Pamela Reif

What’s so motivating about Dance Workouts? That I design them matching to the music, which makes us sing along & let time pass quickly. Wanna try the same system for an Ab Workout? ?? / Werbung

And to make this fun, we also have little ‚twists‘ for our standard exercises. Extra arm movements that distract us from the Leg Lifts, Butt Circles, Leg Hugs, etc. - but don’t underestimate this workout, I was actually breathing HEAVY in the end :D

PS: We filmed this in a garden center ('Mauk') in my hometown! My mom had this idea and the team there was so nice to build an extra wall for our filming set! Afterwards we decorated different colorful flower and plant themes. Can you guess what's next? It might be sour hihi.

? on the beat of the music

? don’t forget to sing along

? for lower abs, upper abs & side abs

? advanced level

__

You will like this one, if you’re a fan of:

10min Send my Abs to Heaven

10min Killer Sixpack

10min Absolutely Burning

10min Ab Workout

10min R.I.P. Abs with Willi Whey

10min Lower Abs Extreme

1. Make sure to keep your LOWER BACK flat on the mat. Only lower your legs as far as possible, so your lower back is not lifting off the mat.

2. Lay your head on the mat, if that's more comfy. Make sure to still tilt your pelvis & activate your lower abs if you rest your head.

3. THINK ABOUT YOUR ABS. It's about the mind muscle connection! Lift your legs with the strength of your abs, not your thighs.

__

? my #PamApp ?? 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. Sonny Fodera, Paul Woolford & Ella Henderson - Like I Used To

2. David Guetta, Anne-Marie, Coi Leray - Baby Don’t Hurt Me

3. Trini, Fafá de Belém - Emorio

4. Luude, Bru-C - TMO (Turn Me On) ft. Kevin Lyttle

__

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.

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.

Founder

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!

Crunch your way to a strong core - without lying down! Other than a bottle or weight you will also need a good mind-muscle connection . But if you got it, you’ll have an ABSolutely amazing time switching up your Core Day! / Werbung

? IMPORTANT: Not suitable if you have problems with your back, spine & twisting movements. Rather start light & only use a bottle. Never swing it, move it controlled and see if your back feels okay, also on Day 2 ??

Ever wondered what else you can do on a Core Day, if you don’t feel like adding HIIT / Cardio? This is a solution! You can pair it with Ab Workouts on the floor and will target your mid-section in different ways! Switching up your routines is a great way to make the muscles adapt to new circumstances :)

This video is all standing, no yoga mat required. Ideal if you are on the go and don’t have anything with you!

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Depending on your fitness level, height and weight you will burn between 60-90 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:

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!

__

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

http://wmg.click/GetActive

1. Charlotte Cardin - Confetti

2. Bebe Rexha, Snoop Dogg - Satellite

3. René Miller - Wrong Places

4. Benson Boone - What Was

__

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.

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.

Founder

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!

Ready for NEW EXERCISES and a new killer routine? ?? For a core made out of steel, stronger than a brick wall, competition for hulk or simply… for your future seven-pack :D / Werbung

Whenever I meet you guys on the street you say „my favorite are your ab workouts“ - soooo here we go!

Filled with lots of new movements, different sitting positions and only short 60s of DIFFERENT Climbers haha. We even end it with a different plank! Ohooooo.

? for lower abs, upper abs & side abs

? advanced level

? 100% suitable for men

__

Location:

We filmed this one in Ubud, Bali :) we stayed in a super beautiful rental house by a friend. It’s called „BOND Bali“, which can normally welcome up to 10 people. What does that mean for me? Lots of space for filmiiiiing!

www.bondbali.com

__

You will like this one, if you’re a fan of:

10min Send my Abs to Heaven

Killer Sixpack

10min Ab Workout

10min R.I.P. Abs with Willi Whey

10min Lower Abs Extreme

1. Make sure to keep your LOWER BACK flat on the mat. Only lower your legs as far as possible, so your lower back is not lifting off the mat.

2. Lay your head on the mat, if that's more comfy. Make sure to still tilt your pelvis & activate your lower abs if you rest your head.

3. THINK ABOUT YOUR ABS. It's about the mind muscle connection! Lift your legs with the strength of your abs, not your thighs.

__

? my #PamApp ?? 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. Peter Fox – Weisse Fahnen

2. Tones And I - I Am Free

3. Bebe Rexha - Call On Me

4. SVEA - Effort

__

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.

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.

Founder

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!

Ever did WEIGHTED Cardio before? ?? After 200 rounds of High Knees and Jumping Jacks it’s time to spice this up. A bit less sweaty, but literally "heavier"! / Werbung

… and YES, after a very clear 97% voting I designed the routine ON THE BEAT of the music. I agreeeeee - it might take me 10x longer to design them - but those workouts are more motivating indeed!

So what do we do? I digged for all kinds of Cardio movements (new and old) and tested where we can include a weight ‚comfortably‘. Let me tell you: This does NOT work for everything haha.

? cardio + strength

? bonus: an undercover standing ab workout

? happy and motivating

? no dancing included

I practiced the routine with a 4kg dumbbell, which is surprisingly heavy!

Alternative: big bottle or bag filed with heavy stuff (rice, oats, ..)

__

You will like this workout, if you like my:

12min Kicking Calories

10min HIIT Workout

10min Calorie Killer

10min Stepping Cardio

15min Full Body Cardio

? Depending on your height, weight and fitness level you will burn between 70-120kcal.

__

? my Pam App ?? Free workout & meal plans (12 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!

__

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. Macklemore, Collett – NO BAD DAYS

2. Marf - Monday feat. Philip Strand

3. Phil The Beat - Nirvana

4. Sick Individuals - YOU (feat. Dotter

__

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

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.

Founder

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!

For strong joints, flexibility & fuller range of movements ??

Let’s enjoy the freeeeedom of moving our body smoothly until we get old! / Werbung

What are benefits of having good mobility?

? 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

? performing fitness movements with a better technique

? to improve your posture

This routine is yoga inspired - but definitely „deeper“, harder and more active than the other videos I have ??

Let me know how you like it!

