Squatting, hip thrusting or running a lot? ♥︎ Give your hips a 5min break! And maybe release some serious emotional stress… / Werbung Hip mobility? Is important… 1. for running, jumping and squatting. More range of motion, better performance! 2. to prevent lower back, knee + ankle pain. Tight hip flexors are a common cause of lower back pain! 3. if you sit a lot. This creates tightness and maybe pain. 4. to have a better posture by reducing strain on the lumbar spine. 5. for a strong core / abs. Mobile hips allow your core muscles to activate and work more effectively! 6. to age with style. Imagine walking, climbing stairs and getting up from a chair - hip mobility is crucial for that. And for mental & emotional reasons? ▸ The hips are sometimes called the „stress storage center“. Releasing tension will maybe release emotional tension as well! ▸ When you're stressed, your body activates the "fight-or-flight" response, causing muscles like the hip flexors to tighten as part of a protective mechanism. ▸ Some theories, particularly in yoga and somatic therapies, say that the body stores emotions in certain areas. The hips are associated with unresolved emotions like fear, sadness or trauma, making them the storage for emotional baggage. _ This routine is perfect, if you like my: 9min Legs + Butt Stretch 8min Leg Stretch 10min Leg Stretch 8min Stretch for Splits 12min Stretch for Splits _ ➞ 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. Nessa Barrett, Tommy Genesis - DISCO 2. The Marías - No One Noticed __ Business Contact: pamela_reif@icloud.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.

- Feeling stiff & tight? - Cracking like a granny in the morning? - Got the typical „desk posture“ aka. humpback with your head sticking forward? - Experiencing upper body and shoulder pain? … let me help to quickly relieve this tension! This is MAGIC for your Upper Body ♥︎

10 exercises your stiff upper body CRAVES for! Those movements are heaven if you sit a lot (laptop, office, …) & experience back or shoulder pain ♥︎ / Werbung - Sit more than 5h a day? - Feeling stiff & tight? - Cracking like a granny in the morning? - Got the typical „desk posture“ aka. humpback with your head sticking forward? - Experiencing upper body and shoulder pain? … let me help to quickly relieve this tension! This is MAGIC for your Upper Body ♥︎ PS: Standing straight instantly makes you look taller, fitter and more confident as well! _ This routine is perfect, if you like my: 10min Only Back - Bodyweight Workout 10min Bye Bye Round Back 10min Office Life Stretch 10min Mobility 10min Take My Back to Heaven _ ➞ 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. Jack Harlow - Hello Miss Johnson 2. Benson Boone - Pretty Slowly __ Business Contact: pamela_reif@icloud.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.

GET YOUR COOKIE BOOTY MOVING! ♥︎ And don’t forget…. YOUR FLOOR IS LAVA :D No matter if you're in your pyjama, sweater or workout outfit - put on a smile & you’re ready to go! / Werbung Send me your video to IG: christmaspamelareif - I will do a #PamelaXmasDance Compilation with people from all around the world, like every year ♥︎ __ Well, it’s the time of the year again. The time nobody in this world has motivation to work out - BUT WE DO! Because we have a super fun new Christmas Workout, that makes us smile, sweat & doesn’t feel like a workout ♥︎ I (for the first time) had a very easy time creating a Xmas Workout! The music was just so easy to get into, everything fell into place in a heartbeat. I forced myself to keep the moves rather easy as well, so it’s suitable to make the family join and doesn’t overwhelm our freezing winter brain. But easy does not mean... not sweaty :D PS: I think kids will love the last song :D I definitely found a way to package „High Knees“ in a fun way hahaaaa! ▸ Song 1: Kelly Clarkson dropped a new banger - nothing. else. to. add. Moves are easy, mood is breezy! ▸ Song 2: Ava Max wohoooo! This has a little „choreography“ for each chorus. But you’ll get the hang out of it quickly, I know it! ▸ Song 3: The floor is literally LAVA. Props to Dennis :D And your calves might start to burn __ ▸ I burned 80kcal doing it. Depending on your weight, height & fitness level - this can vary between 60-130kcal. __ ➞ 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! __ ▸ I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎ http://wmg.click/GetActive ▸ Find the best Christmas Songs in this playlist: https://wmg.click/Weihnachten 1. Kelly Clarkson - You For Christmas 2. Ava Max - 1 Wish 3. Sam Ryder - You’re Christmas To Me __ 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.

