Pamela Reif | 15 MIN COMPLETE UPPER BODY - all you need for back, arms & chest I with weight or bottle @PamelaRf1 | Uploaded August 2023 | Updated October 2024, 20 hours ago.
No cardio, just strength! Home or Gym - both possible ♥︎ Train your back for a beautiful posture, biceps, triceps, shoulders & chest with meeeee / Werbung
All exercises in this video follow whatever I would do in a "free weights area" in the gym. Combined in nice supersets, with minimal (but some!) breaks to make it verrrrrrry efficient in minimal time :) without all the blabla in between, this is probably what you would do in 30min in the gym haha!
Muscle Groups:
▸ back = beautiful posture, good power to lift things, bye back pain
▸ chest = if life throws you to the ground… you’re strong enough to push yourself up
▸ biceps = for the inner hulk
▸ shoulders + triceps = anti flabby arms
__
I used a 6kg / 13 lbs dumbbell.
Use something lighter if needed! This was quite heavy after time.
Your home-made weight:
1. Take a empty, big bottles
2. Search for dense + heavy food in your kitchen. For example rice.
3. Fill up the bottles with rice & make sure close them (lol).
The video is in full length which means you can just follow whatever I’m doing.
Depending on your fitness level, height and weight you will burn between 70-120 kcal.
__
➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
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 instagram.com/pamela_rf
➞ Food Account 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. Sigala & Dopamine - Feel It Deep Inside
2. Joel Corry x Icona Pop x Rain Radio - Desire
3. Robin Schulz - Smash my Heart
4. Anne-Marie - UNHEALTHY feat. Shania Twain
5. James Blunt - Beside You
6. Mika Setzer - All I Know
__
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.
No cardio, just strength! Home or Gym - both possible ♥︎ Train your back for a beautiful posture, biceps, triceps, shoulders & chest with meeeee / Werbung
All exercises in this video follow whatever I would do in a "free weights area" in the gym. Combined in nice supersets, with minimal (but some!) breaks to make it verrrrrrry efficient in minimal time :) without all the blabla in between, this is probably what you would do in 30min in the gym haha!
Muscle Groups:
▸ back = beautiful posture, good power to lift things, bye back pain
▸ chest = if life throws you to the ground… you’re strong enough to push yourself up
▸ biceps = for the inner hulk
▸ shoulders + triceps = anti flabby arms
__
I used a 6kg / 13 lbs dumbbell.
Use something lighter if needed! This was quite heavy after time.
Your home-made weight:
1. Take a empty, big bottles
2. Search for dense + heavy food in your kitchen. For example rice.
3. Fill up the bottles with rice & make sure close them (lol).
The video is in full length which means you can just follow whatever I’m doing.
Depending on your fitness level, height and weight you will burn between 70-120 kcal.
__
➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
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 instagram.com/pamela_rf
➞ Food Account 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. Sigala & Dopamine - Feel It Deep Inside
2. Joel Corry x Icona Pop x Rain Radio - Desire
3. Robin Schulz - Smash my Heart
4. Anne-Marie - UNHEALTHY feat. Shania Twain
5. James Blunt - Beside You
6. Mika Setzer - All I Know
__
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.
