German-born fitness model and social media star
A Pilates-inspired workout | A slow way to make those legs buuuuuurn! / Werbung
Welcome to the Maldives, once again.
And yes, all I did during this vacation was filming 15 workout videos :D
This is also our first STANDING Pilates Style workouts. I combined new movements & adapted known exercises to more „soft“ versions. With flowy arms, going up on the tippy toes, etc. :) everything comes with a twist here!
? all standing
? no lunges, no jumps
? flowy & soft movements
? slow strength
? booty, thighs, calves & stretching
- SQUATS: make sure to push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
- SUMO SQUATS: make extra sure to keep your knees stable. Don’t let them collapse inwards. Think about pushing them out / keep them in line with your toes.
- TIPPY TOES: a little extra, that will include the calves. Go up all the way to really squeeze those small muscles :)
If you need breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling! The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
? my Pam App ?? Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips:
? 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. ??
1. Ian Hooper – Here to Stay
2. René Miller – Concrete Heart
3. Provinz – Diese Nacht
4. Mausio, Bibiane Z – Trapped
unterstützt durch Warner Music Germany
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.
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.
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!
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