15 MIN UPPER BODY - with weights / for sexy arm, back & chest muscles / Male Friendly I Pamela Reif
HTML-код
- Опубликовано: 23 ноя 2020
- woop woop - our first Upper Body workout WITH WEIGHTS! Don't worry if you don't have any weights home, alternative listed below ♥︎ / Werbung
I used 2x 5kg / 11 lbs dumbbells.
This was quite heavy, so choose a weight that feels good for you!
Weights help us to increase the intensity of a workout, build rounder muscles and make us stronger! Building a strong back can help a lot in your daily life (bye bye back pain) & even during movements like squats.
I especially recommend training you upper body if you are sitting a lot at your desk or laptop.
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).
This workout is structured like this:
- 1min Warm Up
- 2x 3 Supersets, including 2 weighted exercises and a bodyweight burner
- Bodyweight Burnout
Things to keep in mind:
▸ don't SWING your weight, move it slow and controlled
▸ your BACK stays straight. Don't round it! Especially for the Bent Over Rows
The routine includes breaks! Yes. BREAKS! :D
The video is in full length which means you can just follow whatever I’m doing.
__
▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
__
My Cookbook:
German Version: amzn.to/2RZ3zID
English Version: amzn.to/2YxFhb7
__
Business Contact:
pamela_reif@icloud.com
__
Music by Epidemicsounds.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. 
Спорт
the hold at the end is everything...the people that did it can like!!
For some reason it was the hardest part 😅
I did it but as she said:"And slowly lower downnnn..." I slapped my arms down to my sides lol
It was easy for me ughh finally got rid of weights in my hand
YES💪🏽💪🏽💪🏽😍
This comment is the reason I pushed myself to hold them up all the way!! Guess I'm a bit competetive :))
Pamela: “And slowly lower it down”
Me with my arm already being down
Guess I am the only who actually lowered it down slowly when she said
hahaha same!!!
same HAHA
me:🧍♀️
the arms down and the whole body already on the floor hahaha
✨ normalize crying when finishing this workout ✨
Reading this comment right before I start the workout scares me
L
ب
Same 😳
🌹🌹
The hold at the end, i always need to do something, like walk, or spinning around with my legs to do that lol
well i started spinning like a helicopter :DDDDDD
Same😂 I always walk around in my room lmao
OMG yes. I also would love to scream 😂🥲
I was moving my hips side by side just to distract me from pain😂😂
Damn right HAHAAHAHAHAHAHAAHAHAH.
When you realise that Pam is your *best friend* and *worst nightmare* at the same time
I tried her workouts ▶️▶️ #lucyb_fit
Yeeees 🙏🏻❤️
Lol👌💖
So true lol 😂
But i love her🥰🥰🥰
me: sees break is next
me only using pam videos for the last 5 months: what's that?
Nah , I'm going trough the comments to prepare myself mentally
I honestly didn't know what to do with myself
I kno right
U see any improvemence ? ✨
@@isabella-r-6466 hahahahahhaha
15:35 - “It’s not too bad this time.”
*Listen, honey-*
biggest lie i have ever heard
not me running around my living room pretending I'm a bird for the last 2 minutes to distract myself from the fact of i genuinely can't feel my shoulders
EXACTLY!!! trying to distract myself from the pain :O
me twerking as I listen to pitbull during the workout
who else has one arm stronger and more muscly than the other?
that's normal! if ur righthanded you obv use the right arm way more so don't worr
Me
Me coz I play cricket and I just use my right arm for throwing and bowling
I was just wondering the same thing! Glad I'm not the only one lol.
Lmao I was getting worried ..glad to k it's normal 😂😂
Pam: don’t you DARE put your arms down
Me: 👉🏼👈🏼🥺 *lower my arms down*
Ugh but the best part was the feeling of putting my arms down when I kept them up
At that point I was cursing so much at my IPad😂🙈
That was me lol
OMG SAME I WAS LOWKEY SCARED
Me: *starting to lower my arms
Pam: don't you dare put your arms down.
Me: *raising my arms + crying*
I must have done something wrong because those 15 minutes went by far too quickly lol
It wsnt that heavy i think
its the breaks
Your profile picture😍😥
@@user-jg9go8em6g maybe you need heavier weight
It’s different when you workouts arms than legs it’s easier
DISNEY DANCE WORKOUT with Hakuna Matata and more 🤩
Omg yeahh😍
Omg yeeeesyes
legend says, if u lower your arms at the last part, Pamela gets through the screen (like "the ring''s girl) and slaps you
Hahahhaahhahah
And we can't raise our arms to protect us....
