15 MIN UPPER BODY + ABS - Gym Style, Circuit Training with breaks, weights / alternative: bottles
HTML-код
- Опубликовано: 10 окт 2022
- 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:
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 / pamela_rf
➞ Food Account / 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. ♥︎
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. 
Спорт
2 years back I used to get so tired by doing your workout. I’m proudly stronger now, one day will be as strong as you❤️🥹 love you Pam❤️❤️
Hey me too! Now my muscles are stronger than before
❤🤜
@MdoubleHB 😊n!?!£!nnnn!b’!’!!!
@@anjali9147 tum to indian lagti ho
Don't feel bad 😔 it hurts just to watch 🥺🥺🥺🥺
@MdoubleHB seriously - could you please stop posting the same comment under EVERY SINGLE video Pam posts? It´s just annoying and I also find it offensive considering you are looking for a person and not a toy or piece of furniture. No front but are you not surprised it hasn´t worked yet?! Because I certainly am...
When the workout gets tougher, she looks into the camera and smiles 😊 makes me want to continue with her!
I love the fact that we have so many weighed workouts in the schedule,l really see a big difference since l started adding at least one of those workouts every day ❤️
So happy to read ♥️♥️♥️
Pam you make me realize that workout could be painful but enjoyable at the same time.I used to be so couch potato but 2 and half years later,I'm looking forward to train with you everyday,Now exercise is not only effective for my health, but also can relieve the pressure brought by my life and work
♥️♥️♥️♥️ Sending you so much love
@@PamelaRf1 A a azf
DC
Jfg
❤️❤️❤️💖💖💖💗💗💗
I clearly remember how you said at the beginning of this year that you wanna slow down with various projects in order to put more energy and love into the workout videos, and I think you managed it a 100% because every workout lately is SUPERIOR. you make me fall in love with working out all over again and again. i don't know if you did manage to slow down in other areas of your life (watching your daily stories, to be honest, i don't think so😅) but you surely made youtube a priority this year and it shows, Pam. mostly in my defined and toned muscles😏💪🏼😮💨 thank you for this yet again, love you tons
THANK YOU SO MUCH ♥️♥️♥️ I’m glad you noticed hihi
The last set was the death of me. But I pushed through it and now I am pumped. 💪 Thank you, Pam, as always! ❤️
WOW THAT MUSCLE PUMP! 💪🦍🤩 I love this effective combinaison of exercices together. Thank you so much Pamela for giving me confidence to lift weights. Since I started doing your upper body + weights workouts, I saw a big difference in my upper body!!! My family and friends also noticed it! I really feel stronger and I love it!! 🥰❤️
Just went home for fall break from university and tried out the pullup bar... and let's just say I need to get my arm strength back up haha. Thanks for another amazing workout Pam! You motivate me to keep exercising alongside all the studying :)
I've been doing your workouts for a year and I see such a major change! Not just physically but mentally as well...now I cannot start the day with out a workout otherwise I'll feel so tired the entire day! Thank you for making me be and feel more active pan!❤️❤️💕💕 This workout has got to be one of the most intense yet calming ones I've ever done haha...celestial in the end was a nice happy one! Love that song!🥰💕
That’s wonderful to read 😍 thank you ♥️
I LOOOOOOVE these kinda of GYM INSPIRED videos please make moooooooore ❤❤❤
Honestly Pam, you're my rock star baby you got me hypnotized!!! I am grateful to IG that I discovered you when I didn't even think that I could ever have a healthy relationship with working out. I'm thankful to have you ❤❤❤
Pam, I have never thought in my whole life that I would be able to use weight this heavy before with any of your workouts! I did this whole workout without stopping, except on the breaks of course! Thank you from the bottom of my sweaty heart!!!!