When to do this video?

1. Add a SLOW DAY to your workout week. I always have one Pilates / Yoga / Slow Strength Day. This fits in there!

2. WARM UP or COOL DOWN for an intense workout

3. As a WORK BREAK to fight stiffness and ease sore muscles

4. WAKE UP in the morning, to start your day right and enjoy some me-time :)

5. BEFORE BEDTIME to smoothen your stiff body after sitting a lot behind your laptop!

__

? You can find all songs in my Relaxing Playlist. I will update it regularly & it's available on Spotify, Apple Music, etc. ??

https://wmg.click/PamelaRelaxing

1. Matteo Myderwyk - Sanctus

2. RIOPY - Memory of Water

3. Jacob Mühlrad - A Nostalgic Mind

4. Matteo Myderwyk - Nostalgia

5. Shani Diluka - Luke Howard: Casino

__

? 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.

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.

Founder

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!

… need a cardio routine with a HAPPY TWIST? But something you can still do with people around - in a gym, next to your family or outside? ?? This video is it! / Werbung

And maybeeeeee… we do have a Latin Dance Surprise for the last 2 minutes :D

So JUST IN CASE you feel comfortable or your curtains are closed: Don’t be moody if you can shake your booty!!

Otherwise, I am super happy with our new Cardio Workout :) I really love the combos, I tried to be creative (again, after 200 videos haha) with finding new movements and I love the music! Excited to read what you think xxxx

This killer Cardio Routine burns a lot of calories - and that's what we sometimes want, right?

Including HIIT, classic cardio & lots of new movements. We do it onto the music, so it’s a bit more engaging than a standard workout. However the exercises are not dancy! So no, this is NOT a dance workout :)

You will like this workout, if you like my:

15min Full Body Cardio

10min Calorie Killer

10min HIIT Workout

10min Medium HIIT

10min Calorie Burner

10min HIIT HIIT Hooray

? In those 12min, you will burn anything between 70-120kcal, depending on your weight, height and fitness level.

__

? my Pam App ?? Free workout & meal plans (12 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!

__

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. LUM!X, Alida – Forget You (with Gabry Ponte)

2. Ofenbach, SVEA – Body Talk

3. David Puentez, Louis III – Pretty Little Lies

4. Oliver Tree, David Guetta - Here We Go Again

5. Tiësto – All Nighter

6. HUGEL - Pa Lanta

__

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

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.

Founder

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!

a ‚feel-good’ core workout that makes your abs burn (a lot), without sending your soul to heaven :D

Ready to feel like an elegant goddess with rock-solid abs? ?????? / Werbung

Time will fly by! I also love the music here ?? This video is a mix out new exercises, my beloved ab-workout-style & more pilates-inspired / yoga movements for balance and stretching. We filmed it on the Maldives a couple of weeks ago and since showing you sneak peeks in my story, I got moooost messages asking to publish this routine next :)

? for lower abs, upper abs & side abs

? level: medium-advanced

? slow, elegant & graceful

? mix of strength, balance & stretching

You will like this one, if you’re a fan of my…

15min Pilates

12min Pilates

10min Ab Workout

10min Abs + Yoga

10min Abs + Pillow

12min Slow Abs - with Live Piano music by Jacob Karlzon

10min Advanced Pilates

__

? my Pam App ?? Free workout & meal plans (12 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!

__

? 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. Benson Boone – Sugar Sweet

2. Peter Fox – Vergessen wie

3. Ian Hooper – Dry Your Tears

4. Slopes – Nervous

5. Portugal. The Man – Dummy

6. Birdy – Raincatchers

__

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.

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.

Founder

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!

Looking for new exercises? Craving an „expert“ twist to your standard workout? ?? This video includes lots of tweaks and new exercises, to make the movements harder and more fun! / Werbung

Well, we filmed this 3x… because I was not happy with the light / setting but love the exercises sooo much, I didn’t want you to skip on this video because the „looks“ were not perfect hoho. So here we go, all good things are 3!

A Pilates-inspired workout that is…

? slow, elegant & graceful

? hard and challenging for full body muscles

? a mix of strength, balance & stretching

? I do 1 slow Pilates Style workout day each week. It's very beneficial!

No need to stand up, no jumps or anything hardcore. It’s somehow hardcore - but not in the horrible way. If you fall on your bum during the first exercise, don’t worry haha. I did to the first time!

__

? 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!

__

? 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. RIOPY - Flo

2. Joep Beving - Etude

3. Carlos Cipa - Ourselves, as we are

__

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.

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.

Founder

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!

What an honor ?? Something we have for sure NEVER seen before - the one & only Murdoc animated as our Special Guest! / Werbung

I was maybe not able to make Murdoc sweat - but I at least managed to confuse him :D

The success of the Gorillaz is highly admirable and I feel super honored to be part of this project! 13 Billion Streams, 35x Gold and 50x Platinum Records, Guinness World Record, Grammy Awards & much more. They just now released their new album „Cracker Island“ and I’m happy to be part of the album promo!

? target area: Fun Cardio, Abs

? Level: medium

? including old & new Gorillaz songs

__

? my #PamApp ?? 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. Gorillaz - Feel Good Inc.

2. Gorillaz - Cracker Island feat. Thundercat

3. Gorillaz - Silent Running feat. Adeleye Omotayo

__

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.

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.

Founder

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!

Looks like I’m sleeping on the thumbnail hahaaaa - BUT THIS WORKOUT IS NOT EASY :D

But you can sleep afterwards! ?????? / Werbung

We all have a pillow at home. So grab this soft piece of torture and suffer with me!

