10 MIN ONLY BACK - Bodyweight Workout, on the floor - maximum focus on back muscles I No Equipment
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- Опубликовано: 24 май 2024
- Training your BACK at home is tricky. That’s why most „No Equipment Upper Body Workouts“ focus on push ups (chest), arm movements, etc. ♥︎ But this video… / Werbung
We normally need to pull or lift things, to engage our sexy back muscles. But I got creative and created a routine to target the backside & posture - without any equipment needed. This includes movements that look and feel weird (at first) and that you have probably not done in the past.
PS: BACK PAIN or engaged muscles? Don’t mess up those 2 :D We definitely don’t want to have back pain but sometimes a highly engaged muscle also „hurts“. Like your abs - they also hurt during the workouts, right? We are just not used to abs hurting in daily life, that’s why we can clearly differentiate it. So pay close attention (and obviously pause, stop or fix your posture if it’s actual pain).
Muscles:
▸ Upper Back
▸ Lower Back
▸ Back Shoulders / Rear Delts
▸ little bit of Core
You will like this one, if you’re a fan of:
10min Back with Bottles
10min Toned Arms
15min Sexy Back
10min Anti Round Back
10min Boobs and Back
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➞ my #PamApp ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. 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!
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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetActive
1. Ella Henderson - Alibi ft. Rudimental
2. Alle Farben x Lewis Thompson - Love Hurt Repeat (feat. Mae Muller)
3. Diplo & HUGEL - Stay High (feat. Julia Church)
4. Omah Lay - Holy Gost
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Business Contact:
pamela_reif@icloud.com
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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
Okay I have to say it. This one is the best one!!! In the beginning I was worried that Pam will add atleast one move which only she can do in the entire universe and I'll just sit on the mat and wonder how to do it exactly. But this one ahhh I'm feeling so happy. Thank you Pam!❤
The moves are simple but the overall effect is such a good workout.
Hi, I think this is the best, it's very beautiful. I do it without forcing. Thank you
exactly!
Loved the multiple angles to better understand the exercises! One of my goals for this year is more back, so this will help me a lot surely
This is my fourth year with you and it is actually insane how your videos have gotten better and better overtime! Glad to be here to see it and being able to be a part of it somehow
Pam always got our backs 🥺
Wow, wow, wow! This is definitely one of my favourite back workouts! This is one I will keep coming back to. I underestimate the power of bodyweight exercises. Sometimes I feel like I have to use weights to feel the burn, but nope. I think at this point we've all established that Pamela makes us feel the burn, weights or no weights. Thank you Pamela for another amazing, feel good workout!
4 years w/ you and nothing changed, just my body!!! fabulous! you're getting better every video
I used to HATE upper body workout and now, thanks to Pam, I LOVE it and I finally see the results on my body and that’s amazing ❤️🔥 Thanks for everything you do for us Pam ❤️ This video is fire 🔥
ladies and gents... NEW FAVORITE!!!!!! ohmygod, the music and the movements are SOOOO GOOD!!!!! it not only trains the back but stretches and cracks it in all the right places! Back workout never felt so good! I'm so hyped right now, I loved it soso much!!!!:D lots of kisses Pam, we will also always have your back!🥹🤍💪🏼
Absolutelyy!!This workout is soo GOOD!!🙏🏻🙏🏻
Have been following you since 2020. It’s been a great journey with you 💕 Have never felt so strong, fit and amazing in my body. Loved this one. My back feels amazing after this. Lots of love to you, Pam 💕
This is the best back work I have ever had! ❤
I've been having back issues for last couple of days and Pamela heard me. Thankyou PAM for everything that you do for us ♥♥
Wow, I was surprised how good workout it is! Thank you🥰
This is so weird how out of all the workout videos I've watched recently (im just starting to workout after doing nothing for year) your are so pleasing to follow... I don't know what it is about.. Maybe it's cuz there's no talking or the music or the exercises... But your videos seem to fit me the best and I'm glad i found out about it!!!
Thank you so much!!! There are so few back only workouts on youtube. I'm so grateful for this!
Ich finde es einfach so so toll dass du es immer wieder hinbekommst NEUE Übungen mit einzubauen die man so noch nicht gemacht hat! Das tat grad richtig gut! Jahr 4 mit dir und ich war noch nie so gut in shape 🙏♥️ Es macht immer noch Spaß und es hilft mir wahnsinnig nicht nur für meine Fitness sondern auch für meine mentale Gesundheit 😌
Loveee this one! Perfect for beginners, just challenging enough, doable until the end! Great music as always ❤
I really loved this one! The music was great and my back feels amazing!