You really are a hero girl!! You saved my life, loving everything second on your channel!!! And playlist 👌🏼❤️
just a pause to appreciate how much stronger and more powerful her body is now!!!🙌🙌
Because of your workouts I got my body back before a baby within three months. Thank you for focusing a lot on upper body and core. ❤❤❤
I've been waiting for this one for months!! Thank you, Pam, now my Wednesday can start in the right way ❤❤🔥
I love the upper body/ab combo. I'm enjoying the weight workouts more and more as my body gets stronger. Another job well done, Pam. Thank you, thank you, for all you do for us!
i love all your workouts because i always only get results from yours, but the weighted ones really hit different...literally so so good and i don't regret buying the premium version of your app last week.... ✨️45 min with weights plan✨️ is my big love rn. 🥰
I really love this type of exercise for the upper body and abs because the music is wonderful and you are in the frame.I love you and I love your training because it helps me get results
Perfect timing! I was recovering from an injury for 3 weeks, and starting from now I am allowed to train again! Can't wait to try this one out! Thanks Pam ❤️
Bu tür antrenmanların devamının gelmesi dileğiyle... teşekkürler pam 💕
thank you so much for the workout, Pam! the first half feels moderate and like warming up but the second half immediately slays the upper body and is intense! hits almost unexpectedly
I'm excited, tomorrow ab & booty day so ima be trying this one! Love your smiles throughout, it helps with the motivation ❤🌞
Very helpful this workout 🏋️♀️. Love it.
I'm gonna take this vídeo as a bday gift so thank u Pam for uploading this on my birthday
Hahaha happy bday
Not gunna lie, this short diddy had me outta BREATHE! Ima do the standing leg focused pilates next. Thanks Pam!💗
Struggled with this one... I need stronger arms! Your workouts are really the best and are super challenging ! Thank you!
What a combo😎 i enjoyed in every second! Thank u Pam🎉❤
Perfect workout. I am so happy I found your workouts! Thank you!
Another wonderful workout and the background is amazing!😍
Such an amazing combo i really like how intense that workout is thanks Pam❤❤
Einfach nur mega dieses Workout, 1000 dank dafür. Ich liebe generell die Workouts mit Gewichten. Es wäre sooo toll, wenn du mal eins mit der Langhantel machen könntest :) denn die liebe ich ganz besonders und finde das Training damit auch sehr effektiv. Sending you lots of love🥰
Another awesome workout! Let’s do this 🔥🔥🔥
I am seeing this at 2 am. Can't wait for tomorrow to try this surely amazing (and killiiiing) workout!!
I really really love you and your workouts.. I feel motivated to do workouts every time I saw you... you're one of my inspiration
wow, this workout pushed me to my limits! i thought i was going to die during the last three minutes! definitely did NOT regret trying it, tho! been waiting for this one since you showed it back in February (?) when you created the 10min Upper Body with weights! :D I am super proud of myself, thanks for the vid, Pam!
Pamela, thank you for very effective exercises! 🙌💯💪💪♥️
Went so fast 🎉thanks Pamela ❤
This workout is perfection 🔥💪🏼😃
Great workout,I adjusted the bingo wings workout as didn't have bench. Love your workouts especially 10 min dance workouts
That was a really nice workout, Thank you!
I love all of Pamela's weight training💪
Amazing workout. Thanks so much
Soo in love with this type of workouts gym style in my cosy home 👍❤️😘
Great workout and fantastic music!
Finally 😭 , we want more videos at gym and weights please ❤
I love your workouts so much! the only thing that makes me a smile everyday, it’s incredibly i started may 2020 its been now 3 jearss
I can't wait to do it this evening 💘
Totally the biggest fan of your exercises!!!!!! thank you for your quick and awesone routines that makes sweating fun!!!....all the way from south africa..cheers
Great workout❤🙏
Lovely Workout! I was sweating like a mad human at the end, but I was really happy. Loved it 🌷!
Great effort in this workout.
I can't believe there's another version of 10 min upper body with weight 😫 😫😫
I'm in love with both of them go on champion 🥵🥵
Amazing workout ! Loved it ♥️😼🥰🥰🥰
I love working out alone, but you’re great company ❤
Amazing ❤
Love the Maldives arm workouts 🤩
Meine Sonntagsmotivation♥️
The music>>> I was feeling anxious and lonely before I started the training but now I feel amazing, tho my arms hurt😅 thx Pam, u make life better❤
I finally did this workout yesterday and honestly I thought I’d be drowning in my sweat but surprisingly I didn’t get much tired or sweaty and could go on. See what you did to me Pam? Now I need something more challenging 😩
Nothing can beat this channel it's my workout bible every day for the past year and never found anything better xxxxx
Love you Pam ❤
wow bellissimo, sono due anni che ti seguo, gli allenamenti sono super, grazieeee Pamela
The music the moves the everything ❤ perfect 🎉 thank you for all ❤ Pam ❤❤❤❤❤ love you 😘 Jen
I very like your workout!