It's for lower, upper & side abs :) Medium to advanced level

Advantages:

1. FULL RANGE OF MOTION - we have to perform the full exercise and cannot fake it because we pass an actual object around

2. STABILIZE YOUR CORE - we don’t want to drop that pillow haha! Extra core strength loading.

3. HEAVIER + HARDER - well those 200g of pillow do make a difference for all the leg lifts. Believe me now or believe me in 10min

4. SOFT WEIGHT - if a dumbbell between your feet makes you anxious about dropping it onto your body, a pillow is a (light) and soft alternative. This definitely won’t hurt you :)

You will like this one, if you’re a fan of:

10min Lower Abs

10min Killer Sixpack

10min Ab Workout

10min Trained Waist

10min Abs + Weight

10min Abs + Bottle

__

? my #PamApp ?? 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. PinkPantheress, Ice Spice - Boy’s a liar Pt.2

2. Robin Schulz – Sweet Goodbye

3. Bebe Rexha - Heart Wants What It Wants

4. Ewan Mainwood – I Found You

__

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.

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.

Founder

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!

You can do this with a home-made weight or in the gym with heavy weights. This will 100% help to GROW your booty!/ Werbung

Inspired by a classical gym day. Whenever I post those on Instagram you scream „giveeee us that for YouTube!“. But(t) that’s tricky, because it always depends on the equipment you have available! For this video, I combined exercises that I love and regularly do into nice Circuits.

? I am using a 12kg / 26 lbs dumbbell. For the „simplicity“ of the video I only used one weight. If I’m in a / my gym, I would use several weights with different numbers. In this case, I would structure it like this:

1. Front Squats: 17-24kg

2. Deadlifts: 20-30kg

3. 1-Leg Deadlift: 12kg

4. Wide Side to Side: 12kg

Your home-made weight:

1. Take a bag

2. Search for dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc.

3. You can easily put 6 to 10 packs into one bag. That makes 6 to 10 kg :)

__

You will like this video, if you like my:

- 20 MIN BOOTY GYM STYLE - weight & booty band

- 20 MIN BOOTY + THIGHS - with weight

- 15 MIN BOOTY - weight, booty band

- 10 MIN BUBBLE BUTT - Glute Bridge Burnout

__

? my Pam App ?? Free workout 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!

__

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

http://wmg.click/GetActive

1. Robin Schulz - Sweet Goodbye

2. Ava Max – One Of Us

3. Jason Derulo, David Guetta - Saturday / Sunday

4. Madcon - Drowning

5. Ava Max – Cold As Ice

6. THE DRIVER ERA & Deepend – Malibu (Deepend Remix)

7. Anne-Marie – SAD B!TCH

8. Drew Sycamore - In The Club

9. Thomas Headon – Georgia

__

Business Contact:

pamela_reif@icloud.com

__

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 pe

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.

Founder

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!

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:

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. 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:

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.

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.

Founder

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!

That was fun! ?? A short & sweet Leg Routine with the Duo „Lucas & Steve“ from the Netherlands - on their music / Anzeige

Working out is always funny when you do it together - so even if you are alone at home: Now it’s the 4 of us! :D

I’m sure the guys enjoyed it! At least they still talked about „how intense“ it was in the radio show that they did afterwards hohoooo... But they did amazing & had just one round of practice beforehand!

? muscles: thighs, booty, side booty, calves

? obviously very suitable for all genders

? Level: beginner - medium

? advanced people: use it as a warm up

PS: I used Lucas & Steve music in some videos before - do you know which ones?

__

? my #PamApp ?? 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. Afrojack, Lucas & Steve, Dubvision - Anywhere with you

2. Lucas & Steve, 4 Strings feat. Lagique - If It Ain’t Love

3. Lucas & Steve, Yves V - After Midnight (ft. Xoro)

__

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.

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.

Founder

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!

Wohhaaaa - my fave live session ever! ?? Burning 320-480kcal has never been so fun!

Join me for a super duper happy Cardio Party. If you want to brighten up your mood, shake your hips in a HIIT-kind-of-way & maybe burn lots of calories - this one is for you :) The end will get a bit hard, but don't quit!

- 10min Calorie Burner

- 12min Happy Sweat

- 15min Sweaty Dance

- 10min Best Of HIIT or 10min Sweaty Endorphins? Let’s see!

Equipment needed: none

_

This is DAY 6, Week 4 of my Home Workout Plans (you can find them on my Instagram and in the Pam App).

? Instagram http://www.instagram.com/pamela_rf/

? https://www.pam-app.de/app

__

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.

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.

Founder

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!

Make a promise - don’t yell bad names at me because it burns so much? ??????

A super intense sixpack routine, it’s NO JOKE! I did it 2x a day and had the worst soreness eveeeer :D / Werbung

Filled with lots of new exercises, a hint of torture & small movements that have a BIG impact hoho.

If you look closely, you will even see me losing my pokerface.

? for lower abs, upper abs & side abs

? advanced level

? 100% suitable for men

You will like this one, if you’re a fan of:

10min Killer Sixpack

10min Ab Workout

10min R.I.P. Abs with Willi Whey

10min Lower Abs Extreme

1. Make sure to keep your LOWER BACK flat on the mat. Only lower your legs as far as possible, so your lower back is not lifting off the mat.

2. Lay your head on the mat, if that's more comfy. Make sure to still tilt your pelvis & activate your lower abs if you rest your head.

3. THINK ABOUT YOUR ABS. It's about the mind muscle connection! Lift your legs with the strength of your abs, not your thighs.

__

? my #PamApp ?? 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. Tiesto – Lay Low

2. Chico Rose - Alone Again (feat. Afrojack & Mougleta)

3. Love Me Like You Do - D.T.E

4. Joel Corry & Tom Grennan - Lionheart (Fearless)

__

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.

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.

Founder

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!

Yayyy - it’s BOOTY TIME! We will spend 20min on activating our beautiful butt muscles from all angles, making sure we wake up those stubborn cheeks! Booty Activation is one of my main tricks to make them grow more efficiently :) afterwards, we will continue with happy & sweaty Cardio workouts.

I will talk you through the entire 50min & give you my best tips on the way!

- 20min Booty Activation

- 10min Calorie Burner (new)

- 10min Sweaty Endorphins

- Short Cooldown / Stretching

Equipment needed: Booty Band, Chair/Bench

_

This is DAY 6, Week 3 of my Home Workout Plans (you can find them on my Instagram and in the Pam App).

? Instagram http://www.instagram.com/pamela_rf/

? https://www.pam-app.de/app

__

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.

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.