One leg front, 3 pulses 3 long, one leg up, other leg to the front... it's like a little dance to shock your glutes in a new way! Use this workout to START or END any Leg Day. It’s packed with creative moves — perfect for all levels, depending on your booty band ♥︎ / Werbung People always ask me „how do you have a big booty, but no big thighs?“ - parts of it is genetics but(t) I’m also very specific about my Leg Days :D It’s like science! Even if I perform compound exercises (Squats, Deadlifts, ..) I make sure to mainly focus on my booty, not my thighs. My Strategies: ▸ Activation: This is a must (e.g. with a video like this). No matter if I train at home, with bodyweight or in the gym. The best way to make everything you do afterwards target the butt. ▸ Mind-Muscle Connection: Your brain is very powerful. You are stuck with me for 12min anyways, make sure to visualize your booty muscles doing the work. The more you think about it, the more intense you’ll hit the muscle. ▸ Supersets: Add any of those movements to heavier exercises (Squats, ..). This makes sure your bubble butt stays activated. ▸ Burnout: Add this video to the end of the session. Make it shake! __ You will (hopefully) like this workout, if you like my… - 10min Booty Pump - 12min Booty Pum Vol. 2 - 12min Grow Your Booty - 10min Bombastic Booty - 10min 4-Sides Booty Activation - 12min Side Booty - 10min Hard But(t) Worth It _ ➞ 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! __ 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. ROSÉ, Bruno Mars - APT. 2. Joel Corry - Be Alright 3. Jude York - Those Were The Days 4. CYRIL, maryjo - Still Into You 5. Elderbrook, Vintage Culture - Run __ 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

Ready to feel the BURN - without the rush? ♥︎ This workout is all about control & finding that deep core connection. No sweat, no hectic movements! Just slow, intentional exercises. Perfect for sculpting a strong core while keeping things calm and focused. / Werbung This routine is packed with fresh exercises that let you feel every single second (in the best way). Expect smooth transitions, good music (like always) and… not a plank in the end :D Let’s go slow and steady for those strong, defined abs! ▸ for lower abs, upper abs & side abs ▸ medium to advanced level ▸ 100% suitable for men You will like this one, if you’re a fan of: 10min Send my Abs to Heaven 10min Killer Sixpack 10min Ab Workout 10min Abs + Yoga 10min Lower Abs Extreme 10min Absolutely Burning 10min Tummy Torture __ 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 (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. The Blessed Madonna - Brand New feat. James Vincent McMorrow and A-Trak 2. Artemas - how could u love somebody 3. Robin Schulz & CYRIL - World Gone Wild feat. Sam Martin 4. Coldplay x Ayra Starr - GOOD FEELiNGS __ 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.

Are you sitting a lot? Not standing straight? Suffering from back pain? Can't keep your lower back on the floor when training abs? Even if you can’t see it yourself in the mirror… having a strong back is not only eye-catching, but also very healthy! ♥︎ Some people say „reach the age of 30… you will feel why“ :D / Werbung In this video, I’ve combined all kinds of rowing moves: 1-arm, 2-arm, from above, from below, wide, narrow, with dumbbells, and... a towel! These little “breaks” give you a rest from the weights, but burn soooo weeeell. I’m excited to hear how you like the new “soft” equipment ♥︎ Why do we have issues? We are... ▸ sitting at our desks / office for countless hours ▸ looking down on a phone ▸ lifting heavy things the wrong way ▸ mainly training abs + booty. But where is the balance? ▸ ageing doesn’t help with staying straight either… grannies often have a very very crooked back ♥︎ But beautiful back muscles are important! - they can reduce back pain - help you to stand straight & fix a "desk posture" - fix a humpback (grandma’s usually have this but I also see a lot of younger people developing the same) - it's the main support structure for your body! It will stabilise your spine, which is amazing to prevent injuries - everything in our body should be balanced! I recommend at least 1 upper body day per week. I have never in my life only trained abs, only legs etc. I always trained my upper body as well! __ ▸ I used 8kg, which felt easy/fine for most exercises. I could have went for 10kg as well! ▸ Homemade weight: grab a bag, fill it up with heavy stuff (rice, milk, books, etc.) .. we CAN make it work! ▸ I burned 70kcal. Depending on your height, weight & fitness level - you will burn between 60-120kcal. It's a strength focused workout & muscles will burn more calories on the long run as well. I would not recommend only doing HIIT sessions! __ You will like this workout, if you like my: 15min Sexy Back Workout 10min Only Back 10min Upper Body Workout + Loop Band 15min Complete Upper Body 10min Bye Bye Round Back 15min Upper Body with weights __ ➞ 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. Teddy Swims - Bad Dreams 2. Ofenbach, Joeboy - 1:1 3. Ava Max - Spot a Fake 4. Alex Warren - Burning Down 5. CYRIL, Dean Lewis - Fall At Your Feet (with Dead Lewis) 6. Ed Sheeran - Shape of You __ 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.

