15 MIN FULL BODY HIIT WORKOUT - burn lots of calories / No Equipment I Pamela Reif Pamela Reif 2024-10-18 | 15 MIN FULL BODY HIIT WORKOUT - burn lots of calories / No Equipment I Pamela Reif
15 MIN BACK ATTACK, Back-Only Workout - 100% strength, 0% cardio I Equipment: weights + towel Pamela Reif 2024-10-09 | 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 / WerbungIn 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/GetActive1. Teddy Swims - Bad Dreams2. Ofenbach, Joeboy - 1:13. Ava Max - Spot a Fake4. Alex Warren - Burning Down5. CYRIL, Dean Lewis - Fall At Your Feet (with Dead Lewis)6. Ed Sheeran - Shape of You__unterstützt durch Warner Music GermanyDisclaimer: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 EASY HAPPY CARDIO - Beginner Friendly, nothing complicated Pamela Reif 2024-09-27 | 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! / WerbungSoooo 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/GetActive1. Tiesto & Alana Springsteen - Hot Honey 2. Nathan Dawe x Joel Corry x SACHA - HIGHER3. Charli xcx & Troye Sivan - Talk talk featuring troye sivan4. 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 GermanyDisclaimer: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 RISE + SHINE PILATES - Slow Full Body / great music: Vacation, Tech-House, Dance-Pop Pamela Reif 2024-09-11 | 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, HamstringsSTORY: 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 xxxI’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/GetActive1. Sonny Fodera, Jazzy & D.O.D - Somedays2. Elderbrook & Snakehips - Sunshine3. Omah Lay - Moving4. RÜFÜS DU SOL - Lately__unterstützt durch Warner Music GermanyDisclaimer: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.
1000 STEPS CARDIO - ON THE BEAT - walk the calories away I fast, fun + sweaty Pamela Reif 2024-08-28 | I burned 120kcal doing it once!! Aerobic, Sexy Latin, Running + Electronic Music - let’s step for 10min on the beatsssss ♥︎ Sweat & smiles guaranteed! / WerbungReady to walk half a marathon with me (or 2% of it)? Your heart will be pumping like crazy, I promise! I had such a fun time creating this workout. When I tested everything (for about 90min, incl. breaks to think) I literally burned 750kcal - crazy, right? ▸ 1000 steps ▸ sweaty, quick + fun▸ coordination needed ▸ no HIIT exercises▸ no burpees, no big jumps, no squats▸ nothing on the floor__You will like this workout, if you like my: 10min Stepping Cardio 15min Aerobic Boxing Cardio ▸ Depending on your height, weight and fitness level you will burn between 90-150kcal. __➞ 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/GetActive1. Robin Schulz x Joel Corry x KOPPY - Upside Down2. Heggemann - Body 2 Body (Radio Edit) 3. Henri PFR - Last Night (feat. Sadie Rose Van)4. SICARLO - Ey Mamacita__ Business Contact:pamela_reif@icloud.com__unterstützt durch Warner Music GermanyDisclaimer: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 pro
10 MIN BACK TO HEAVEN - Back + Spine Mobility, everything you need to fix posture & back pain Pamela Reif 2024-08-14 | This is MAGIC for your back ♥︎ suitable for all levels, ages & times of the day. Even my parents joined this one! To start your day, warm up for a workout, on a rest day, before bed or for an instant pain-relief! / WerbungGosh… have you ever noticed HOW MANY people walk around with a sh*tty posture? And how amazingly confident people with a straight back & tall posture look like? If you haven’t: please pay attention the next time you leave the house :D This is no surprise, we are… ▸ sitting at our desks / office for countless hours ▸ looking down on a phone ▸ looking down on magazines / a book ▸ lift heavy things the wrong way ▸ ageing doesn’t help with staying straight either… grannies often have a very very crooked back It might be comfy for the moment to sit with a round back... but long-term you will most likely suffer from back pain and stiffness. So, let’s fix or prevent your back pain, tightness and humpback! Ready to catapult your back to heaven? _This routine is perfect for you, if you like my: 10min Only Back - Bodyweight Workout10min Bye Bye Round Back 10min Office Life Stretch 10min Mobility _➞ 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/GetActive1. Marten Lou, Shouse - Fight For You (Devotion) 2. Charli xcx, Billie Eilish - Guess featuring Billie Eilish 3. ROYA - Cruise 4. Benjamin Amaru - that life__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.
You can’t change what happened but you can DEFINITELY decide how you continue with your day ♥️ Pamela Reif 2024-08-03 | ...