Founder

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!

Something in between classic Cardio & a Dance workout :) super fun, but no need to learn a choreo ?? / Werbung

This is also suitable for Level MEDIUM people!

Time flies by with the great music! And you won’t even notice that you did lots of High Knees, Jumping variations, Ups & Downs, Mountain Climbers & Co. ?? It definitely feels easier than a standard HIIT routine - but the exercises are similar!

? HIIT / Cardio moves, matched on happy music

? not dancy, no choreo

? mood: happy, energetic, sweaty

This routine is perfect, if you like my:

- 10min HIIT HIIT Hooray

- 10min Sweaty Endorphins

- 10min HIIT

- 12min Happy Sweat

- 12min Happy Cardio

- 10min Energy Boost

- 12min Enjoy 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 #PamApp ?? 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. Luude & Issey Cross - Oh My (ft. Moby)

2. Alle Farben - I Need To Know (feat. Flynn)

3. Sick Individuals - Better With You

4. Raaban, Vigiland, Jonas Wallin - Island

__

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.

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.

Founder

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!

This one is HARDCORE! we will sweat, struggle, have burning muscles & it’s so worth it :)

PLUS the end is super fun! / Werbung

You asked for a hardcore session? You get a hardcore session :D

And if we do it together, time will fly by so much quicker! I talk you through the entire 50min & give you my best tips on the way :)

- 25min Abs + Core

- 10min Cardio, Standing Abs, HIIT

- 15min Sweaty Dance as a cherry on the cake… for a fun ending!

Nevermind my singing for the last part :D but HEY - I was even able to talk during Half Burpees. So you can do this without talking as well!

__

This session burns between 230-390kcal depending on your fitness level, height and weight.

This is DAY 6, Week 2 of my Home Workout Plans (you can find them on my Instagram and in the Pam App). We start with „15min Sixpack, all levels“, continue with "10min Killer Sixpack“, „10min Standing Abs + HIIT“, followed by „15min Sweaty Dance“

? Instagram http://www.instagram.com/pamela_rf/

? https://www.pam-app.de/app

No Equipment needed! You only need a soft surface (like a yoga mag or soft towel).

__

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.

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.

Founder

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!

Make your (future) sixpack burn like fire! ?? this workout is on the floor & even suitable for Medium + Advanced Level if you skip the breaks and lower your legs all the way to the floor (Leg Lifts, Jack Knife, etc.) ?? enjooooy / Werbung

? SET 1: LOWER ABS - make sure your lower back stays flat on the floor. Only lower your legs to a point that is possible for you without letting your lower back lift off the mat :)

? SET 2: SIDE ABS - doing all kinds of twists for more visible Ab Lines :)

? SET 3: UPPER ABS - seeing your packs at the top will be the quickest visible result! We have less fat there so this is mostly the first difference we get. Looks beautiful with crop tops and high waisted jeans

? SET 4: SITTING - to switch it up and give your lower back a break

? SET 5: CORE STRENGTH - lots of (easier) plank variations! Core strength is super healthy to protect your organs, prevent back pain and stabilize the spine. Never skipping this one :)

GIVE IT A TRY ?? and take more breaks if you need to! That’s totally fine :)

__

? my #PamApp ?? 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. Rudimental - These Days (feat. Jess Glynne, Macklemore & Dan Caplen)

2. Maggie Lindemann - Pretty Girl

3. Clean Bandit – Rather Be (Feat. Jess Glynne)

4. Skrillex, Justin Bieber & Diplo - Where Are Ü Now

5. Kehlani - Nights Like This (feat. Ty Dolla $ign)

__

? Instagram http://www.instagram.com/pamela_rf/

? Food Account http://www.instagram.com/pamgoesnuts/

__

Contact (business inquiries):

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.

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.

Founder

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!

Yay, talking you through those entire 50min & explaining all exercises!

This video is suitable...

- for getting back into training after a break / sickness

- as a calm "weekend session"

- as a balance to your heavy workout sessions

- in the morning or late evening, to not stress your body too much

The main focus areas are:

- Full Body Strength / Pilates inspired

- Legs & Booty / Pilates inspired

- Stretching & releasing tension in our Back, Arms & Shoulders

This is DAY 6, Week 1 of my Home Workout Plans (you can find them on my Instagram and in the Pam App). We start with "6min Stretch in Bed", continue with "12min Pilates" , followed by "15min Legs, Pilates Style" and "10min Office Life Stretch".

? Instagram http://www.instagram.com/pamela_rf/

? https://www.pam-app.de/app

No Equipment needed! You only need a soft surface (like a yoga mag or soft towel).

__

Music by Epidemic Sound

http://www.epidemicsound.com

__

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.

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.

Founder

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!

Burning calories can be fun?? boring Cardio belongs to the past - let’s perform this workout like being a superstar to music by Bruno Mars, Snoop Dogg, Zara Larsson & many more :) / Werbung

Doing a workout shouldn’t feel annoying or like a punishment to yourself. We can most definitely spend it in a way that makes us feel better, happier & even more energetic… although we actually burned a lot of energy!

FACTS:

? the songs are great to sing along!

? moods: high energy, happy, good mood and in the end… SWEATY and out of breath :D

? level: pretty intense if you give it your all!

This routine is perfect for you, if you like my:

- 10min Sweaty Endorphins

- 12min HIIT the Dancefloor

- 10min Sunshine Dance

- 10min HIIT HIIT Hooray

- 10min Boss B*tch

- Dance like nobody’s watching

- 15min Happy Dance

- 10min R&B Dance

- 10min Energy Boost

- 12min Happy Sweat

- 12min Happy Cardio

- 12min Enjoy Cardio

__

Apart from the good mood & I can also guarantee a serious number of burned calories here.

? I burned about 100kcal in those 15min.

Depending on your height, weight and fitness level, it may differ from 100-150kcal.

__

? 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. Tinie Tempah - Girls Like (feat. Zara Larsson)

2. Fitz and The Tantrums - HandClap

3. Bruno Mars - Locked out of Heaven

4. Omarion - Distance

5. Snoop Dogg vs. David Guetta - Sweat

__

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.

