a “knee friendly” Thigh Workout without any standard exercises (squats, lunges, ..). We only stay on the floor! If you have bad joints or suffer from knee pain – this workout could be nice for you! ♥︎ Werbung Don’t be fooled: it looks easy, it starts easy… and suddenly the end is so hard 😀[Read More]
Workout Videos
8 MIN STANDING ABS + HIIT – short and not sweet, burns lots of calories / No Equipment I Pamela Reif
Sweat, tone your abs, improve your cardio, burn calories & feel amazing (afterwards) ♥︎ all in 8 minutes? Well yes, it’s a perfect start! / Werbung I know, this will be another love-hate-relation ship. It’s on a similar level as the Jason Derulo Workout, but without a Jason… why should we still do it? ▸[Read More]
15 MIN BOXING CARDIO – Aerobic Style: dancy, cool & rhythmic I Pamela Reif
This mid intensity routine will (kind of) make you feel like visiting a Festival or Dance Party ♥︎ Not as „embarrassing“ as my other dance workouts – I promise! / Werbung High potential to become one of my new favorite forms of Cardio. It’s a mix out of classic Aerobic Steps & lots of Boxing[Read More]
10 MIN FULL BODY STRETCHING – to end your workout, for tight muscles & flexibility I Pamela Reif
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]
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 BUBBLE BUTT – Glute Bridge Burnout / no squats, no jumps, knee-friendly I with Equipment
lay down on the floor & set your booty on fire ♥︎ low-impact, no squats, no lunges or jumps – but very efficient! / Werbung Can I fill 10min with ONLY Glute Bridges? HELL YES. We isolate the butt muscles & train them without using a lot of thigh strength. This way we can grow[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 INNER THIGH WORKOUT – tighten the inner part of your legs / Intense I Pamela Reif
want to make the inner part of your THIGHS less wobbly? I know, it’s a problem area for many of us – let’s do something about it! ♥︎ / Werbung If you don’t have a proper weight, don’t worry! Read my “homemade weight tutorial” below ♥︎ This workout: – strengthens your legs – main focus:[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]