UPPER BODY + BOTTLES & BOOTY BAND - for a sexy back, posture, chest, arms & lower back


By Pamela Reif

German-born fitness model and social media star

UPPER BODY + BOTTLES & BOOTY BAND - for a sexy back, posture, chest, arms & lower back

About This Class

Want to grow a strong & sexy Upper Body at home? Here you go! Minimal equipment and maximum effect ?? / Werbung

Alternative for a GYM VERSION: Use weights instead of bottles. I would recommend:

- warm up: no weights or max. 4kg

- Rowing Exercises: 6-16kg


Using a loop / booty band is actually so great for working your upper body! I hope you already have one at home for the booty trainings - buuuut(t) have you ever considered using it for different body parts? Get ready to fall in love! This video is based on Circuits, so we do 3 sets of exercises 2x each. Since it's a bit more "complex" with adding the loop band etc. I felt like it's easier to get the hang of it that way.


This routine is super helpful if you...

? want to reduce back pain. Strong upper body muscles are important for that!

? are sitting a lot & want to have a better posture

? want to stabilize your spine, which is amazing to prevent injuries. It's the main support structure for your body!

? want to balance your body. Only training booty & abs is not good :) I have at least 1 Upper Body Day per week


You will like this workout if you're a fan of my...

15min Sexy Back

15min Upper Body & Abs + Weights

10min Upper Body + Weights

10min Upper Body + Booty Band




? my #PamApp ?? Free workout plans (11 versions, different fitness levels), lot of recipes & tips:



? 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. ??



1. David Puentez, Andreas Moe – Still Got Love

2. Ava Max - Ghost

3. Tiësto – 10:35 (feat. Tate McRae) [Joel Corry Remix]

4. Wave Wave & Damien N-Drix – Trumpz

5. Rammor – Walk Away (feat. Harina)

6. KSI – Voices (feat. Oliver Tree)

7. Gabry Ponte – Dance Dance (feat. Alessandra)

8. Gorillaz – Silent Running (feat. Adeleye Omotayo)




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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