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.

Founder

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!

A few minutes of „me time“ before going to sleep or right after waking up ?? no workout needed & suitable for people who don’t train - anyone can do this in a pyjama! / Werbung

What can I say... we put the mattress on top of our car (lol) and carried half a bed to this cliff to make sure we have an extra dreamy location for our „Bedtime Routine“ :D BUT SO WORTH IT! Somebody should sell this experience to people - it was 100/10 beautiful to stretch on a bed looking at the sunset ??

__

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 injur

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.

Founder

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!

Let’s see if you like South American Vibes?  Let me know in the comments if we need a longer version of dancing to Latin music! / Werbung

Not gonna lie… I’m singing along with imaginary Spanish - but I’m totally feeling it :D

So: Activate eveeeerything inside of you that seems Latina and have fun with this quick dance session ??

Use it…

- as a warm up or 3min „mood booster“

- to fight laziness & get into a workout mood!

- get your heart rate up in between other videos

- finish your session (let's burn those extra calories)

__

„ULALA“ is also in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.

http://wmg.click/GetActive

__

? 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!

__

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.

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.

Founder

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!

Floor Only a Pilates-inspired workout. A slow way to train your inner thighs, hamstrings, butt & quads! That means: no squats, nothing extreme for the knees and nothing that will make you sweat! / Werbung

This workout has a touch of „elegance“ while moving your legs in all kinds of directions, to train our muscles in a very calm way. We start with a set of Glute Bridges, continued with a big variety of Side Lifts, Inner Thigh Lifts, Booty movements & a small stretching / calm down set in the very end.

Level: I would say it is suitable for all levels. Beginners, Medium & hardcore people can do this on their „Pilates Day“, as a muscle activation or to end a workout with a calm burn.

? knee friendly, no squats, lunges or jumps

? suitable if you have bad joints or suffer from knee pain

? a slow workout. No sweat, only strength.

It's super important that you THINK about your thighs, booty & co. during every second of those 15min and try to make them BURN. Means you try to

1) squeeze your butt

2) tilt your hip forward aka. tuck it in for the side lifts

3. move your leg with the "strength" of your muscles and not by swinging

4) don't release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather KEEP the tension during the entire movement and squeeze "even more" at the upper point of the motion.

__

? 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!

__

? 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. Averagekidluke – No Good 4 U

2. Ricky Rich - All I Need (feat. Franglish)

3. Gorillaz – New Gold (feat. Tame Impala and Bootie Brown)

4. Carlie Hanson – Pretender

5. René Miller – Concrete Heart (Acoustic)

6. Slopes – Days Like These

__

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.

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.

Founder

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!

HO HO HO - here speaks a happy reindeer, dancing with a rainbow ?? isn’t that CRAZY luck? It was a rainy day, I had no clue where to film and suddenly there was a rainbow, staying for the entire length of the workout. Basically a little Christmas gift from heaven! / Werbung

So, put on a smile & you're ready to go ?? No matter if you're in your pyjama, sweater or workout outfit - this one is always great to brighten up your mood! You can go with 100% energy to make it a "workout" or you can go easy and just enjoy it as a fun moment in your living room :) 

The moves are prettyyyy easy to follow (definitely easier than the 2021 version) and I’m super sure you’ll get the hang out of it in the 2nd round of doing it!

? Song 1: A cute start to get into the mood

? Song 2: More advanced and more intense. I want you to FEEL being a bear in the wild haha. And let’s not forget about those body rolls!

? Song 3: Ask your family to join here, everybody can do this one

? Song 4: Partyyyy time. But don’t get dizzy :D

__

? I burned 70kcal doing it. Depending on your weight, height & fitness level - this can vary between 60-140kcal.

__

? 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!

__

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

http://wmg.click/GetActive

? Find the best Christmas Songs in this playlist: https://wmg.click/Weihnachten

1. Ella Henderson x AJ Mitchell - Blame It On The Mistletoe

2. Sia - Snowman

3. Chris Rea ~ Driving Home For Christmas

4. Sia - Santa's Coming For Us

__

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.

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.

Founder

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!

Sitting on your computer or desk all day long? Living the classic office or student life? Release stiffness & fix your posture with this deep stretch! / Werbung

If you catch yourself:

- having a round turtle / hump back

- seeing your head sticking forward

- collapsing in a bad posture

- making yourself smaller than you are

- feeling „exhausted“ from sitting straight

… it’s definitely time to relax all those tensions :)

This routine focusses on correcting the sitting-position & lengthening the back in all kinds of ways. This also opens the chest, mobilizes the spine, stretches the shoulders and the back.

It might be comfy for the moment to sit with a round back... but long-term you will most likely suffer from back pain and stiffness! Standing straight instantly makes you look taller, fitter and more confident as well ??

_

You can do this after any kind of workout, after sitting at your desk for a long time, in the morning or before you go to bed :) there is no "wrong" timing here.

No Equipment needed. Just prepare a soft surface like a yoga mat or towel :)

__

? 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!

__

? 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. Jasper Harris: Nana’s Song

2. Jasper Harris: In Due Time

3. Alexandre Tharaud – Main Theme (from Les seins de glace)

4. Matteo Myderwyk – Lointain

5. Carlos Cipa – Took

__

Business Contact: pamela_reif@icloud.com

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.

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.

Founder

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!

Ready to drip sweat? This one gets super intense towards the end! You will most likely struggle during those 15 minutes… but that's okay! You will be proud / Werbung

This killer Cardio Routine burns a lot of calories - and that's what we sometimes want, right?

Including HIIT, classic cardio & lots of new movements. We do it onto the music, so it’s a bit more engaging than a standard workout. However the exercises are not dancy! So no, this is NOT a dance workout :)

You can do this video:

? on it’s own, as a quick & intense workout

? to kickstart a longer session

? to end your session with a bang and burn extra calories

You will like this workout, if you like my:

15min Full Body HIIT

10min Calorie Killer

10min HIIT Workout

10min Medium HIIT

10min Standing Abs + HIIT

20min Intense Full Body

In those 15min, you will burn anything between 80-150kcal, depending on your weight, height and fitness level.