Searched “Pamela Reif back workout” do find one of my faves and was so pleasantly surprised to see a new one! Thank you for this ❤ it was very enjoyable!!
I agree that this one in particular is my absolute favorite. Thank you!
Wow! 🔥
I have never really felt my back muscles until this video!! 🤯♥️
My back is burning like hell!!!
Chapeau, Pamela 🤠
Didn't expect this to be tough but it was, loved it!
I am trying to do this twice every day because I have sciatica for a year and it helps! I can even hear the cracking at Cobra. Thank you Pam.
I have to say that was one of the best workouts I've had from you. I especially liked that you could see from the bird's eye view how you do the exercise for the back.
More videos like this please! Thank you!!!
This one is such a stress reliever after a long day! Moving spinal cord dissolves all the negative and intrusive thoughts in mind.
Pam is my one stop 🎉🎉🎉…I was having a back pain today & this was the therapy session I needed! Pam never disappoints…
Guys, in November 2023, I was diagnosed with a severe herniated disc between L5 and S1. I had a terrible sciatica pain, and my doctor didn't let me do my regular exercises by Pamela (the advanced HIIT or severe jumping etc.). Therefore, I am recovering by, again, doing her exercises because she firstly heals my soul. 😍 I believe that by my being careful, she will also make my herniated discs happy day by day slowly. 🥳 I love you, Pamela ! So happy to have you ! Btw, this has been a great video for me. I feel that my spine has freshed itself with this.
Glad Pam is helping you through this! How are you doing so far?
Oh, hi ! I have been doing better actually ! This one is really good for the back. It takes away my pain and makes me feel stronger ❤
Haven’t miss a day with you this year!
On behalf of people everywhere with weak accessory muscles and non-existent trap strength, THANK YOU SO MUCH FOR CREATING THIS BACK ROUTINE!!!! ❤
Loved it. A proof that rowing is not the only back 😂
Who else is doing the Pamela workouts but not eating healthy?!
absolutely loved this one , haven't found anything like it . thanks girl
I've beed doing your exercices for four years and this is the easiest one so far. I'm so happy that I was able to finish the exercices. Love you Pam!❤
I really appreciate that you create content to train the whole body. I think that is so important. To often we e.g. only train or ab muscles and forget the back. So thank you for the reminder!!
P.S. I love that sports wear. The color is amazing. ❤
The music in this was excellent!
Love this so much! I really enjoy body weight back workouts like this. Please create more! I always feel so strong and empowered after doing these types of moves. Love the music too! Thank you again for making these!! 😊
I just woke up, I’ll go do some exercise!
I didn't know I had muscles in my back, but Pam, I can feel them now!!!
❤❤❤Thank you dear Pamela you are so nice and your training is like a balm for my soul I wish you a beautiful new year 2024
Thank you Paola sooo much! ❤❤❤It’s better then a massage! My fav movement is chicken lift, don’t know why, just makes me laugh))))
Wow wow wow 🤩. Das neue Workout ist mal wieder richtig gut geworden. Viele coole neue Übungen und eine tolle Musikauswahl 😊. Ich fühle mich super nach dem Workout. Danke Pamela 🥰.
I found my fav back workout!! Tried it today for the 1st time and it was AMAZING I could feel every back muscle! And while I love training my upper body, I gotta admit it's hard to find good upper body workouts without equipment but this one is the BEST ONE! Pairing it with the 15 min complete upper body makes the best upper body day! Thank u Pam❤
This is the real back workout, love it!!
Love this!
Yes! Das hat so Spaß gemacht 😊
I am 53 yrs old been doing exercises regularly , This one is the best and most effective one ! Thank you !
Excellent session for the back workout. Thanx @
Freakin godsend thank you so much Pam!!!! I’ve been without a gym for a month but your workouts make me feel sore in the best way and like I’m not missing out. Now you give me a complete back focused workout no equipment !!!! BLESSED THANK YOU SO SO SO MUCH!!!!
