Pamela Reif
Influenceuse

Allemande

One leg front, 3 pulses 3 long, one leg up, other leg to the front... it's like a little dance to shock your glutes in a new way! Use this workout to START or END any Leg Day. It’s packed with creative moves — perfect for all levels, depending on your booty band ♥︎ / Werbung

People always ask me „how do you have a big booty, but no big thighs?“ - parts of it is genetics but(t) I’m also very specific about my Leg Days :D It’s like science! Even if I perform compound exercises (Squats, Deadlifts, ..) I make sure to mainly focus on my booty, not my thighs.

My Strategies:
▸ Activation: This is a must (e.g. with a video like this). No matter if I train at home, with bodyweight or in the gym. The best way to make everything you do afterwards target the butt.

▸ Mind-Muscle Connection: Your brain is very powerful. You are stuck with me for 12min anyways, make sure to visualize your booty muscles doing the work. The more you think about it, the more intense you’ll hit the muscle.

▸ Supersets: Add any of those movements to heavier exercises (Squats, ..). This makes sure your bubble butt stays activated.

▸ Burnout: Add this video to the end of the session. Make it shake!

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You will (hopefully) like this workout, if you like my…
- 10min Booty Pump
- 12min Booty Pum Vol. 2
- 12min Grow Your Booty
- 10min Bombastic Booty
- 10min 4-Sides Booty Activation
- 12min Side Booty
- 10min Hard But(t) Worth It

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➞ 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!

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You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.
http://wmg.click/GetActive

1. ROSÉ, Bruno Mars - APT.
2. Joel Corry - Be Alright
3. Jude York - Those Were The Days
4. CYRIL, maryjo - Still Into You
5. Elderbrook, Vintage Culture - Run

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Business Contact:
pamela_reif@icloud.com

unterstützt durch Warner Music Germany

Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video

Ready to feel the BURN - without the rush? ♥︎ This workout is all about control & finding that deep core connection. No sweat, no hectic movements! Just slow, intentional exercises. Perfect for sculpting a strong core while keeping things calm and focused. / Werbung

This routine is packed with fresh exercises that let you feel every single second (in the best way). Expect smooth transitions, good music (like always) and… not a plank in the end :D Let’s go slow and steady for those strong, defined abs!

▸ for lower abs, upper abs & side abs
▸ medium to advanced level
▸ 100% suitable for men

You will like this one, if you’re a fan of:
10min Send my Abs to Heaven
10min Killer Sixpack
10min Ab Workout
10min Abs + Yoga
10min Lower Abs Extreme
10min Absolutely Burning
10min Tummy Torture

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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.

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➞ 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!

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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. The Blessed Madonna - Brand New feat. James Vincent McMorrow and A-Trak
2. Artemas - how could u love somebody
3. Robin Schulz & CYRIL - World Gone Wild feat. Sam Martin
4. Coldplay x Ayra Starr - GOOD FEELiNGS

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Business Contact:
pamela_reif@icloud.com

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unterstützt durch Warner Music Germany

Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

Are you sitting a lot? Not standing straight? Suffering from back pain? Can't keep your lower back on the floor when training abs? Even if you can’t see it yourself in the mirror… having a strong back is not only eye-catching, but also very healthy! ♥︎ Some people say „reach the age of 30… you will feel why“ :D / Werbung

In this video, I’ve combined all kinds of rowing moves: 1-arm, 2-arm, from above, from below, wide, narrow, with dumbbells, and... a towel! These little “breaks” give you a rest from the weights, but burn soooo weeeell. I’m excited to hear how you like the new “soft” equipment ♥︎

Why do we have issues? We are...
▸ sitting at our desks / office for countless hours
▸ looking down on a phone
▸ lifting heavy things the wrong way
▸ mainly training abs + booty. But where is the balance?
▸ ageing doesn’t help with staying straight either… grannies often have a very very crooked back

♥︎ But beautiful back muscles are important!
- they can reduce back pain
- help you to stand straight & fix a "desk posture"
- fix a humpback (grandma’s usually have this but I also see a lot of younger people developing the same)
- it's the main support structure for your body! It will stabilise your spine, which is amazing to prevent injuries
- everything in our body should be balanced! I recommend at least 1 upper body day per week. I have never in my life only trained abs, only legs etc. I always trained my upper body as well!

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▸ 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!

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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

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➞ 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!
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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. Teddy Swims - Bad Dreams
2. Ofenbach, Joeboy - 1:1
3. Ava Max - Spot a Fake
4. Alex Warren - Burning Down
5. CYRIL, Dean Lewis - Fall At Your Feet (with Dead Lewis)
6. Ed Sheeran - Shape of You

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unterstützt durch Warner Music Germany

Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

Good music, easy to follow, not killing YOU… but still killing calories! No matter if you’re a Beginner or advanced - this one will make you smile a lot and sweat a bit! / Werbung

Soooo let me explain :D I originally wanted to create a basic Beginner cardio with 30s timers. Then I matched the moves the music and suddenly it was so much fun, it turned into a „Happy Cardio“ video that I LOVE doing (although I’m not a Beginner). But sometimes you wanna go easier, no matter which level you’re in - right?

▸ basic cardio, but more fun
▸ easy to follow, nothing complicated
▸ great music
▸ suitable for all levels
▸ no burpees, minimal jumps
▸ (almost) 100% neighbour friendly

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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.

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You will like this workout, if you like my:
12min Happy Cardio
12min Kicking Calories
1000 Steps Cardio
10min Simple Cardio
10min Calorie Killer

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➞ 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!


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You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.
http://wmg.click/GetActive

1.⁠ ⁠Tiesto & Alana Springsteen - Hot Honey
2.⁠ ⁠Nathan Dawe x Joel Corry x SACHA - HIGHER
3.⁠ ⁠Charli xcx & Troye Sivan - Talk talk featuring troye sivan
4.⁠ ⁠David Guetta & Alesso - Never Going Home Tonight (feat. Madison Love)
5.⁠ ⁠Bea and her Business - Safety Net

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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.