__

__

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. Tiësto, Tate McRae - 10:35

2. Ava Max – Weapons

3. HUGEL, BLOND:ISH, Nfasis – Tra Tra

4. Ofenbach - I Ain’t Got No Worries (with R3HAB)

5. Campbell – Beat Goes On (Rhythm to the Brain)

6. LUM!X, Tarik Asadi – The Night Is Young (feat. Will Matta)

__

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

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.

Founder

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!

A wonderful routine for every day. it is perfect as a cool down after ANY kind of workout or before you go to bed! The end is so relaxing - you will feel super calm :) / Werbung

Enjoy the view, enjoy the music & enjoy the feeeeeeeling in your body.

Ever since I created this routine, I was craving to do it so often - no matter if I trained, had a rest day or only wanted to loosen up my body before bed.

- It’s quick - but we still stretch from head to toe!

- body parts: legs, hips, butt, tummy, back, arms & spine

BEGINNING: we loosen up your body

MIDDLE: more intense stretching (legs, hip flexor, etc.)

END: mobility & relaxing

PS: If you reach a good level of flexibility, your training will also feel much better! Your muscles won’t feel so stiff anymore, it can ease pain (lower back, knees, etc.) and you won’t feel like a grandma whenever you wake up in the morning haha.

Plus, we don’t always need to go hardcore. I personally really look forward to a short stretch. It's so relaxing, the music calms me down and you will quickly see improvements :)

__

__

? You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ??

https://wmg.click/PamelaRelaxing

1. Matteo Myderwyk - Prélude

2. Alexandre Tharaud “Valse d´Amélie”

3. Matteo Myderwyk - Sincère

__

Business Contact:

pamela_reif@icloud.com

__

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.

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.

Founder

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!

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:

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!

__

? 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. Ian Hooper – Here to Stay

2. René Miller – Concrete Heart

3. Provinz – Diese Nacht

4. Mausio, Bibiane Z – Trapped

__

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.

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.

Founder

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!

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:

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!

__

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

http://wmg.click/GetActive

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:

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.

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.

Founder

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!

You voted & I re-danced for us ?? Here we have YOUR favorite parts of my recent Dance + HIIT videos, all combined in one 10min video / Werbung

1. 12min Happy Sweat, Runaway (U & I) - oooookaaay, that is actually from 2020 HAHA. But I always loved the last song so much, I had to give it to you as an option! Intense start with the (hopefully) most energetic Mountain Climbers you will do today.

2. Don’t Let Our Love Die - probably my favorite song workout of this year! Good mood, dancy & not too hard!

3. Boss B**tch - ohhhhh yeah. Ready to feel female gangster and super duper cool?

4. 10min Sweaty Endorphins, Move Your Body - a sweaty HIIT style ending, that is so nicely on the beat, you won’t even dare to do it slower :D

This workout is great to:

? only do your favorite parts all at once hohoho

? have a mix of HIIT and dancing

? burn lots of calories

? improve your endurance

? boost your mood & just be happyyyyy

__

Apart form the good mood & I can also guarantee a serious number of burned calories here.

_

? 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.

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

http://wmg.click/GetActive

1. Galantis - Runaway (U & I)

2. David Puentez - Don’t Let Our Love Die

3. Doja Cat - Boss B**ch

4. Öwnboss, Sevek – Move Your Body

__

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.

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.

Founder

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!

COOL DOWN with some DANCE BREAKS ?? let’s make the end of our session fun, no matter what we trained beforehand! / Werbung

Well... not every day can be a Dance Day, right?

Since I usually get the feedback „your dance video make me happiest!“ I figured - okay let’s combine stretching + dancing :D sounds weird, but why not?

This video includes…

- Full Body Stretching - all standing, to cool down our body after a workout session

- Dance Breaks - to make you smile

… we can do this after a Leg, Upper Body or Core Day - without making it a cardio session, but with making it a happy session :)

PS: you can also use it as a warm up :)) but shhhh

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„Love Me Now“ is also in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ??

http://wmg.click/GetActive

__

? 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!

__

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.

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.

Founder

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!

We can also call this - Sweaty Endorphins, Vol. 2 Start this video and you’ll be filled with happy hormones afterwards :)

PS: sweat on your forehead comes for free :D / Werbung

FACTS:

- the songs are great to sing along

- Themes per Song: classic happy, HIIT sweaty, gangster cool & sexy dance

- it gets me in a super duper good mood!

- it’s pretty intense. Not an easy peasy lemon squeeze Dance Workout - but a combo of HIIT + hip shakes that makes you breathe hard :)

For ooooonce, this workout came together so easy!

I found the songs and was hyped with 300% energy instantly. It also reminded me a lot of Sweaty Endorphins, since some artists (and therefore voices) overlap :) I got ideas for the moves quickly, it didn’t take me a long time to practice & when we recorded, the 1st take was perfect without mistakes.

… Fingers crossed it will be just as easy for you to get into this choreo! Not much practice needed to perform it with full energy hihi :)

PS: Even Dennis gave me a compliment while editing saying „I think your moves are very cool to the music this time“. LISTEN UP, thanks master.

This routine is perfect for you, if you like my:

- 10min Sweaty Endorphins

- 10min Sunshine Dance

- 10min HIIT HIIT Hooray

- 10min Boss B*tch

- Dance like nobody’s watching

- 15min Happy Dance

- 10min R&B Dance

- 10min Energy Boost

- 12min Happy Sweat

- 12min Happy Cardio

- 12min Enjoy Cardio

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Apart from the good mood & I can also guarantee a serious number of burned calories here.

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

http://wmg.click/GetActive

1. Alle Farben, Moss Kena - Forgot How to Love

2. David Guetta, Bebe Rexha - I'm Good (Blue)

3. Anne-Marie, Aitch - PSYCHO

4. Ava Max - Million Dollar Baby

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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.

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.

Founder

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!