Great exercises and intensity, great song choices and amazing quality
Thank you!! 🫶🏻
Wow, so much effective exercises! 😻💯🔥 It's super cool workout! 🙌💪💪 Pamela, a lot of thanks and love to you! 🙏💖✨
It was amazing! I feel stronger in my upper body! And i hope my poster Will improved in time❤
This is exactly the type of training I need to help with my scoliosis. Thanks for making it fun
Thank you for this workout! I love exercises without extra weights. One day, I will buy some dumbbells, I guess it could be more effective. Until then I train with this workout. ☺
Felt greaaat! My shoulders are super happy 😍🤩🙏🏻
Loved it! Next workout has to be an killer HIIT! I miss them :(
If i compare to other workouts ... i am definitely sure that this will be a workout which one can completely do... thanks pam❤for this... love uuu
What an amazing workout! I thought that this will be easy, but it wasn't, I felt the wonderful pain in my entire back. Thank you Pam!
I will definitely do it almost every day because it is wonderful and creative🥹💖, I love all the movements. Thanks again Pamela for an efficient video that we can do at home ❤
Great workout as always, and perfect music choice with the perfect upbeat 🔥
Einfach herrlich...fühle mich wie neu geboren ❤❤❤
Love you so much Pam! ❤💖 Thanks a bunch for your videos 😍 Thanks to you, I start loving to train my arms and back 😂🌺🥰
After you’re workouts I’m always so happy
Thanks! I can always use a workout to strengthen my back. This goes great with an abs routine!
your workout inventions are always effective and unique.
I love upper body workout but after this video it seems even more fun ❤
I truly love your channel. Keep doing the best work!
Sehr schönes Workout, genau das richtige für meinen Rücken! ☺️🩵
This felt sooo good for my back.
Wowowow it felt like a good stretch for my back rather than a workout! Adding this to my morning routine ❤
loved the second camera view 🤩
I could feel it in my back muscles so much. I liked this Pam good job👍🏻 thanks for this❤
The best back workout with the best music ever 😍😍💙 Love the new moves 🔥
Was eine Motivation am frühen Morgen! Man spürt es einfach so krass im Rücken & dann diese Musik dazu 😮💨 perfekt! 🥰🫶🏻
This is great for my scoliosis pain! Thank you!
Love the workout and the music! Now I feel badass 🙌🏽
Loved pam loved workouts
That's what I needed aaahhhh 💪🥰👌 perfect video with new movements !
Thank you so much ❤❤
It is so hard for me but I am trying to do it even I feel some tired on me
Thank you to prepare exercises for us ❤Pamela Rief❤
I love you❤
thank you so much for such a great exercise
I think this will also be amazing for my rounded back! Thank you ❤
Really so helpful and just great!! 💪🚀
Hey Pam, ich bin schon lange stille Zuschauerin (nagut, inklusive nachmachen). Danke für deine Workouts, ich bin gerade aufgestanden und habe nach einem Rücken workout gesucht. Ich habe schon seit der Schulzeit extreme Probleme mit Nacken und Schulter Verspannungen und deine workouts helfen mir so, Stärke aufzubauen und den Alltag zu überleben. DANKE! ❤
Hallo bist du aus Deutschland
@@shivani9921 Na klar! :)
@@seacake Oh schön
Yes, this is amazing.🙌🏽❤️
Thank you🫡
This was great! And also entertaining for my puppy running around me 😂
You are special. You are worthy. You have a kind of magic that can never be imitated. You are a blessing. You are spectacular. You are most beautiful when you are yourself.
Super❤ big thank you 🙏
Отличная тренировка для спины после рабочего дня в офисе 👍спасибо
Loved the playlist to this video
My shoulders are already dead
morning wakeup fav❤
Thank you for this workout! ❤ God bless 🙏
Thnx for everything. I hope you realize you are helping a lot of us❤
I lost 8.4 kg last year with good nutrition and enough movement.
I do a lot of your workouts . So thanks for all your video's.
Your awsome❤
The most surprising part was feeling how firm my glutes have gotten when I put my hands on my lower back for the chicken lift. 😅🍑 Thank you for all the training, Pam! 💕
Ok einfach nur Wow 😍 Mein Rücken 🔥 Mega ❤ und dann noch die Musik dazu, Motivation pur am frühen Morgen 🥳💪
Mega, Pam 👌👌👌👌👌
Thank you for this unique video! Love it ❤😊
Freue mich immer wenn neue Rückenvideos dazu kommen 😍
Diese Workout brauche ich soooo(!) sehr 🥲
Durch meine Arbeit als Prophylaxeassistentin habe ich immer eine monotone Haltung und immer Rückenschmerzen 😖
Aber durch deine Workouts, sind diese (auch ohne schwere Gewichte im GYM zu heben) mindestens um die Hälfte reduziert 🥳
Your the best Pam that's so good thanks ❤❤🌹🌹🌹
My back after this 🔥💪✨