@@felibam3200 HAHAHAHA
hahahahah
I would love to get slapped by her...
Can we appreciate that she did it 2 times for us because there was a technical issue? Woah
yessssss omg
Every guy: I'm gonna use 10kg weight
Every guy 15 seconds later: 5kg weights it is.
Honestly used the 10 :)
This was an easy 35kg mate
Me with my 1 kg weights👁️👄👁️
bro come on 50kg eaaaasy😌
@@beii9953 I have 0.5 kilo weights.....
I love it when you said, “don’t you DARE lower your arms down.”
Always makes me smile 😂
It may be midnight where I am, just mentally preparing myself for tomorrow 😂
Lol 😂 I’m doing the same 🙌
We're same😂😂😂😂
I swear I’m in your Situation now 🤪🤪
Hey I guess you're from America,right?
@@asra9897 yup 😆
i lovvveeee that the ring around the timer always matches her outfit!!
😅😅😅
😆🤣🤣🤣
I love when she talks in the videos, it makes them so much easier, ty Pam for your videos❤️
the fact that she did it two times in a row show what a badass she is
Who watches this now just to prepare themselves?🙋🏼♀️ No one? Oh me.
Edit: Uh thanks for 1k likes
Me too haha
saaame😂
of course :)
Me hahahaha
yeah me haha
Average amount of breaks people take during pams workouts: 1
Me: well, I’ve always been an overachiever
I’m so proud of myself. At the beginning I couldn’t do 5 on the bench and now I can do the whole exercise “easily”
Keep working guys, it pays off !
please, do more talking videos. When you said " don't you dare put them down" I nearly cried. ahaha love you Pam!
At the end: “lower your arms slowly”. Very funny Pam. I can’t lower my arms fast. Because they‘re paralyzed now
When Pam say “DON’T RELAX”!
I’m DYING... 🥵💪🏋️♀️
When she says "don't neglect the upper body" and I'm thinking "upper body is my favourite day girl!"
Video: "for sexy arm"
how I feel: "for broken arm"
fr
@@zoeyy8587 2 whole years later lol
@@duskfusion3839 lol
I alwaysss struggled with up and down planks. This was the first time I could do it. I just realized that it's not about losing weight, it's about getting stronger than you were yesterday. Thank you so much for the lovely workout, Pam. 💯🤸🏻♀️
I think that loosing weight is the first objective but after we just want to become better and always do more (sorry if this sentence is not correct, i'm french)
SUCH an effective workout - 15 min, including warm-up. The flappy birds at the end nearly killed me but feeling 💪and amazing!
I was able to fly after the burnout session y'all ✈️
its so much nicer when she talks. i feel like she.s my friend. thanks Pamela
me: "Omg it's so late, sleep time"
Also me : "oh Pamela just update a new vid, I should watch it"
its morning 10.......not late
@@chetanadoke5333 In my country it Was 7:30am so that's pretty similar to pamela's time because she's from germany and i'm from Poland but it depends where do you live
@@basia5623 OHH.......I didnt knew that you are from other country
I tried her workouts ▶️▶️ #lucyb_fit
@@basia5623 yeah, 1am in Quebec, definitely not the best hour to workout ;) You're lucky for been able to catch her insta lives !
being able to do it fully, 5kg weights + normal push ups (not on knees) is the best feeling
Pamela is immortal. LEGIT. 2 times in a row ?!
OMG. I'm such a nerd. I feel the urge to watch the whole video before my workout session to prepare myself. As if I can get ahead start or something. Not really, it’s just the same hard.
The lighting in your room is to DIE FOR!! If I had so may beautiful rooms to work out in, I would actually be motivated!!
If your reading this it’s too late...the burn has begun...
Ate you kidding me she is doing with weights and this is what I need 😭 did she read my comment if she did and then uploaded this then this is so sweet. If you can do more weight lifting for the tummy as well and lower body that would be like a gift given to me.
Pamela doing the flappy bird is the cutest thing on this planet
Finally upper body with weights!