10 MIN MONSTER CARDIO - SMILE GUARANTEE I + Standing Abs I Fast Beats, Drum & Bass, Techno, Pop Pamela Reif 2024-07-31 | Wowi, this video hits DIFFERENT! I created lots of workouts in the past… but Song 2 releases a level of energy I didn’t know I have :D it’s also 200% more fun than it already looks like. You need to try to feel what I’m talking about!!! ♥︎ / WerbungHappy to Monster Energy - why? ▸ Song 1 is pure happiness! This song made me shed a happy tear▸ Song 2 turns you into a Drum & Bass stomping energy-monster! Let the speed of the music speed up your movements ▸ Song 3 is Techno, but almost chill after our Song 2 experience :D Hit the beats!This workout is… - not dancy- classic movements on the beat - very energetic - a mix of Cardio, HIIT + Standing Abs - nothing on the floor__This routine is perfect for you, if you like my: - 10min Sweaty Endorphins - 10min Techno HIIT - 10min Heartbeat on Fire - 10min Kicking Calories - 15min Pam Power - 10min HIIT - 15min Sweaty Dance - 10min HIIT HIIT Hooray- 12min Happy Cardio - 10min Stepping Cardio - 12min Happy Sweat - 10min Simple Cardio __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 80-130kcal. __➞ 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! __ I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎http://wmg.click/GetActive1. Tones And I - Dance With Me2. IRAH - Gunfinger (Salute) feat. Chase & Status3. LANNÉ - Comptine d'un autre été, l'après-midi (Techno Mix)__Business Contact:pamela_reif@icloud.com__unterstützt durch Warner Music GermanyDisclaimer: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 LATIN Dance Cardio - shake your hips to a healthier & happier you Pamela Reif 2024-07-20 | Afrohouse, Latino, Electronic Dance - shake, shimmy & sweat to freaakingggg amazing music! ♥︎ Join me and dance yourself to a healthier & smiling version of yourself :) / Werbung This workout is easy to learn… and so much fun! Just bring 10% of motivation and I will transform it into 110% hoho. 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 ♥︎Since doing a workout should never feel annoying or like a punishment to yourself: 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:▸ the songs are great to sing along, even if you cannot speak Spanish :D ▸ mood: sexy, high energy, happy, booty shakes, festival & summer ▸ level: medium to hard, depends on your effort hoho __This routine is perfect for you, if you like my: - 10min Sweaty Endorphins - 12min HIIT the Dancefloor - 10min Sunshine Dance - 10min HIIT HIIT Hooray- 10min Boss B*tch - Dance like nobody’s watching- 15min Happy Dance- 10min R&B Dance- 10min Energy Boost - 12min Happy Sweat - 12min Happy Cardio - 12min Enjoy Cardio - 15min Sweaty Dance __Apart from the good mood & I can also guarantee a serious number of burned calories here. ▸ I burned about 110kcal in those 10min. Depending on your height, weight and fitness level, it may differ from 100-180kcal. __➞ 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/GetActive1. HUGEL & Westend - Aguila ft. Cumbiafrica 2. Piso 21, Clean Bandit, Jhosy - Mar Azul 3. LIMONADE, David Meli - Ocean 4. John Summit - La Danza__Business Contact:pamela_reif@icloud.com__unterstützt durch Warner Music GermanyDisclaimer: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 BOOTY SHELF - LIFT YOUR GLUTES, Gym Style I Weight & Booty Band Pamela Reif 2024-07-05 | You can do this at home or in the gym ♥︎ Target the upper, side + main part of your butt muscles, to build a proper booty shelf! / Werbung Yay here we go again! Booty with weights aka. gym at home or gym in the gym (because sometimes a Pam workout in the gym is more effective than your own gym training) - highly requested! ▸ I am using a 8kg / 17 lbs dumbbell. Please choose a weight that feels good for you! You can also take a couple and switch along the workout. The workout consists out of: - Sitting Abductor Circuits - Standing Lateral Squat Circuits - Fire Hydrant + Crab Walk Circuits You will like this video, if you like my: - 20 MIN BOOTY WORKOUT - weight & booty band- 20 MIN BOOTY + THIGHS - with weight- 15 MIN BOOTY - weight, booty band - 10 MIN BUBBLE BUTT - Glute Bridge Burnout - 20 MIN BOOTY BULDER __Your home-made weight: 1. Take a bag 2. Search for dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc. 3. You can easily put 6 to 10 packs into one bag. That makes 6 to 10 kg :) The video is in full length which means you can just follow whatever I’m doing. __➞ 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!__I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎http://wmg.click/GetActive1. BL3SS, CamrinWatsin, bbyclose - Kisses 2. Bebe Rexha - I’m The Drama 3. TAD - Droppin' It 4. Joshua Bassett - Dancing With Tears In My Eyes 5. noonoouri, Enisa - Up All Nite6. Fred again… Anderson .Paak, CHIKA - places to be__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.
20 MIN ABS + WEIGHTS I 360° Solution, everything you need for a 6-pack - Lower, Upper + Side Abs Pamela Reif 2024-06-19 | 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/GetActive1. 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.comunterstützt durch Warner Music GermanyDisclaimer: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.
