ABS + WEIGHT, Circuit Style, Weight Lifting inspired, for extra strong abs


By Pamela Reif

German-born fitness model and social media star

ABS + WEIGHT, Circuit Style, Weight Lifting inspired, for extra strong abs

About This Class

For super strong ab lines! Includes classical gym exercises & is weight lifting inspired. You need a weight or a heavy bottle of water & a something elevated (bench or chair) / Werbung

Bodyweight vs. Weights:

- I love & do both. I think the combination of both types 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 (e.g. the Ab Slide), making sure we train our entire torso, waist, back & arms.

- However, 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 until they burn like fireeee.


We train everything from upper to lower & side abs. I also included a lot of twisting movements for the waist line, which helps to get the 11 ab lines :)

PS: YES this workout includes breaks :)


Equipment: 8kg dumbbell

Feel free to take something lighter or even a big bottle of water.

If 8kg start to get too easy, feel free to take heavier weights :)


The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.

Meet Your Teacher

Pamela Reif

German-born fitness model and social media star


I am Pamela, 24, and I live with my family in Karlsruhe. During school I started posting selfies and photos of my sports and food on Instagram. As a result, a lot of incredible things happened in the last few years - and my family is always with me.

For the past 8 years I have consistently shared my life with you. We have grown together, become more mature and have definitely learned a lot. In the meantime, my community has grown to over 15 million followers, around 5 million of them in China. We are also fitter than ever - especially thanks to the YouTube videos! A sweaty side fact: this year our workouts have already been done 480 MILLION times - that was a sporty quarantine! But no matter how many followers there are, I consider myself incredibly lucky that somewhere in this world people do gymnastics with me, find my recipes delicious and feel motivated to lead a healthier life.


Bestselling author

I am particularly proud of that. My first cookbook! At the beginning I didn't trust myself to start this monster project … “I'm not a trained cook” I always said. But my little baby became the number 1 national bestseller in Germany – for several weeks! I'm so excited about all your lovely messages, pictures of YOUR bowls and the feedback that you've learned so much about nutrition. Our bodies only deserve the best, including when it comes to food.



I'm ending this year with another dream come true. My first own food brand. No cooking instructions, nothing digital. Real products that you hold in your hand & hopefully eat with a lot of pleasure. Naturally Pam embodies everything that is important to me: natural organic ingredients, packaged in materials that are as sustainable as possible. No flavor enhancers, artificial flavors, colors or E numbers. And: no cane sugar or chemical sweeteners! Perfect for a fit and conscious lifestyle. The future will be so delicious, you can't even imagine what I've prepared!

See full profile

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