To all of y'all here already: This virus is creating new ways for everyone to think of how to keep your family and friends safe. We are in uncharted territory and we will all learn together. At one time I did not know how much time our family (now y'all feel like family too!) would have together. So I have gratitude now for every day that we get to be together. I know without a doubt that our country and world will survive this pandemic. And just like our broken family, this broken world will be way more beautiful.❤️
Have faith guys, have faith. We will get through this together. (With Pam 😁)
Sending lots of virtual hugs and kisses. I respect you and Pam for working out everyday and keeping yourself healthy ❤️🙂
I hope this made your day ❤️❤️❤️
That was an amazing comment, thank you!!! I love working out sooooooo much, and with this pandemic I had more time to be stronger and helthier!!! I am very happy, because our school is close and I have found Pamela's channel so that I can add her workouts to my workout schedule and train more hours every day!!! Thank you Coronavirus for bring us closer to our favourite things and family, and thank you Pam for your amazing workouts!!! 💕😘😍💪🏋️♀️
@@user-rp7wt4hj3k Thank you so much! Even I've been working out with Pam for months now! I know for a fact that this pandemic has made us sooo fit and healthy (even at home) all because of Pam and this workout family we have (in the comments section) who always seem to be more and more motivational and encouraging with each passing video. I was actually expecting to be a couch potato, gaining weight with each passing day, in this pandemic, but because of Pam and this family I'm only growing healthier and happier in this situation. And everyone doing Pam's workouts, I respect and appreciate you sooooooo much and I hope we all will have SIX-PACK ABS by 2021 (fingers crossed 🤞). Hope this motivates you even more, @Νινα Αθανασιαδου and everyone else reading this. You all are just like a family. Wish y'all good health and luck and may all your wishes and goals be fulfilled. Stick around! (I mean, in the comments 😁) May our family be as fit as a fiddle bye 2021 (new goals/resolutions) Love y'all! ❤️❤️❤️
And, @Νινα Αθανασιαδου, thank you soooooo much again and I appreciate how you took the time to read that comment (I just hope you have enough patience to read this one too) 😂
ann.mo
xoxo
@@lovbtxt thank you sooooooo much, this is the best think I have seen and read today!!! I hope your goals and wishes come true and also 2021 to be a perfect year, even if we are at home and working out and reading or writing (big and amazing comments like that)!!!
This comment of course motivates me more and I hope the same to you!!! Also don't worry I read it all, when I see such an interesting, amazing, Motivating and big comments I will of course pay some attention to them!!! Xoxo 💕😘😍
@@user-rp7wt4hj3k Thank you soooooo much! Hope you're safe and healthy at home!
(my mind: alright, no more looooong comments pleaseeeee🙏🙏
Me: ok, I'll listen to you for once.😉)
Okay, so that's it. Thanks again.
K, bye for now. 😉😘
@@lovbtxt your welcome!!! And remember to stay safe!!! Bye!!! 👍💪🏋️♀️😘
Yay week 21 day 3❤
I've had this workout in my routine for awhile now and started to get used to it but didn't want to buy more weights, so I added a third set to each circuit! Really made a difference, I recommend to anyone looking to make it a bit more challenging :)
Tysm! Did you gain muscle?
"male friendly" is actually a funny concept for me
Thank you Pam for taking care of us 😀💪 I see some great results since I have started to train with you. Love everything you do ! You deserve your success !
Her smile makes the workout Better 😂
Pam: UP & DOWN
Me: DOWN & DOWN
Me dying with 1kg dumbells
i love your talking vids!! even tho it is slow paced my arms burned like hell :'D
I love how soft spoken she is 😍😍😍
Arm circles 0:48
Chest and shoulder press 1:17
Break 15s 1:47
Bicep curl and shoulder press 16:35
Bicep curl 2:42
Up and down plank 3:02
Break 3:32
Bicep curl and shoulder press 4:02
Bicep curl 4:42
Up and down plank 5:02
Break 30s 5:32
Row and bicep curl 6:02
Rows 6:42
Push up on knees 7:02
Break 30s 7:32
Row and bicep curl 8:02
Rows 8:42
Push up on knees 9:02
Break 30s 9:32
Dips 10:02
Tricep push ups 10:42
Mountain climber 11:02
Break 30s 11:32
Dips 12:02
Tricep push ups 12:42
Mountain climber 13:02
Break 30s 13:32
Shoulder circles Fw 14:02
Flappy bird 14:32
Slow up and down 15:02
Hold 15:32
Well done!!!
Thank u😌😊😍👏
Cool thx
Your workouts helped me to win 2 powerlifting competitions! Don't know where I'd be without these videos! So thank you so much!
