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-workout Let’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/GetActive 1. Marten Lou - My Love for You (Yebba's Heartbreak) 2. Benson Boone - To Love Someone 3. 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 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.

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!!!! 😀 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/GetActive 1. Campbell x Alcemist - Would You (go to bed with me?) 2. Robin Schulz & Rita Ora & Tiago PZK - I'll Be There 3. Paradigm - Mr. Brightside 4. BENNETT - Vois sur ton chemin (Techno Mix) __ 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.

Do this TO START any Leg Day for the best Booty results! ♥︎ / Werbung People 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 😀 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/GetActive 1. Bella Poarch, Lauv - Crush 2. BELLA X - Cloud 9 3. Mathieu Koss, Madcon - Queen for a Day (Yeke Yeke) 4. Alle Farben, James Carter, VARGEN - Wanna Dance __ 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

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! 😀 I had some new ideas, hope you like themmmm xxxx This 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/GetActive 1. Leigh-Anne feat. Ayra Starr - My Love 2. Kenya Grace - Strangers 3. Jeannette - Shots 4. SVEA - Dead Man Walking __ 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.