ABS - short & VERY effective - intense sixpack workout
07:35

6 MIN QUICK + DIRTY ABS - short & VERY effective - intense sixpack workout

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.
5 MIN QUICK MOBILITY - Daily Routine I Good morning, Bedtime or Warm Up I advanced
05:50

5 MIN QUICK MOBILITY - Daily Routine I Good morning, Bedtime or Warm Up I advanced

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.
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