- 263
- 1 908 713 621
Pamela Reif
Germany
Приєднався 16 вер 2013
Super happy to be your online training buddy!
♡ free fitness videos in real time
♡ free workout schedules every 2nd Sunday on my Instagram (pamela_rf).
Different versions: Lose Weight, 30min per day, etc.
♡ 12 different workout plans in my Pam App: www.pam-app.de/app
♡ have a look at the UA-cam Playlists to filter the workouts depending on your level!
all links / Impressum:
www.pamelareif.com
♡ free fitness videos in real time
♡ free workout schedules every 2nd Sunday on my Instagram (pamela_rf).
Different versions: Lose Weight, 30min per day, etc.
♡ 12 different workout plans in my Pam App: www.pam-app.de/app
♡ have a look at the UA-cam Playlists to filter the workouts depending on your level!
all links / Impressum:
www.pamelareif.com
10 MIN SIMPLE CARDIO - On The Beat I not embarrassing, suitable for public places, easy to follow
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 + HIIT
20min 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:
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 pamela_rf
➞ Food Account 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.
wmg.click/GetActive
1. Jason Derulo & Michael Bublé - Spicy Margarita
2. Jason Derulo & David Guetta - Down
3. Jason Derulo - Acapulco
4. Jason Derulo - Glad U Came
__
Business Contact:
pamela_reif@icloud.com
unterstützt durch Warner Music Germany
Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video
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 + HIIT
20min 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:
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 pamela_rf
➞ Food Account 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.
wmg.click/GetActive
1. Jason Derulo & Michael Bublé - Spicy Margarita
2. Jason Derulo & David Guetta - Down
3. Jason Derulo - Acapulco
4. Jason Derulo - Glad U Came
__
Business Contact:
pamela_reif@icloud.com
unterstützt durch Warner Music Germany
Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video
Переглядів: 894 608
Відео
6 MIN BLOATING + STOMACH PAIN RELIEF - exercises, stretches & massaging I quick help
Переглядів 412 тис.3 місяці тому
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 & constipation 2. stretching 3. bodyweight massages (hi inhaling whale) 4. oil-massaging wit...
10 MIN TECHNO HIIT - on the beat, fast, fun - this makes you MOTIVATED!
Переглядів 852 тис.3 місяці тому
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...
10 MIN ONLY BACK - Bodyweight Workout, on the floor - maximum focus on back muscles I No Equipment
Переглядів 977 тис.4 місяці тому
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...
10 MIN TUMMY TORTURE - Killer Sixpack Vol. 3 - extreme ab workout I PS: no mountain climbers
Переглядів 1,4 млн4 місяці тому
YES, I FAILED for once :D But we are in loveeee with the challengeeeee, right? Let’s shock our abs with some new moves ♥︎♥︎♥︎ / Werbung For 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 mou...
10 MIN PARTY DANCE WORKOUT - fun cardio on pop music I Pamela Reif
Переглядів 1,3 млн4 місяці тому
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 C...
