this video is perfect as a cool down after your workout ♥︎ my main use: sore & tight muscles from working out haha / Werbung We stretch our entire body! – legs: quads, hamstrings, calves & butt – hips – tummy – back & chest – spine Since I stretch so much in the meantime,[Read More]
body fat
15 MIN SLOW STRENGTH, Full Body – on the floor, no standing up, low impact I Pamela Reif
yup, no need to stand up today! no squats or jumps either ♥︎ 15 efficient minutes for super strong, toned & lean muscles / Werbung Oh we were definitely missing a workout routine like this!! ▸ advanced exercises, that build a lot of strength ▸ we train our abs from all angles, booty, thighs, chest,[Read More]
10 MIN AB LINES WORKOUT – efficient for middle, side & upper abs / No Equipment I Pamela Reif
want to get the famous “11 line” abs? good, let’s train our entire core ♥︎ / Werbung We (hopefully) all know: you will not magically get ab lines & lose all your belly fat by doing 5 crunches. I wish it was that easy haha. But let’s make sure our lines are readyyyy below the[Read More]
10 MIN BEST OF HIIT – a compilation of the best parts of my HIIT workouts – INTENSE I Pamela Reif
SUCH A KILLER ROUTINE – but you won’t notice while you’re training (because it’s also kind of happy). I was dripping sweat after only 1 round! ♥︎ Cardio is fun today! / Werbung omg I am so exciteeeeeed! A combination of your (and my :D) favorite parts of the 15min Happy Dance, 12min Happy Sweat,[Read More]
BED – Joel Corry x RAYE x David Guetta / BOXING WARM UP ROUTINE I Pamela Reif
a quick Full Body Routine with lots of Boxing movements ♥︎ Werbung This one is pretty HIGH ENERGY, so don’t worry if you’re out of breath afterwards! I love this Song Workout as a: – warm up – mood booster (I’m definitely smiling during and afterwards) – finisher in the end of a session (let’s[Read More]
6 MIN EVERYDAY STRETCH – for stiff muscles, flexibility & after your workout I Pamela Reif
a quick routine for every day ♥︎ it works perfectly as a cool down after ANY kind of workout! But of course, you can also do this in an office break, simply to relax, before bed or in the morning / Werbung We stretch our entire body! 6min = 12 exercises. Short but beneficial 🙂[Read More]
10 MIN AB WORKOUT – Back & Neck Friendly / No Equipment I Pamela Reif
an intense Sixpack Routine, that’s friendly for your back & neck ♥︎ if you usually suffer from neck pain or have problems with your lower back: this one might work better for you! ♥︎ / Anzeige Creating this routine was kind of tricky.. but I put a big focus on those 2 issues: 1. (expect[Read More]
10 MIN CALORIE KILLER / Medium Level – a HIIT workout that won’t kill you I Pamela Reif
This workout kills calories, but it won’t kill YOU! ♥︎ / Anzeige Yes, that’s right. I created a routine that won’t make you gasping for air, calling me bad names & question your life haha. This routine includes pretty basic movements and always switches between “getting your heart rate up” and static holds as an[Read More]
8 MIN SITTING TOO MUCH STRETCH – fix your posture, stand straight & reduce pain / Pamela Reif
Got a round back? With your head sticking forward like a turtle? Does your mom tell you to stand straighter? .. might be the case because your are sitting a lot! ♥︎/ Werbung The typical “desk position” can lead to tightness and pain in the neck, back, shoulders, lower back and hips. This routine focusses[Read More]
5 MIN WARM UP – Slow Version – get ready for your workout / No Equipment I Pamela Reif
you can do this before ANY kind of training ♥︎ / Werbung warming up helps to: – increase the blood flow to your muscles – wake up & loosen up if you feel stiff – raise your body temperature – prevent injuries – get motivated … sometimes you gotta start slow before going extreme 😀[Read More]