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

Time to switch things up! Ever wondered what else you can do on a Core Day, if you don’t feel like doing crunches & planks? ♥︎ No Yoga Mat needed - everything standing! 2in1 - so you can train the most „important“ target muscle groups at the same time, while saving time :D Legs will burn, booty will shake & your core will get stronger. Core - Mind-Muscle Connection: When performing standing crunches, it’s REALLY important to keep a correct form. Otherwise you’re not even training the correct muscles - and you obviously don’t want to waste your time with me hoho. ▸ tuck your hip / slightly slightly „under“ aka. forward aka. don’t stick your bum out (makes it easier to engage your abs) ▸ exhale to contract the abs, pull your belly button towards your spine & pull your upper abs up towards your chest ▸ keep this 360° tension, while you start breathing normally ▸ exhale on effort: exhale sharply as you e.g. bring the knee up ▸ keep your movements slow and controlled, focusing on a "crunching" contraction rather than just lifting the legs __ You will like this workout, if you like my: 10min Standing Abs - not sweaty 15min Hourglass Workout - Beginner to Medium 10min Leg Workout Beginner 10min Beginner Full Body Workout 20min Full Body Beginner 10min Easy Happy Cardio ▸ Depending on your height, weight and fitness level you will burn between 50-110kcal. __ ➞ 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. 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! __ Copyright Free music by Artlist.io 1. Curtis Cole - Hesitate 2. Jane The Boy - Good Feeling 3. Jane The Boy - Lights Up 4. Icarus - Sing __ 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.

Upper, lower & side abs - THE COMPLETE PACKAGE ♥︎ Already got strong abs but need an EXTRA challenge to finally make those packs grow? Let’s add some weights! / Werbung I like to combine & switch up my ab workouts. Bodyweight will always be my first love - but adding weights spices it up! ▸ The burn is NOT the same (in my opinion). In fact, it’s less by adding weights lol. But the soreness on the day after & the long-term result is GREAT! ▸ 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. ▸ 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: ▸ to keep your LOWER BACK FLAT ON THE MAT. This is essential for your health & essential for training your lower abs. If you don't keep it flat on the mat, you will not train 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: FINE. You will improve over time. ▸ 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. ▸ Side Planks are tricky, especially when elevated. Your body forms one straight line from ankle to shoulder. Butt is in one line as well, don’t stick it out! __ ➞ my Pam App ♥︎ Free workout plans (14 versions, different fitness levels), lot of recipes & tips: https://www.pam-app.de/app ▸ 23of 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. Curtis Cole - Maracadombe 2. Donner Tie - Joga Bola 3. Donner Tie - É muito bom 4. Notize - Everything to Me 5. D Fine Us - Body on Fire __ 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.