QUICK EFFECTS - abs without losing weight | 1-2 days Pamela Reif 2024-06-10 | QUICK EFFECTS - how to make your abs visible, without losing weight 🥸🤜🏼🤛🏽 aka. how to get more definition with tricks, that will already show a difference within 1-2 days 🚀1. Cut out food intolerances: My gosh, this makes SUCH a difference (for me). I can have the flattest stomach but if I react to something, all the ab definition is gone & takes 1-2 days to recover 🤣🤣 Little sleep, stress (emotional or work), hormones, etc. can also affect this ♥️2. Skin tissue massage: I love love love to do this every day for ca. 2min, mostly after the shower or in the morning 🚿This will get blood & fluids moving and I feel like I store less extra water that way, which then makes the muscle definition more visible. You will need some body lotion or oil 🧴3. Digestion belly massage: Is there something stuck? 👀💨 Some gas, bloating, pain, a cramp or constipation? I do this every night before sleep or as an instant-treatment if I experience those symptoms. Helps so much! I use (my éla hair) oil 🥸4. Limit low-quality salts: which are mainly in processed foods 🍔🥓 They can make you gain water weight = you look less defined, although you’re actually leaner. I don’t limit my high-quality salt intake (Keltic Sea Salt,…) but would do for things like chips, cheese, salty olives, beef jerky, etc.
ONLY WAY IS UP - Robin Schulz ft. Izzy Bizu I Happy Dance, Warm Up, Mood Booster Pamela Reif 2024-06-07 | 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 14.06.2024https://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.comunterstützt durch Warner Music GermanyDisclaimer: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 Pamela Reif 2024-05-26 | 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 Pamela Reif 2024-05-24 | 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 DayPS: 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/GetActive1. Bella X - Waste My Love 2. DJ Bliss & BIA - 8083. 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 GermanyDisclaimer: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 Pamela Reif 2024-05-10 | Including EASIER & HARDER options, so you can get better over time ♥︎ amazing music & cool combination-exercises / WerbungWHAT 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/GetActive1. 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 GermanyDisclaimer: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 Pamela Reif 2024-04-24 | 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/GetActive1. NewEra - Birds In The Sky2. Giovanni Zarella - Danza3. R3HAB, Jason Derulo - Animal 4. VAMERO, Bounce Inc. - Fuego 5. HUGEL - Shimmy Shake__ Business Contact:pamela_reif@icloud.com__unterstützt durch Warner Music GermanyDisclaimer: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 Pamela Reif 2024-04-10 | 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/GetActive1. Trinix - Hotstepper2. 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 GermanyDisclaimer: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 Pamela Reif 2024-03-27 | 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/GetActive1. 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 GermanyDisclaimer: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 POWER PILATES - this is a proper workout, my personal favorite / floor only, knee friendly Pamela Reif 2024-03-18 | 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 climbersI 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/GetActive1. BOY LOCO - Slow Dancing2. Ian Hooper - Appletree3. Josh Breaks - Easy 4. Griff - Miss Me Too 5. Teddy Swims - Lose Control 6. Benjamin Amaru - waiting __unterstützt durch Warner Music GermanyDisclaimer: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 SIMPLE CARDIO - On The Beat I not embarrassing, suitable for public places, easy to follow Pamela Reif 2024-02-20 | 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 + HIIT20min 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/GetActive1. Jason Derulo & Michael Bublé - Spicy Margarita 2. Jason Derulo & David Guetta - Down 3. Jason Derulo - Acapulco4. Jason Derulo - Glad U Came __Business Contact:pamela_reif@icloud.comunterstützt durch Warner Music GermanyDisclaimer: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 BLOATING + STOMACH PAIN RELIEF - exercises, stretches & massaging I quick help Pamela Reif 2024-02-15 | 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 & constipation2. 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! 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/GetActive1. Michael Marcagi - Scared To Start 2. Leona - Undream You 3. Benson Boone - Beautiful Things __unterstützt durch Warner Music GermanyDisclaimer: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 TECHNO HIIT - Cardio on the beat, fast, fun - this makes you MOTIVATED! Pamela Reif 2024-01-29 | 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/GetActive1. LUM!X, Jordan Rys - Fireflies 2. POLTERGST, Blasterjaxx, ILSE - Jolene3. Wave Wave, Jake Silva, Bruno Wolff - Desire4. Jojee, DIRECTA - Wünsch dir was 5. BENNETT - Vois sur ton chemin (Techno Mix)__Business Contact:pamela_reif@icloud.com__unterstützt durch Warner Music GermanyDisclaimer: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 ONLY BACK - Bodyweight Workout, on the floor - maximum focus on back muscles I No Equipment Pamela Reif 2024-01-17 | 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/GetActive1. 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 GermanyDisclaimer: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.