Thanks Pam for inspiring me to be better for myself and not for the sake of pleasing other people. You are an amazing woman!!! From 65 to 50, yep that's me. 👌 💯 Hope you can also do workout collab with Psy at Korea! ❤❤❤
This is one of my favorite workout
Love this video
Will do this tomorrow love the works outs this one is perfect! Can you do some more chest workouts? Anything for breast reducing? that would be so amazing! Thanks Pam!!
Really nice exercise
Amazing workout and nice location! ☺️👌🌷
The workouts i like!!The workouts i like!!😍
Halfway through this, I thought, ' I should have used heavier weights'. Towards the end, I was glad to have no weights!! 😀. Thank you Pam for another great workout.
Love this heavier weight workout 🎉🎉🎉
The first video we see Pam struggle a little.🤔🤫 I like that, makes me feel like its ok to struggle a little sometimes😘. can't wait to try this one! Thanks Pam!
thanks for using my song YOUR NUMBER at 10:54 ❤😍
Dear Pamela please make for us one whole body circuit workout of one hour with warming and cooling and goood music so that we a little bit older but still younger with you 🎉😊don’t have to combine.
Thank You in advance
Girrrlll That was hard 🔥🔥❤❤❤
Can’t wait to try this. Looks painful but the pleasure that comes along with it is worth it. Can’t wait to feel stronger. I love how I don’t ‘struggle’ mentally with you. You bring me peace while I’m physically dying and that keeps me going I can workout for hours and feel I can still do more. Idk how you do it but only you can. I’m so thankful and grateful. You helped me change my life and I’m so glad I did and I’m glad it’s you I’m choosing. Lots of love 🫶🏻
Heute wollte ich mit eigentlich frei vom Sport nehmen,aber wenn du ein neues Workout rausbringst,kann ich gar nicht anders als es direkt auszuführen xD Danke dafür,dass du mich fit hälst Pam :)
Благодарю!🙏🔥😘
Haha the guy on the side and you smiling so hard after he saw you. So lovely 😊
Very nice
Thanks Pam
Great . Thx 💋💋
Who else is lying down in bed watching, and thinking they would do this later?! 😀😀😀
I lovveeeee it❤️❤️❤️❤️
The guy in the back of the video haha!! Imagine your neighbor rents out their property on Airbnb to Pamela Reif lol
I love the fact you choose the song Ed Sheehan made for Pokémon ❤
I want it as a 30 minute workout!!
Good!!!!!
You are my goal..!! Strong body... Strong arms.... ❤️💪😘Love you pamela reif... Love from India
You’re such a dream, your energy your smile your workouts and the details you share with us are indescribable i really feel like we’re close friends 🥹😂🫶🏼 and i love you so much 🫡🫵🏻💖🫶🏼🫶🏼
after attempting to do pamela's workout, the only one i can do reasonably well is a plank :"""D
Don't be fooled be the 15mins only , it's full on thanks pamela x
Best workout truly there is no better one . If I can I would like more upbeat motivating music, this music was depressing but workout amazing as always
Finished ❤
Arm circles
Step out + rotation
Push up + Shoulder press 2
Bent over rows 2
Arnold press 2
Rest
Ab slide left 2x
Ab slide right 2x
Row + shoulder press 2x
Weight swing 2x
Jumping jacks 2 x
Rest
Arnold dips 1.00 min 2x
Spider push up 2x
Push up + 2x cross 2x
2x row + 2x cross 2x
Mountain climbers 2x
And ofc plank 30 sec. At the end🩷
Love weighted workouts but those combinations with push ups I don’t enjoy that much :/ love from Münster
Super ,this drill of Pamela reif.
Brasil 🇧🇷 top demais