Train your arms effectively in a chill & not so extreme kind of way 

Wellll… whether you have spaghetti or wobbly arms: Don't worry, any kinds of arms are beautiful :)

But having toned and strong arms (that can hold some shopping bags) coming out of your tank top is also fire! Don’t underestimate the power of a nice upper body :) it’s visually nice and good for your health!

- floor only, no standing up

- helps for: a straight posture, wobbly arms & back pain

- muscles trained: Shoulders, Triceps, Back, Chest, Core

This video will not give you huge muscles. It will „just“ fight flabby bingo wings, shape your neck-shoulder-line, keep your back straight & and help to make everything look more defined :)

You will like this video, if you enjoy my:

- 12min Pilates

- 10min Toned Arms with Bottles

- 10min Madonna Arms

- 10min Upper Body

_

1. Eliza Rose, Interplenartary Criminal - B.O.T.A (Baddest of them All)

2. Wave Wave, Cymo feat. Mary Jensen – Gravity

3. HUGEL, Damien N-Dix - Tengo ganas de ti

4. Elderbrook, Tourist – Howl

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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.

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.

Founder

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!

Make your arms burrrrrn to Madonna music & have maximal fun training your Upper Body! ♥? / Werbung 

Life is not only about Booty & Abs (duhhh) soo let’s make our Upper Body training as happy & fun as possible! 

Today, we make sure you have toned arms to match the rest of your beautiful body! 
No huge muscles - but also no flabby bingo wings. This workout will not make your arm muscles grow big + bulky. It will just make them more defined :) This is a short & sweet routine, which seems easy at first .. but it will make your arms BURN.

You will like this video, if you enjoy my: 
- 10min Toned Arms with Bottles 
- 8min Fun Full Body with Ofenbach 
- 15min Dance Cardio Workout 

_

? my Pam App ♥? Free workout 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! 

__
 
? I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥?
http://wmg.click/GetActive

1. Madonna and Maluma - Medellín (Offer Nissim Madame X In The Sphinx Mix) [2022 Remaster]
2. Madonna - Erotica (Underground Club Mix) [2022 Remaster]
3. Madonna--4 Minutes (feat. Justin Timberlake & Timbaland) [Bob Sinclar Space Funk Edit] [2022 Remaster]

__

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.

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.

Founder

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!

Something different - Live Saxophone & Piano Music to switch things up. Thanks Stefano for coming from Italy for this video! / Werbung

You can use this video as a Warm Up or Cool Down.

It’s short & sweet, loosens up the body & covers lots of movements from head to toe.

This video is the last one of my Slow Down format with Live musicians for now. Let’s see if I can find more wonderful classical artists in the future… :)

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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.

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.

Founder

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!

Your smile will (hopefully) shine a bright as the sunset in this video ?? / Werbung

No time for worries and sadness - let’s get the Vitamin D & summer vibes right into your living room!

This is also a small celebration of

a) 9M followers &

b) I finally found my dream house in Ibiza! This is the first dance workout I created in my new house and filming this it on the cliffs had me a bit emotional 

This Dance Workout:

- made me lose at least 5 liters of sweat haha.

- is a mix of SEXY and HAPPY. Not as bossy as the Boss B*tch, but definitely more sexy & booty shaking than usual!

- include lots of HAPPY JUMPING. I kind of got inspired by the festival season :D

- is a 7.5/10 intense. Made me sweat like a wateeeerfall (maybe also the 33°C? :D) but we don’t have plank jumps, burpees or similar moves in here. Only standing!

This routine is perfect for you, if you like my:

- 10min Sweaty Endorphins

- 10min Boss B*tch

- 10min R&B Dance

- 10min Energy Boost

- 12min Happy Sweat

- 12min Happy Cardio

- Dance like nobody’s watching

- 12min Enjoy 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 70-120kcal.

__

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.

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.

Founder

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!

A Pilates-inspired workout - It is slow (still hard) and a burning mix out of strength, stretching & balance / Werbung

PLUS hopefully a wonderful mood, due to the

1) good music &

2) breathtaking view! Can you believe that this is my home now??? I can’t :D

I’m a big fan of switching up my workouts. One day I’ll go hardcore sweaty, the other day I like to train with weights and at least 1x per week I go for a full slow Pilates Day :)

I really love the „slow strength“ style, while feeling more graceful doing some Pilates inspired moves. It's amazing to tone, sculpt and strengthen your body in a more relaxed and less sweaty way.

- floor only, no standing up

- no squats, jumps or mountain climbers

- muscles trained: Core Strength, Abs, Lower Back, Booty, Inner Thigh & Arms

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.

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.

Founder

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!

Make your lower belly cry… in a positive way :D ?? / Werbung

Already got strong abs but need an EXTRA challenge for the lower part of your stomach?

I got you. This one is HARD.

DIY Ankle Weight:

Take 2 bottles and tie them around your ankles with several hair elastics. Make sure they are sitting SECURE, we don’t want them to fall on your face… :D

- Having strong lower abs is very beneficial. It keeps your core tight, prevents back pain, makes your belly look flatter because you can "hold it in" better and: if you lose your fat, you will also see your Ab Lines!

- But please note, that you won't burn only fat in this specific area by training it. Fat loss is always spread across your entire body. I know… annoying :D

Please make sure:

- to keep your LOWER BACK FLAT ON THE MAT. This is essential for your health & essential for training your lower abs. If you don't keep it flat on the mat, you will not train your lower abs. Only move your legs downwards as far as possible (for example during a leg lift). If that means you only have a small range of motion: FINE. You will improve over time.

- it's about the mind muscle connection! Think about your abs & lift and lower your legs with the strength of your abs, not your thighs.

__

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.

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.

Founder

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!

Omg, I just did it 10x in a row. I wish this song was longer, it makes me smile SO MUCH! / Werbung

This Song Workout includes a lot of happy jumping & just messing around to the beat :D I feel like a 14 year old girl on her first festival or concert haha.

Use it…

- as a warm up or 3min „mood booster“

- to fight laziness & get into a workout mood!

- get your heart rate up in between other videos

- finish your session (let's burn those extra calories)

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.

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.

Founder

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!

Having a hard time sitting straight? Walking around with a humpback, making yourself smaller than you are? Let’s get you a straight back!