LIVE WORKOUT - 50 MIN ABS + CARDIO DANCE, intense & super happy Pamela Reif 2024-01-08 | 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.
10 MIN TUMMY TORTURE - Killer Sixpack Vol. 3 - extreme ab workout I PS: no mountain climbers Pamela Reif 2024-01-06 | YES, I FAILED for once :D But we are in loveeee with the challengeeeee, right?Let’s shock our abs with some new moves ♥︎♥︎♥︎ / WerbungFor this one, I don’t witness the classic „burn“… because my abs just give up right away? :D I definitely feel it the day after and I cannot wait for the day and level of strength, when this will be easy peasy. Dream big - work hard - make it happen.PS: No mountain climbers, no plank jumps, no standing up ▸ for lower abs, upper abs & side abs▸ 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 R.I.P. Abs with Willi Whey 10min Lower Abs Extreme __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/GetActive1. CYRIL - Stumblin’ In2. Galantis, Hannah Boleyn - Little Bit Yours3. Timmy Trumpet & Tinie Tempah - Blazin ft. Enisa 4. Jack Harlow - Lovin On Me __Business Contact:pamela_reif@icloud.com__unterstützt durch Warner Music GermanyDisclaimer: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 PARTY DANCE WORKOUT - fun cardio on pop music I Pamela Reif Pamela Reif 2023-12-29 | 10 minutes have NEVER passed so quickly :D I can officially say this after 250 uploaded videos. Each time I do the Party Dance I think… what the heck, that’s not possible! Enjoy this super happy cardio session & disco pump your worries away ♥︎ / Werbung To be honest, I had the HARDEST time creating this workout. If you follow my IG you know that it took me so many days of frustration… even on Christmas :D But 2 days ago everything fell into place, I called Dennis and yelled „WE FILM TOMORROW!“. Yay yippie yay, I’m so happy! PS: The songs are first claaaasss. Sing and scream along! This routine is perfect for you, if you like my: - 12min HIIT the Dance Floor- 10min Sunshine Dance - 10min HIIT HIIT Hooray- 10min Boss B*tch - Dance like nobody’s watching- 15min Happy Dance- 10min R&B Dance- 10min Energy Boost - 12min Happy Sweat - 12min Happy Cardio - 12min Enjoy Cardio __Apart from the good mood & I can also guarantee a serious number of burned calories here. ▸ I burned about 70kcal in those 10min. Depending on your height, weight and fitness level, it may differ from 60-110kcal. __➞ 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! __ I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎http://wmg.click/GetActive1. David Guetta - When Love Takes Over (ft. Kelly Rowland) 2. Joel Corry x MK x Rita Ora - Drinkin'3. The Blessed Madonna feat. Jacob Lusk - Mercy4. Icona Pop - I Love It (Feat. Charli XCX) __Business Contact:pamela_reif@icloud.com__unterstützt durch Warner Music GermanyDisclaimer: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 yo
DANCING AROUND THE WORLD - Part 2 ♥️🌍 dance parties in all our living rooms!! Pamela Reif 2023-12-27 | ...
12 MIN CHRISTMAS DANCE WORKOUT - Best Of + New Hits of 2023 I Sweaty Version Pamela Reif 2023-12-13 | DANCE & DON'T WORRY ABOUT A THING ♥︎ This year, I prepared a combination of NEW DANCY XMAS HITS + my favorite 2 OG choreographies of the past years :) sooooo if you are a Pam Fan, you will already nail 50% of the challenge haha! / Werbung No matter if you're in your pyjama, sweater or workout outfit - this will elevate your mood! You can go with 100% energy to make it a "workout" or you can go easy and just enjoy it as a fun moment in your living room :) Tag me on Instagram if you dance to it - I will do a #PamelaXmasDance Compilation like every year ♥︎ ▸ Song 1: Jason Derulo didn’t fail to drop a GREAT xmas song, it’s so dancy!! ▸ Song 2: Ava Max flashback to 2020? ▸ Song 3: This is my personal favorite part, an energy boost to Cher! ▸ Song 4: Aaaaand the OG of Kelly Clarkson. Santa in a Hurryyyy, let’s go __▸ I burned 70kcal doing it. Depending on your weight, height & fitness level - this can vary between 60-120kcal. __➞ 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/Weihnachten1. Jason Derulo - Closer to Christmas2. Ava Max - Christmas Without You 3. Cher - DJ Play A Christmas Song4. Kelly Clarkson & Brett Eldredge - Under The Mistletoe__Business Contact:pamela_reif@icloud.com__unterstützt durch Warner Music GermanyDisclaimer: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 BYE STIFFNESS - active stretching & mobility I in the morning, before or after a workout Pamela Reif 2023-11-24 | Is normal stretching too boring? Don’t want to sit down & do „nothing“? Let’s do it the DYNAMIC way! ♥︎ Including advanced moves - for strong joints, happy muscles, flexibility & fuller range of motions.Sometimes, I just DON’T feel like doing a „calm“ kind of stretch. I feel stiff, I know I should do it, but I rather want to move my body in a more „sporty“ way anyways. This routine comes in perfect whenever you…▸ feel stiff like a stick (e.g. in the morning) ▸ want to do something in the late evening, without potentially disturbing your sleep with a hardcore workout ▸ crave a dynamic warm up, pre-workout▸ need a dynamic cooldown, post-workoutLet’s enjoy the