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]
Workout Videos
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]
10 MIN LOVE DANCE WORKOUT – burn calories to Oldies Love Songs / Pamela Reif I No Equipment
♥︎ a little SEXY, a hint of DRAMA & some OLDIES DISCO VIBES! / Anzeige Happy Valentine’s Day to everyone & THANK YOU SO MUCH for 6 million. I am super grateful for this unbelievably fit and motivated community. It’s my pleasure to be your online training friend & you can be sure: I’m always[Read More]
10 MIN TRAINED WAIST – Medium Level, for toned side abs / No Equipment I Pamela Reif
Finally a MEDIUM Level workout, that is not soooo difficult 🙂 we will train the side parts of our tummy: for a trained and toned waist ♥︎ This routine focusses on ab exercises, that target your obliques. All kinds of side crunch variations (I think I got really creative here haha) and a couple of[Read More]
10 MIN BEGINNER AB WORKOUT // No Equipment | Pamela Reif
Ohhhh yes – a BEGINNER ab workout! ♥︎ / Werbung If you have a hard time keeping up with my super intense “10min Ab Workout” and “10min Sixpack Workout”… THIS ONE IS FOR YOU 🙂 Everybody starts somewhere and my other workouts require suuuper strong core muscles. That’s why I really wanted to create an[Read More]
20 MIN FULL BODY WORKOUT – Beginner Version // No Equipment I Pamela Reif
Finally: a workout suitable for BEGINNERS. // Werbung What makes this “beginner friendly”? 1. I used BASIC movements, that are not too complicated or hard to perform 2. the workout sequences REPEAT, giving you a chance to get used to the movements & get a better feeling for them 3. a couple of BREAKS. Haha[Read More]
10 MIN BOOTY PUMP – set your butt on fire & make it grow I Pamela Reif
a killeeeerrrrr Booty Activation Routine – without squats, lunges or jumps … (only 2 squat holds, but that doesn’t count haha) ♥︎/ Werbung We put a huge focus on our BOOTY, trying to not include a lot of thigh work. This way we isolate the glute muscles, learn to use them properly & grow less[Read More]