Good music, easy to follow, not killing YOU… but still killing calories! No matter if you’re a Beginner or advanced - this one will make you smile a lot and sweat a bit! / Werbung Soooo let me explain :D I originally wanted to create a basic Beginner cardio with 30s timers. Then I matched the moves the music and suddenly it was so much fun, it turned into a „Happy Cardio“ video that I LOVE doing (although I’m not a Beginner). But sometimes you wanna go easier, no matter which level you’re in - right? ▸ basic cardio, but more fun ▸ easy to follow, nothing complicated ▸ great music ▸ suitable for all levels ▸ no burpees, minimal jumps ▸ (almost) 100% neighbour friendly _ Apart form the good mood & I can also guarantee a serious number of burned calories here. ▸ I burned 80kcal in those 10min. Depending on your height, weight and fitness level this might vary between 70-130kcal. __ You will like this workout, if you like my: 12min Happy Cardio 12min Kicking Calories 1000 Steps Cardio 10min Simple Cardio 10min Calorie Killer __ ➞ 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.⁠ ⁠Tiesto & Alana Springsteen - Hot Honey 2.⁠ ⁠Nathan Dawe x Joel Corry x SACHA - HIGHER 3.⁠ ⁠Charli xcx & Troye Sivan - Talk talk featuring troye sivan 4.⁠ ⁠David Guetta & Alesso - Never Going Home Tonight (feat. Madison Love) 5.⁠ ⁠Bea and her Business - Safety Net __ 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.

Low Impact, Floor Only & New Exercises ♥︎ this is a FEEL GOOD session! It's hard - but not super hard, burning - but not horribly & mood boosting because of the beautiful view & great music / Werbung This Pilates workout… - includes lots of new movements! Banana Crunch, Banana Hold, Big Side Bends, etc. - is floor only, no standing up, no squats, jumps or mountain climbers - is slow, no rushing from exercise to exercise - is a mix out of strength, toning & balance - trains: Core Strength, Abs, Back, Arms, Booty, Hamstrings STORY: I filmed this one with my mom (only the 2 of us) on a beautiful Ibiza morning... althouuugh actually we had to wake up in the dark, got ready without knowing if the sky will be great (you never know on an island), drove there in the dark, came way to early, waited for a lifetime and theeeeennnnn... it luckily turned out beautiful haha! Hope you like it xxx I’m a big fan of switching up my workouts. One day I’ll go hardcore sweaty, the other day with weights and at least 1x per week a full slow Pilates Day :) I really love the „slow strength“ style, while feeling more graceful. It's amazing to tone, sculpt + strengthen your body. __ ➞ 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 will like this, if you like my... 15min Power Pilates 15min Pilates Workout 10min Advanced Pilates 10min Bye Stiffness 12min Pilates 10min Standing Legs Pilates 15min Pilates Abs 15min Booty Pilates, knee friendly __ ▸ 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. Sonny Fodera, Jazzy & D.O.D - Somedays 2. Elderbrook & Snakehips - Sunshine 3. Omah Lay - Moving 4. RÜFÜS DU SOL - Lately __ 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.