freedom of moving our body smoothly until we get ooooold! Don’t forget to work on your mobility - it’s important :) Why? ▸ 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/GetActive1. Marten Lou - My Love for You (Yebba's Heartbreak)2. Benson Boone - To Love Someone3. Ian Hooper - Voodoo__➞ 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 GermanyDisclaimer: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 HEARTBEAT ON FIRE - Cardio HIIT / fast, fun, on the beat - this makes you SWEAT! Pamela Reif 2023-10-21 | Techno, House, Drum'n'Bass - this HIIT video makes your music dreams come true ♥︎ Plus, those genres are GREAT for super-quick Cardio / HIIT moves. You won’t notice how freaking quick your heart is beating until you’re done!! / Werbung Let me tell you… the end got my pulse to 190 bpm. Yes, correct… 190!!!! :D It gives me such an Endorphin Rush and since I want to hit all the beats, I simply cannnnnnot lose tempo. What a genius system for a Cardio HIIT session. FACTS: ▸ style: quick, motivating, hardcore & energetic ▸ music: Drum'n'Bass, Pop, House & Techno ▸ difficulty: hard ▸ sweat level: 100! This routine is perfect for you, if you like my: - 10min Sweaty Endorphins - 10min Kicking Calories - 15min Pam Power - 10min HIIT - 15min Sweaty Dance - 12min HIIT the Dancefloor - 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/GetActive1. Campbell x Alcemist - Would You (go to bed with me?)2. Robin Schulz & Rita Ora & Tiago PZK - I'll Be There3. Paradigm - Mr. Brightside 4. BENNETT - Vois sur ton chemin (Techno Mix)__Business Contact:pamela_reif@icloud.com__unterstützt durch Warner Music GermanyDisclaimer: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 HARD BUT(T) WORTH IT - Booty Activation, it’s magic for your glutes! Pamela Reif 2023-10-03 | Do this TO START any Leg Day for the best Booty results! ♥︎ / WerbungPeople always ask me „how do you have a comparable big booty, but no big thighs?“ - well yes, parts of it is genetics BUTT I’m also verryyyy specific about my Leg Days :D It’s like science to me! Even if I perform compound exercises (Squats, Deadlifts, ..) I make sure to mainnnnnnly focus on my booty, not my thighs. ▸ Strategy 1: Activating my glutes is a must for me. No matter if I train at home, with bodyweight or weights in the gym. It’s the best way to make me feel my backside burning & working for the rest of the session. Squats, deadlifts, glute bridges - I want the compound exercises to hit your butt! ▸ Strategy 2: Your brain is a very powerful thing. And mind-muscle connection is no joke. If you are stuck with me for the length of this video, make sure to visualize your booty muscles doing the work. The more you think about it, the more intense you’ll hit the muscle. ▸ Strategy 3: Add any of those movements as a Superset to heavier exercises (Squats, ..). This makes sure your bubble butt stays activated.▸ Strategy 4: Add a burnout in the end of the session. This video or any of my other „Booty Activation“ videos will work great as a burnout :) make it shake! You will (hopefully) like this workout, if you like my…- 10min Booty Pump- 12min Grow Your Booty- 10min Bombastic Booty - 10min 4-Sides Booty Activation - 12min Side Booty _➞ 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/GetActive1. Bella Poarch, Lauv - Crush2. BELLA X - Cloud 93. Mathieu Koss, Madcon - Queen for a Day (Yeke Yeke) 4. Alle Farben, James Carter, VARGEN - Wanna Dance__Business Contact:pamela_reif@icloud.comunterstützt durch Warner Music GermanyDisclaimer: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 UPPER BODY + Booty Band I seems simple but is magic for your back & posture! Pamela Reif 2023-09-20 | Find it difficult to train your BACK without using weights? Grab your booty band! If it can make our booty sexy, it can also do wondeeeers for our upper body! / Werbung This is an updated version of our 1st "Upper Body + Booty Band" - new exercises, new variations, new challenge :) I was literally sitting on my mat thinking in which direction I can still pull this band, because Vol. 1 is one of my favorite workouts ever! :D I had some new ideas, hope you like themmmm xxxxThis workout is not sweaty at all, it focusses on the strength and activation of your muscles, also doing a great job for posture :) if you are sitting a lot or have an office job, this should work great for you. - MAIN FOCUS: Back, Shoulders + Posture- SECONDARY MUSCLES: Core / Abs, Triceps, Biceps ▸ START YOUR GYM WORKOUT with this video for muscle activation. Makes such a difference once you grab heavy weights!▸ DO IT AT HOME for minimal equipment & maximum burn. ▸ You can INCREASE INTENSITY by using a stronger Booty Band or 2 at once. ▸ Use it as a BURN OUT in the end of any session. 🚨 NO BAND? Grab some water bottles. Will train the muscles differently, but still super efficient!! It's gonna burn for sure. _➞ 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/GetActive1. Leigh-Anne feat. Ayra Starr - My Love 2. Kenya Grace - Strangers 3. Jeannette - Shots 4. SVEA - Dead Man Walking__unterstützt durch Warner Music GermanyDisclaimer: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.