Wait.....I use to not be able to give 100% to the last half of the workout because my arms were noodles and on fire....but today I didn't feel it until the very end. Woooohoo for getting stronger and building up muscles 💪🔥
Can we appreciate Pam doing this workout with 5 kg weights TWICE IN A ROW?!? I felt so bad for her🥺
Who likes her workouts with music more?🙋🏼♀️ (but i love her anyways💖)
Pam talking with ease while we are literally dying!
Love your workouts. Sometimes they make me cry lol but I soldier on. Keep up the good work.
I just LOVE how the title says Male-Friendly!!!
KWEEN THINGZ ONLY!!!!! 💪😍
Just a little suggestion:
You can always start timer when u have actually switched the position for the next exercise :)
girl let me rest those two or three seconds
I was wondering the same cause once you settle into the next position, half of the time is gone :)
i love when you speak to us bcs i feel like im not alone and have more motivation:))
quick and very effective upper body arms workout!!
I liked hearing your voice, I think this was the first video I've seen Pamela speak animatedly. Thanks for a good arm workout!
"I should call it up and neutral" :D
made me smile and suffer at the same time :D thanks Pam :)
when you just finished Pam's workouts and saw she posted another video!
I've been doing the workouts only for a few weeks and yesterday I had the first one with pamela speaking ❤️ - love it. Funny, informative, motivating without being too much!
How am I supposed to do the deadly Joel Corry workout after this... my arms are shaking!
That moment when you are doing Pam's workouts on remote PE classes ^^
I LOOOVED THIS WORKOUT !!
Very comforting when you talk us through a long workout ☺️
the fact that i already love this beofre even watching it
I love you picture of marvel!!! Mine is Bucki!!🖤
@@kayleymejia5323 AYOOOOO MARVEL STANSS
As usual, your workouts are amazing and always leave me feeling refreshed and worked, so thank you so much!❤️❤️
The "slowly lower it down" became a part of the workout for me aha
It's like you read my thoughts! This is exactly what I wanted! *w* Thank you so much for your videos Pamela!
the happiness you feel when break comes up on the screen
Thank you so much for adding more weighted workouts! Love that this is a solid 15 mins.
Pam's just so sweet! I love the way she leads the workout. Also, I looooove the exercises on this one! Thanks Pam! much love
The higher point of this workout was Pam talking "don't you dare" and I answering her "I already did!!" 😂
I love your no-talking workouts, but this was amazing! I liked having little pointers throughout the workout, and your voice is pretty soothing 😊(when your not telling us to go quicker)
This is one of my favorite workouts Pam has. I love it so much that I did it twice today! Thank you Pam!!
Her voice is so sweet 😊
Pam is always saying how good we're doing but now I want to say: Pam you're doing great! Keep killing it!
She is so beautiful in this Video😻
Have a lovely day y‘all🦋
love the fact there is explanation throughout reminding us to do it the right way. Thank you!!!
Best arm workout I've done. Love the structure and the variety!
i really enjoyed the breaks!! It helps me focus on every exercise more!!!
What a wonderful person you are
Thank you for posting this amazing content for free
Happy New Year, Pamela
the fact that she put latin music in the background 🥺 i felt extra motivated and happy! thank you pamela, we adore youu
I would love a 5 minute superman variation workout for the back!!
Loving the chaotic energy today
Here before 1mill ❤️
I definitely love this workout! The last set with mountain climbers was the hardest 🫠
Week 5, 2023 (Tuesday)
Thank you Pamela for your channel ! I've started working out with you on april and now i can proudly say that your videos are geting too easy for me (this one was my warm up actually !) You've helped me so much to start moving, stay motivated and geting stronger every day ! 💪❤️
"its not too bad this time"
my arm: on FIRE
This is my first time doing this workout and I was kind of concerned about the hold part but I actually did it!!! You guys can do it too I know it, let's keep going!! Pam's smile is always such a motivator
I like that you talk & explain the movements
I LOOOVE this workout! Really doesnt feel like 15 minutes and it burns sooo good! More of these please!!
I had a great time doing this workout with my lotions that I got from a buy 1 take 2 sale. 🌝👌
Dips were so Unrealistically difficult🤯 thank you for it🤣🤣 aand the eend🤯 I've thought I would fall on the ground 🤯🤣🔥firee workout🔥🥵
Just did this right now and it feels soo good, awesome at home workout!! I like when you are talking us through the workouts it helps with proper form. I was rounding my back and it helped when you said to straighten
I am waiting this workout to do now😆💖