UPPER BODY + ABS - Gym Style, Circuit Training with breaks, weights / alternative: bottles


By Pamela Reif

German-born fitness model and social media star

UPPER BODY + ABS - Gym Style, Circuit Training with breaks, weights / alternative: bottles

About This Class

You can do this at home or in the gym ?? this is a super efficient routine to grow stronger & tone your entireee upper body in 1 video / Werbung

All exercises in this video are highlyyyy inspired by gym movements. I combined them in a Circuit Training - which means we have sets of 3-5 exercises & repeat the same combo. And sometimes, we even have breaks hoho :)

This routine combines all those muscle groups:

? back = bye back pain

? chest = if life throws you to the ground… you’re strong enough to push yourself up

? shoulders + triceps = anti flabby arms

? abs = no comment needed




I used 2x 6kg / 13 lbs dumbbells.

Use something lighter if needed! This was quite heavy after time.


Your home-made weight:

1. Take a empty, big bottles

2. Search for dense + heavy food in your kitchen. For example rice.

3. Fill up the bottles with rice & make sure close them (lol).


The video is in full length which means you can just follow whatever I’m doing.


Depending on your fitness level, height and weight you will burn between 70-110 kcal.


If you struggle or need a break: don't worry about it. Take a small rest, get something to drink & continue once you're ready :) most important is that you don't quit and push yourself.




? 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!




I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ??



1. Robin Schulz, Mougleta - Rockstar Baby

2. David Puentez - Keep Letting Me Down

3. Blasterjaxx, Henri PFR, Jay Mason - Summer Jams

4. GAYLE, blackbear - fmk

5. Rammor - Your Number

6. Ed Sheeran - Celestial




Business Contact:



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.

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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