12 MIN CHRISTMAS DANCE WORKOUT - Best Of + New Hits of 2023 I Sweaty Version
Переглядів 628 тис.5 місяців тому
12 MIN CHRISTMAS DANCE WORKOUT - Best Of New Hits of 2023 I Sweaty Version
10 MIN BYE STIFFNESS - active stretching & mobility I in the morning, before or after a workout
Переглядів 745 тис.5 місяців тому
10 MIN BYE STIFFNESS - active stretching & mobility I in the morning, before or after a workout
10 MIN HEARTBEAT ON FIRE - Cardio HIIT / fast, fun, on the beat - this makes you SWEAT!
Переглядів 1,8 млн6 місяців тому
10 MIN HEARTBEAT ON FIRE - Cardio HIIT / fast, fun, on the beat - this makes you SWEAT!
10 MIN HARD BUT(T) WORTH IT - Booty Activation, it’s magic for your glutes!
Переглядів 2 млн7 місяців тому
10 MIN HARD BUT(T) WORTH IT - Booty Activation, it’s magic for your glutes!
10 MIN UPPER BODY + Booty Band I seems simple but is magic for your back & posture!
Переглядів 684 тис.7 місяців тому
10 MIN UPPER BODY Booty Band I seems simple but is magic for your back & posture!
10 MIN BEGINNER FULL BODY WORKOUT - 100% Standing for Abs, Legs & Arms I with noonoouri
Переглядів 726 тис.8 місяців тому
10 MIN BEGINNER FULL BODY WORKOUT - 100% Standing for Abs, Legs & Arms I with noonoouri
12 MIN POWER YOGA - with creative combos to challenge your strength & flexibility
Переглядів 884 тис.8 місяців тому
12 MIN POWER YOGA - with creative combos to challenge your strength & flexibility
15 MIN COMPLETE UPPER BODY - all you need for back, arms & chest I with weight or bottle
Переглядів 1,1 млн9 місяців тому
15 MIN COMPLETE UPPER BODY - all you need for back, arms & chest I with weight or bottle
6 MIN BARBIE DANCE WORKOUT - Fun Cardio Session, Moods: cute, latin, gangster & KEN
Переглядів 2 млн9 місяців тому
6 MIN BARBIE DANCE WORKOUT - Fun Cardio Session, Moods: cute, latin, gangster & KEN
15 MIN KNEE FRIENDLY BOOTY + Weight / No Squats, Deadlift + Glute Bridge Focus, Gym Style
Переглядів 822 тис.10 місяців тому
15 MIN KNEE FRIENDLY BOOTY Weight / No Squats, Deadlift Glute Bridge Focus, Gym Style
10 MIN LOWER AB WORKOUT - Beginner, with Medium Options I Pamela Reif
Переглядів 3 млн10 місяців тому
10 MIN LOWER AB WORKOUT - Beginner, with Medium Options I Pamela Reif
15 MIN PAM POWER Workout - Dance Style Cardio with amazing music
Переглядів 1,9 млн11 місяців тому
15 MIN PAM POWER Workout - Dance Style Cardio with amazing music
10 MIN SIDE ABS + SIDE BOOTY - 2 in 1 Hourglass Workout / strong waist, ab lines & round booty
Переглядів 1,3 млнРік тому
10 MIN SIDE ABS SIDE BOOTY - 2 in 1 Hourglass Workout / strong waist, ab lines & round booty
10 MIN SLOW YOGA + BREATHING - Anti Stress / for mornings, before bed or after a workout
Переглядів 903 тис.Рік тому
10 MIN SLOW YOGA BREATHING - Anti Stress / for mornings, before bed or after a workout
10 MIN GOOD MOOD ABS - on the beat of party music I very intense sixpack workout
Переглядів 1,4 млнРік тому
10 MIN GOOD MOOD ABS - on the beat of party music I very intense sixpack workout
10 MIN STANDING ABS - not sweaty, slow & strong sixpack workout I Equipment: bottle or 3-8kg weight
Переглядів 1,9 млнРік тому
10 MIN STANDING ABS - not sweaty, slow & strong sixpack workout I Equipment: bottle or 3-8kg weight
10 MIN ABS(OLUTELY) BURNING - very intense sixpack workout I for obliques, lower & upper abs
Переглядів 2,9 млнРік тому
10 MIN ABS(OLUTELY) BURNING - very intense sixpack workout I for obliques, lower & upper abs
10 MIN CARDIO + WEIGHT - spice up your calorie burn session & get stronger / Bonus: Standing Abs
Переглядів 997 тис.Рік тому
10 MIN CARDIO WEIGHT - spice up your calorie burn session & get stronger / Bonus: Standing Abs
10 MIN MOBILITY ROUTINE - Anti Stiff Body Yoga, dynamic & deep stretching
Переглядів 1,3 млнРік тому
10 MIN MOBILITY ROUTINE - Anti Stiff Body Yoga, dynamic & deep stretching
Thank you could you renew the back one
1 litre of Water bottle never had been this heavier.
4:13
I'm Turkish and trying to learn English, I don't forget the mean of 'torture' anymore
definitely working my abs and killing my neck
I just started and already love your videos ❤
Day 1 :- Hmmm...Hmmm i did itttttt......🎉💀
love this workout!
Loved! But no need to have f bombs in the music
Who else thought the last two relaxes were counted toward to 10min and replace them with holds ? Yup, that’s me, after two years with Pam, strong and mighty!
Love it! Thank you
Didn't know 10 minutes were so long, my god 😭
Day 81 in a row ✅
Omg! She's so gorgeous! And that hair!!!❤❤
I really like your exercises. Good luck dear Pam. Love from Iran🥰🇮🇷🇮🇷🇮🇷
Can I do this with weights?
I do this 4 times week on average. Sometimes 3, sometimes less if I'm having a bummer week. However if you're an average healthy bmi, looking for some even toning, this does the trick. I'm 5'3, healthy weight, like eating looots of chocolate cake - for reference. This is why I workout
i cant describe how proud i am for every time i manage to finish this (or any other Pam workout) <3
Made me really realize how weak my gluteus medius actually is 😂
Why UA-cam recommend this shit to me
Thank you Pamela gurl I thought it would be easy Me an 11 year old and my 6 year old sister tried it let's just say I did it but suffered and she quit after 5 miautes but amazing love you girl and keep it up❤❤❤❤❤😂😂🇵🇰🇵🇰
Wow I couldn't believe it when the 'well done' popped up! So fun!
Curtsey lunge? You kill the knees
I FELT THAT BURN🔥
Sister Pamela You are so gorgeous, excellent, smart and talented. Indeed, the best one!!! Jbu sist!!!
i almost died
It is more likely dance than exercise 😂😂😂
even after over three years, this is still my go-to-cardio! so much fun!
How can you do this workout without a bench? I don't have a bench and my chair is not good for this. What can I use instead?
Great!!! Cool! Thank you
Finally after a week i was able to cope with her without any rest
any advice for a guy that's 300lbs and 5 foot ish?
Cardio is going to be your best friend
@@arrrr5859 well i'm 169lb and little over 6 foot. Was just wondering.
Love you
Your the best! Thank you
when the lyrics said "i can't take no more, no more", I felt it😭
It's like am doin neck workout 😮
When the song said "I cant take no more, no more, no moreeeeeeeee" I felt that 😂
I just died twice doing this workout 🙌🏼🙌🏼
Its been a days still not use to this workout... But soon❤❤I do 2-3 days rest less or more depend on my body😊
Can someone tell me if this helps get a snatched waist
That's a beauty, she didn't even break a sweat
Pamela, grateful for you! 🙏💖 It's super effective workout for all body! 🙌💯
kills me everytime but i keep coming back to it... thanks for the burn :)
This girl is a beast! 🔥
that workout is perfect for me as I am a beginner and not able to work out every day. even in the morning its managable haha. thatnks for your workout plans for beginners and pls keep going 🎉
❤❤❤
My progress... (fr my ref) Day 1: haha my delt and biceps are tingling- did 20 seconds of each with 10sec of rest in between...
It feels so good.
1 領取好運 ❤
Thank you I am 12years old girl thank you I am subscribe you