- The typical "desk position" can lead to tightness and your back looking round = sitting a lot can make this happen!

- It might be comfy for the moment to sit with a round back... but long-term you will most likely suffer from back pain and stiffness

- Standing straight instantly makes you look taller, fitter & more confident! ??

- This routine opens the chest, mobilizes the spine, stretches the shoulders and the back.

Let's get a better posture!

_

You can do this after any kind of workout, after sitting at your desk for a long time, in the morning or before you go to bed :) there is no "wrong" timing here.

No Equipment needed. Just prepare a soft surface like a yoga mat or towel :) .. and a wall haha.

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.

Founder

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!

Suffer with Benson & enjoy his BEAUTIFUL live performance in the end! / Werbung

Who says you need hardcore music to work out? In this video, we train our sixpack to love songs, embracing the pain of our abs (or our heart) in a dramatic way :D

Benson was such a wonderful guest, we got along so well! My mom felt sorry for him, saying I went too hard for the workout lol. But I think he did amazing and… maybe the pain can count as input for a new song? :D

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.

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.

Founder

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!

Omg, this is so much fun :D Even if you think you’re not a twerking Gangster Girl - this video will turn you into one… for at least 12min / Werbung

Rule No. 1: Close your curtains :D

Rule No. 2: Just have fun! Even if you cannot follow a specific move, make it your own!

Rule No. 3: Do it more than once (on a different day). It is best when you get the hang out of the choreo, so this will require at least 1 „test round“ :)

So even if you are unmotivated - just start with this video & you’ll feel like a Bad Boss Bitch sooner than you think ??

This routine is perfect for you, if you like my:

- 10min Sweaty Endorphins

- 10min R&B Dance

- Dance like nobody’s watching

- 15min Sexy Dance

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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.

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.

Founder

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!

a perfect routine for every day. Want to calm down after a workout? Start your day with some easy movements? Or relax along piano music before you go to bed? This one is for youuuuu 

We stretch our entire body - from head to toe! 8min = 16 exercises. We got lots of possibilities in that short period of time :)

- neck, chest & shoulders

- back & spine

- the side of your body, from armpit to hips

- wrists / hands

- legs: hamstrings, thighs, hip flexors & butt

- feet

Those exercises focus more on „active“ movements, that go e.g. back & forth, include arm movements etc. :) No sitting, waiting and suffering through the pain today.

Why stretch?

- to make the best out of your training. If your muscles are super stiff, you can’t have perfect form in exercises like Leg Lifts or Deadlifts.

- to ease and prevent sore muscles

- to prevent pain. I remember I got joint pain in my knees when I slacked with stretching!

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.

Founder

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!

5 pretty boys to make our workout life more fun and once you survive the workout - it’s time to DANCE! / Anzeige

Young, cute & very very nice: The Elevator Boys. They got famous on TikTok for posting handsome videos in elevators and now managed to shift their success to lots of other branches :) I got to know them at an event and was super surprised about how intelligent, kind & fun they are! Plus they are sporty… and we all know what this means #woopwoop

Song 1 with Jacob & Bene: WARM UP / Legs, Abs, Cardio

Song 2 with Tim & Julien: INTENSE / Abs, Cardio

Song 3 with Jacob & Luis: MEDIUM / Arms, Cardio

Song 4 with all boys: DANCE / shake your hips and slap that imaginary booty :D the moves are inspired by TikTok dances

PS: There are many TikToks of us together on their channels! In case you are now in the "let's stalk the Elevator Boy" mood :D

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.

Founder

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!

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.

Muscles:

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.

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.

Founder

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!

Stretch, slow down & tone your body the relaxed kind of way

This routine is a mix of:

flowy stretching - in the beginning and end of the video

a yoga-inspired way of training - we have 2 flows of 2min each, that are a combo of different yoga, strength & stretching poses. By combining them, it’s almost like a workout :)

You may also use this to:

1. Add a SLOW WORKOUT DAY to your hardcore week. I always have one Pilates / Yoga / Slow Strength Day, usually on the weekend :)
2. RELAX after a long day or an intense workout
3. PREVENT stiffness, ease sore muscles and keep your body flexible
4. WAKE UP in the morning, to start your day right and enjoy some me-time :)
5. SMOOTHEN your stiff body after sitting a lot behind your laptop!

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.

Founder

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!

Unmotivated? Just start with this video & see how you feel afterwards! ?? Wanna bet that you will be smiling and FILLED with endorphins? :) / Werbung

Endorphins = Happy Hormones

No time for sadness or grumpiness today - let’s rain those endorphins on you!

When I showed you Spoilers in my Insta Story at midnight, I got tons of „shit it’s nighttime, but I’m so pumped to do this right now“ messages. Haha that’s exactly what I wished to achieve!

I have to admit - I’m proud of this routine :D I even got Dennis to watch my performance during filming. Normally, he prefers to check his phone :D I think…

- the songs are first claaaasss. Plus, it’s easy to sing along!
- it gets me in a suuuper duper good mood. I start to smile latest at the 2nd song.
- it’s intense. Not an easy peasy lemon squeeze Dance Workout - but a combo of HIIT + hip shakes that makes you breathe hard. But WOAH that feels good.

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 80-120kcal.

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.

Founder

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!

Inspired by my most popular "Sixpack Workout" - the NEW VERSION! // Werbung 

Whenever I meet people who workout with my videos & ask them which one they like most they ALWAYS say: "your Sixpack Workout!". 
After 1.5 years it might be time for a new one then haha! 

MY OPINION: burns even more, makes me sweat more and gives me such a good feeling in my abs! Maybe it's also because I'm not as "used" to this exercise combination yet. In any way: you should definitely give it a try :) 

- Would love to hear which one you prefer - the old or the new one? 

No Equipment necessary, no breaks (you're used to it by now I guess) and not much space needed :) If you need a break tho - take it! Just don't quit! 

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

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your muscles in another way: check out my Good Morning Workout, 20min Booty Workout, Sexy Arm Trainings or the Calorie Burn Session!

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.

Founder

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!