Pamela Reif

NEW VIDEO - 15min Power Pilates 🌊 My personal favorite - I am so excited that this video is finally up! 🌴 Want a HARDER pilates workout? ♥️ Something slow, that still makes your muscles burn? An „actual“ workout? Don’t get me wrong, even an easy workout IS a real workout 🥸 But I guess you know what I’m talking about? Sometimes you don’t feel like going superrrrr hardcore… but a slow yoga session is also not enough. A ‚Powerful Pilates‘ workout, that is… ▸ harder than my usual pilates videos ▸ challenging for: abs, upper body, obliques & booty ▸ a mix of strength, mobility, balance + stretching ▸ slow, elegant & graceful ▸ only on the floor! No squats, jumps or mountain climbers I do 1 slow Pilates Style workout day each week. It's very beneficial and I never want to miss it :) my body feels amazing with it!

NEW VIDEO - 10min Techno HIIT 💿 Why have we never done this before??? IT’S SO GOOD 🥵 Cardio aka. HIIT Training has never been that easy! The music, the beats, the feeling - everything makes me pumped! I gotta admit… I was a bit scared to create this workout. Aren’t people from the Techno scene very specific about their moves and people, who pretend to be Techno? Well… that’s why we just make use of the AMAZING music and match it with our HIIT workout… with a small creative twist of Techno arms. Since I want to hi(i)t all the beats, I simply cannnnnnot lose tempo. What a genius system for a Cardio HIIT session. FACTS: ▸ style: quick, motivating, hardcore & energetic ▸ difficulty: hard ▸ sweat & heartbeat level: skyrocketing!

WORKOUT PLANS - Week 2 💜 Welcome to the 2nd week of #Pamuary . If you need a free schedule & structure, to have a perfect base to smash this week... I got you covered 😏 - 13 different workout plans in my Pam App (so sign up needed) => Lose Weight, Slow (no HIIT / Cardio), 60min Hardcore, Busy, Give Me Abs, ... - NEW Re-Start Workout Plan: A one-time plan you can use whenever you were sick or took a longer break, to wake up your body and get into your groove again. 🎁 Giveaways: Each Sunday, I will announce 3 people who get a 100€ coupon for éla or/and Naturally Pam. You can choose what you want to have, I will send it to your home. ➡️ How to enter: Post a story of your Pam workout session or a Pam recipe, tag me & use the hashtag #pamuary . Easy! Can't wait to see your stories and posts! Lots of love - Pamela

NEW VIDEO - 10min Tummy Torture YES, I FAILED - for once 😂😂 But we are in loveeee with the challengeeeee, right? Let’s shock our abs with some new hardcore moves ♥️ If you love my 10min Killer Sixpack, R.I.P Abs or Send my Abs to Heaven - this one is for you. PS: No mountain climbers, no plank jumps, no standing up

Want to train with me LIVE? ♥️ Doing it together makes it so much easier! I will talk you through the entire 50min Session: A mix of (hardcore) Abs and Cardio Dancing, including my newest "Torture Tummy" video 👀 Who's joining? 🙋🏼‍♀️🙋🏽‍♀️🙋🏻 Don't forget to set an alarm! Monday - 6:30pm European Time

LIVE WORKOUT - 50 MIN ABS + CARDIO DANCE, intense & super happy

Pamela Reif

Streamed 3 months ago • 275,517 views

FINALLY HERE - Our Christmas Dance Workout of 2023! This year, I prepared a combination of NEW DANCY XMAS HITS + my favorite 2 OG choreographies of the past years 🎅🏼 sooooo if you are a Pam Fan, you will already nail 50% of the challenge! No matter if you're in your pyjama, sweater or workout outfit - this will elevate your mood! 🕺🏼You can go with 100% energy to make it a "workout" or you can go easy and just enjoy it as a fun moment in your living room 😥 Tag me on Instagram if you dance to it - I will do a #PamelaXmasDance Compilation like every year ♥️

NEW VIDEO - Don’t want to sit down & stretch? Let’s do it the ACTIVE way! ♥︎ Sometimes, I just DON’T feel like doing a „calm“ kind of stretch. I feel stiff, I know I should do it, but I rather want to move my body in a more „sporty“ way. This routine comes in perfect whenever you… ▸ feel stiff like a stick (e.g. in the morning) ▸ want to do something in the late evening, without potentially disturbing your sleep with a hardcore workout ▸ crave a dynamic warm up, pre-workout ▸ need a dynamic cooldown, post-workout Let’s enjoy the freedom of moving our body smoothly until we get ooooold! Don’t forget to work on your mobility - it’s important :) and let me know how you like it! xxx

Who is motivated for another week of feeling great? Here are 3 plans - so you exactly know how to combine all of my videos for maximum fun & results 🕺🏼🥰 9 more plans (different levels, etc.) are in my app (no sign up needed): https://www.pam-app.de/app Let me know how you are doing! xxx

10 MIN HARD BUT(T) WORH IT 🍑 it's magic for your glutes! People always ask me „how do you have a comparable big booty, but no big thighs?“ - well yes, parts of it is genetics BUTT I’m also verryyyy specific about my Leg Days :D It’s like science to me! Even if I perform compound exercises (Squats, Deadlifts, ..) I make sure to mainnnnnnly focus on my booty, not my thighs. ▸ Strategy 1: Activating my glutes is always a must for me. No matter if I train at home, with bodyweight or weights in the gym. It’s the best way to make me feel my backside burning & working for the rest of the session. Squats, deadlifts, glute bridges - I want the compound exercises to hit your butt! ▸ Strategy 2: Your brain is a very powerful thing. And mind-muscle connection is no joke. If you are stuck with me for the length of this video, make sure to visualize your booty muscles doing the work. The more you think about it, the more intense you’ll hit the muscle. ▸ Strategy 3: Add any of those movements as a Superset to heavier exercises (Squats, ..). This makes sure you’re booty stays activated. ▸ Strategy 4: Add a burnout in the end of the session. This video or any of my other „Booty Activation“ videos will work great as a burnout :) make it shake! Let me know how you like it! xxxx

10min Stepping Cardio - walk 1100 steps with me in a SUPER FUN way 🦶🫶🏼 Ready to walk half a marathon with me (or 2% of it haha)? On the beat of the music, we have soooo many step variations & you won’t even pay attention to them… because THE ARMS will distract you! 😂 Grabbing 2 small weights or bottles, you get an extra arm workout in at the same time. This routine (hopefully) makes you smile and (definitely) burns calories, get you into sweaty mode, brings up your step-count and is amazing to combine with my other Cardio videos, since it’s nothing like the others haha! ▸ mid intensity ▸ 1100 steps ▸ coordination needed ▸ no burpees, nothing on the floor

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Pamela Reif