my best Choco Banana Bread - #pamapp Pamela Reif 2023-09-10 | My classic Banana Bread Recipe (you can find it in my #PamApp) was an absolute hit. After 115.000 likes and thousands of happy messages, it was about time for a follow-up with... chocolate! It is just as good :) Texture: incredibly tender, fluffy & juicy Topping: a pretty nut butter swirl! Taste: rich in cocoa, naturally sweet from bananas, special by adding big banana pieces and dates & not „heavy“ at all1 serving = makes ca. 500g cake = approx. 10 slicesI did double the portion here. Ingredients: 150g wholegrain spelt flour 50g ground nuts 30g cocoa powder optional: 2 tbsp coconut sugar 1-2 tsp baking powder 1 tsp salt 250g banana 40g dates 60g dark chocolate 30g coconut oil 100ml plant milk 1 tsp vinegar 10-30g nut butter for the swirl Find this recipe in my #PamApp. search for „Banana Bread“ and follow the recipe step by step, you can also adjust the portions without calculating in your head!
10 MIN BEGINNER FULL BODY WORKOUT - 100% Standing for Abs, Legs & Arms I with noonoouri Pamela Reif 2023-09-08 | A motivating Beginner routine - it’s fun, short & sweet! You don’t need a lot of discipline for this one, time will fly by ♥︎ / Werbung Welcoming noonoouri - a groundbreaking virtual influencer and fashion icon, created in 2018 by Joerg Zuber. She blurs the lines between reality and virtuality, making her a prominent figure in fashion. noonoouri collaborates with top brands and magazines like VOGUE China, Cosmopolitan India, Glamour Brazil or Trussardi. She also uses her reach to bring awareness to environmental issues, giving her a deeper meaning in the virtual influencer world.Now, noonoouri starts her music career - literally giving a voice to the voiceless. Her first song in collaboration with superstar DJ Alle Farben is the first song we train to :) ▸ Muscles: arms, abs & legs ▸ Mood: fun, motivating, happy▸ Level: beginner__➞ 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/GetActive1. noonoouri & Alle Farben – Dominoes2. Joel Corry x MK x Rita Ora - Drinkin' 3. Sonny Fodera & MK - Asking (feat. Clementine Douglas) 4. Tiësto & BIA - BOTH (feat. 21 Savage)__Business Contact:pamela_reif@icloud.comunterstützt durch Warner Music GermanyDisclaimer: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.
12 MIN POWER YOGA - with creative combos to challenge your strength & flexibility Pamela Reif 2023-08-23 | Including lots of exercises you have (probably) not done before! ♥︎ Dip into purple paradise with me and improve your strength, posture, build muscles, power & also stretch your entire body :) / WerbungAlthough Yoga might not be the center of my expertise, I still love and add one "slower" session each week, to balance out all the pumping and sweating I usually do. I really love and look forward to this session because I can immeeeediately notice how good my body feels :) This video is pretty challenging, definitely "counts" as a workout and is for advanced / intermediate level. Too hard? - Adapt movements to make them suitable for you! 1-Leg Push Ups are too tricky? Use both legs or perform them on your knees instead :) - Cannot do an exercise at all? Do a different one! Hold a plank, downward dog, etc. How to use this video:1. Add a SLOW WORKOUT DAY to your hardcore week. 2. Improve your POSTURE and help back pain. 3. RELAX after a long day or an intense workout4. WARM UP with his video or WAKE UP in the morning with some me-time :) 5. PREVENT stiffness, ease sore muscles and keep your body flexible6. SMOOTHEN your stiff body after sitting a lot behind your laptop! __▸ You can find all songs in my Relaxing Playlist. I will update it regularly & it's available on Spotify, Apple Music, etc. ♥︎https://wmg.click/PamelaRelaxing1. Birdy - Paradise Calling 2. Charlotte Cardin - Jim Carrey 3. Anne-Marie ft. Khalid - You & I 4. Birdy - Automatic __➞ 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! __unterstützt durch Warner Music GermanyDisclaimer: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 COMPLETE UPPER BODY - all you need for back, arms & chest I with weight or bottle Pamela Reif 2023-08-09 | 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: 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/GetActive1. Sigala & Dopamine - Feel It Deep Inside 2. Joel Corry x Icona Pop x Rain Radio - Desire3. Robin Schulz - Smash my Heart 4. Anne-Marie - UNHEALTHY feat. Shania Twain5. James Blunt - Beside You 6. Mika Setzer - All I Know __Business Contact:pamela_reif@icloud.comunterstützt durch Warner Music GermanyDisclaimer: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 BARBIE DANCE WORKOUT - Fun Cardio Session, Moods: cute, latin, gangster & KEN Pamela Reif 2023-07-26 | No matter if you’re a Barbie Fan or not - this is FUN ♥︎ We dance on the most trending songs from Barbie The Album that you hear everywhere on Social Media - including Dua Lipa, Nicki Minaj, Ice Spice, Ava Max & KAROL G :) / Werbung Let’s brighten up your mood, put a smile on your face & some sweat drops on your forehead! And…. you don’t need to put on your Barbie Outfit for it. You are welcome to do it in all black :D What I was thinking: ▸ Song 1 / HAPPY: For Dua Lipa, I recycled a shortened version of the Pam Power choreo. I figured it would be nice to already „know the 1st minute“ when you learn a new workout :D ▸ Song 2 / CUTE ENERGY: As we know our beloved Ava Max songs, this one really pumps up the energy. You might need a second to get the hang out of the chorus! I took the ear-move from the Movie Trailer :) ▸ Song 3 / Latin: Shake your Barbie hips! Loosen up and give me all your sexappeal. ▸ Song 4 / Gangster: We end the workout with some cooooolneeeesssss. Swagger Mode On! This routine is perfect for you, if you like my: - 10min Sweaty Endorphins - 12min HIIT the Dancefloor - 10min Sunshine Dance - 10min HIIT HIIT Hooray- 10min Boss B*tch - Dance like nobody’s watching- 15min Happy Dance- 10min R&B Dance- 10min Energy Boost - 12min Happy Sweat - 12min Happy Cardio - 12min Enjoy Cardio - 15min Sweaty Dance - 15min Pam Power __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 70-120kcal. __➞ 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/GetActive1. Dua Lipa - Dance The Night (From Barbie The Album)2. Sam Smith - Man I Am (From Barbie The Album)3. Ava Max - Choose Your Fighter (From Barbie The Album)4. KAROL G - WATATI ft. Aldo Ranks (From Barbie The Album)5. Nicki Minaj & Ice Spice - Barbie World ft. Aqua (From Barbie The Album)__Business Contact:pamela_reif@icloud.com__unterstützt durch Warner Music GermanyDisclaimer: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 KNEE FRIENDLY BOOTY + Weight / No Squats, Deadlift + Glute Bridge Focus, Gym Style Pamela Reif 2023-07-14 | A knee friendly & heavy Leg Workout, that doesn't involve squats, lunges, etc.! If you have bad joints or suffer from knee pain - this workout could work for you ♥︎ / Anzeige You can do this at home or in the gym. It will help to GROW your booty. It also DOES NOT focus on the front parts of your thighs - only the hamstrings, booty & back muscles. It includes lots of versions and sets of Deadlifts + Glute Bridges. We perform them on 1 leg, with elevation, different foot positions, and more. Those are 2 standard exercises I always include in my leg training and they give me great results, especially if you don’t want your thighs to grow so much! ▸ for all Deadlifts: If you feel it in your back, you’re not performing it 10000% correctly. Focus on pushing the weight up through your heels, with the strength of squeezing the booty hard. The back stays straight, but it doesn’t take over the range of the movement. We really (also mentally) focus on using the leg muscles. ▸ for all Glute Bridges: I elevate my feet here to get an even better Booty burn. Keep the bodyweight on the heels and squeeze the butt cheeks for every rep. __▸ I am using a 18kg / 40 lbs dumbbell. Please choose a weight that feels good for you! You could also use a barbell with a cushion for the Glute Bridges. Your home-made alternatives: 1. Take a bag and fill it with dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc. 2. A chair instead of the bench 3. Books instead of my weight plates (underneath the feet)__You will like this video, if you like my: - 20 MIN BOOTY WORKOUT - weight & booty band- 20 MIN BOOTY + THIGHS - with weight- 15 MIN BOOTY - weight, booty band - 10 MIN BUBBLE BUTT - Glute Bridge Burnout - 20 MIN GYM STYLE BOOTY - 20MIN BOOTY BUILDER__➞ 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!__I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎http://wmg.click/GetActive1. Ian Hooper - Happy 2. Maisie Peters - Run 3. The Kolors - ITALODISCO4. Wankelmut, BELLA X - Overdrive5. Nathan Dawe, Joel Corry, Ella Henderson - 0800 HEAVEN 6. Rammor - love me just a little__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.
10 MIN LOWER AB WORKOUT - Beginner, with Medium Options I Pamela Reif Pamela Reif 2023-06-26 | Train that stubborn lower part of your belly ♥︎ / Werbung Including breaks, different camera angles & 3 harder options, if the Beginner Mode gets too easy for you! In this video, I combined core exercises, that focus especially on the LOWER part of your stomach. Having strong lower abs is very beneficial :) It keeps your core tight, prevents back pain, makes your belly look flatter because you can "hold it in" better and: if you lose that fat, you will also see your Ab Lines! 2 Rules:▸ 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 :) Hope you enjoy this routine! ♥︎__➞ 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/GetActive1. Alex Gaudino - Don’t Talk To Me 2. Timmy Trumpet & Alle Farben - Good Morning (ft. YOU) 3. Leigh-Anne - Don’t Say Love 4. Burna Boy & 21 Savage - Sittin’ On Top Of The World __➞ Instagram http://www.instagram.com/pamela_rf➞ Food Account http://www.instagram.com/pamgoesnuts__Business Contact:pamela_reif@icloud.com__unterstützt durch Warner Music GermanyDisclaimer: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 PAM POWER Workout - Dance Style Cardio with amazing music Pamela Reif 2023-06-17 | You’ll be red like a (garden) tomato in the end ♥︎ Say yes to a sweaty Garden Dance Party with Dua Lipa & more!! Let’s feel happy, alive & energetic :) / Werbung Doing a workout shouldn’t feel annoying or like a punishment to yourself. We can use it to make us feel better, happier & even more energetic… although we actually burned a lot of calories!And I would also like to welcome you to: My garden :))))) It’s not completely done yet, I will add more pink flowers behind me hihi. But this will be a new „standard“ background we will have in the future! FACTS: ▸ style: Song 1 is dancy. The rest is more cardio focused with dancy „twists“ in between :) ▸ difficulty: Medium - moves are pretty easy to get into ▸ sweat level: 100. This routine is perfect for you, if you like my: - 15min Sweaty Dance - 10min Kicking Calories - 10min Sweaty Endorphins - 12min HIIT the Dancefloor - 10min Sunshine Dance - 10min HIIT HIIT Hooray- 10min Boss B*tch - Dance like nobody’s watching- 15min Happy Dance- 10min R&B Dance- 10min Energy Boost - 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 120kcal in those 15min. Depending on your height, weight and fitness level, it may differ from 100-150kcal. __➞ 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/GetActive1. Dua Lipa - Dance The Night (From Barbie The Album)2. R3HAB, INNA, Sash! - Rock My Body3. Joel Corry & Caity Baser - Dance Around It 4. LUM!X, LAWRENT - Electric Love 5. LARI LUKE - Can't Choose (Feat. Kiara Nelson)6. Gabry Ponte, HOSANNA - One By One__Business Contact:pamela_reif@icloud.com__unterstützt durch Warner Music GermanyDisclaimer: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.
ANTI STIFF BODY Workout 🗿mobility & for strong joints Pamela Reif 2023-06-10 | Feeling stiff like a cracker? 🦖You can do this on your ‚slow workout day’, when you wake up, before bed or as a warm up 🐍 And why? Let me tell you the benefits of better mobility and strong joints: 🤕 minimizes the risk of knots and injuries 👵🏼 makes sure we stay agile & have the ability to move freely when we get older 🪑reduces muscle tension from sitting a lot or the opposite: exercising a lot (that’s me!) 🏋🏼♀️ perform fitness movements with a better technique. Let’s talk about squats, deadlifts & co. If you have a very limited mobility, you also can’t train your e.g. butt in the best way possible! 🧍🏼♀️improves your posture This routine is yoga inspired - but definitely „deeper“, harder and more active than the other videos I have ♥️ Let me know how you like it!
LOW SUGAR DRINK - homemade watermelon water 🍉 only 21kcal per 100ml Pamela Reif 2023-06-06 | All natural, low sugar, low calorie 🍉A healthy alternative to plain water, sweet juices or sugary soft drinks 1. Cut a slice of watermelon and chop it into pieces. The exact amount is not important here - it gets more intense with more watermelon, more watery with less 🥸 You can always vary it.2. In a blender, mix together with water, the juice of one lime & mint to make a smoothie.3. Pass through a sieve. This way we separate the pulp and make sure that we end up with "clear" water. 4. Chill or serve with ice cubes 🧊 Add a slice of lime and some extra mint for decoration! 📱Full recipe in my #PamApp 🍉 search for „watermelon“- only 21kcal per 100ml - water with natural taste & vitamins - low sugar alternative to juice or soft drinks- clear, without any pieces- the intensity of the watermelon flavor can be varied
