SURPRISE ♥︎ due to the current situation, I decided to NOT wait another 2 weeks until I upload the next workout. And being at home .. I felt like we are in desperate need of an UPPER BODY WORKOUT haha. Because my abs are crying & I don’t want to do another jump squat either. / Werbung
Upper Body Workouts for arms, back & chest are rare to find & that has a good reason. It’s super hard to train them effectively without any additional equipment. I think (fingers crossed) I did a pretty good job with the exercise combination, so we can all get a good burn without doing 10000 push ups in a row.
And I actually love the flappy birds exercises so much haha! They really brighten up my mood because I feel like a bird trying to fly. Have fun ♥︎
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The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. If you need a break – TAKE IT! Don’t worry too much about that. You will improve over time 🙂 that’s the best feeling!
I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 20min Full Body Workout, 10min Ab Workout, 20min Booty Workout or the Song Workouts.
▸ you can find WORKOUT PLANS with those videos on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble “Workout Plans” for that.
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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. ♥︎
1. Cymo, Ann-Christine – Higher 0:00 – 2:48
2. Jaymes Young, Sam Feldt Remix – Happiest Year 2:49 – 6:00
3. Nicolas Haelg, Jaime Lee Harrison – Scars At Night 6:01 – 8:27
4. Jaden Bojsen, Willemijn May – Taking Shape 8:28 – 10:36
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➞ Instagram
➞ Food Account
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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.
23 comments
Hmmmm why no rest time ,
Impressive workout
La Den non fa come dici te, si crede superiore
Lo fa pure con i pesi perché dice di essere più brava di te e ti reputa una schiappa
SPECIAL FOR YOU MORES.BABY
Gaze: ''Amazed''
Lips: ''Sensual''
Smile: ''Sweeter''
Body: ''Colder''
Жизнь, как красивая мелодия, только песни перепутались.
Köz karaş: ''Taŋ kaldım''
Erinder: ''Sezimdüü''
Jılmayuu: ''Tattuuraak''
Dene: ''Muzdak''
Jizn, kak krasivaya melodiya, tolko pesni pereputalis.
Aç köz arstan
Bul ukmuştuuday ısık kün bolçu, jana arstan abdan açka bolgon.
Uyunan çıgıp, tigi jer-jerdi izdedi. Al kiçinekey koyondu gana taba algan. Al bir az oylonboy koyondu karmadı. ''Bul koyon menin kursagımdı toyguza albayt'' dep oylodu arstan.
Arstan koyondu öltüröyün dep jatkanda, bir kiyik tigi tarapka çurkadı. Arstan aç köz bolup kaldı. Kiçine koyondu emes, çoŋ kiyikti jegen jakşı dep oylodu.0
bro i cant even do one push up 😭
Remember, if you can't do an exercise, don't bother, take a break, continue. You know that she works out regulary and so she is trained so damn well to do it this perfect. When you're a beginner, you might not be able to do all this at the same time. No shame!!
Work hard, you know that you have to do it for more than one time to get a result, so don't be sad when you don't see anything after the first time!!
Y'all beautiful!❤️❤️
I thought this was for beginners 😭
He‘s singing about the happiest year of his life while I‘m having the worst 10 minutes of mine
eu não consigo fazer essa pose do cachorro 😞
natapos ko 'to omg😳😳
This workout is intense. I've been lifting weights at the gym, but I'm still struggling whenever I do this workout. If you're a beginner, don't worry about not finishing through the whole exercise, you'll get stronger overtime 🙂 be patient❣️
I just could do the last exercise perfectly, it was called well done
30 seconds on 10 seconds rest
Lay Down Push Ups
Shoulder Push Ups
Shoulder (Arm) Circles Backward
Shoulder (Arm) Circles Forward
Flappy Birds
Knee Push Ups
Superman
Superman Reach Out
Superman Rotations
Dolphin Hold
Back Squeezes
Triceps Push Backs
Triceps Push Togethers
Side Push Up Right
Side Push Up Left
Knee Push Ups
Plank Arm Rotation Right
Plank Arm Rotation Left
Plank Arm Reach Out
Dolphin Hold
i've been doing this for a few months now.. (only this workout, 2-3 times a week) and THE RESULTS ARE AMAZING like my arms are so toned and my muscles are defently bigger, tysm pam <3
I am doing this workout and after it a abs workout, i do this every second day i dont now if this is to much or to less. Can somebody help me?
Burrnnn burnn burrnnn
God job y’all we did it so cool you did your best it was’t easy 💗
Pamela: does it smooth
Me: *sweats and breaths intensely
Everybody in the same room as me: 👀 uhmm
My heart: IF U DONT STOP ILL STOP
My little cousin: It’s time to lung at her (Me)
Big brother: HAHAHAAHAHAHAAHAHAHAHAHAHAHAAHAH 👀
My body: It’s time to sleep.
Me (again): wait why cant I get up ( tired)
✌️ Thanks for reading this 😂
That back squeeze felt more like an arm squeeze.
Meus bracinhos de pinscher choram
Great workout ❤
I'm 36 years old, fit, but heavy smoker who recently recovered from pneumonia. I have started doing outside run for half hour, plus these exercises for upper body, for belly and hips, and for booty as well. My belly doesn't have "extra" fat, but it's still fat, and my upper body has started "loosening up" due to nearing 40s. My goal is to significantly reduce smoking (I have heard regular exercise really helps), increase my lung capacity again, and get all nice, glowy, fit and toned by summer! And most importantly, I need to regain my energy! Right now my energy is on a lower level, I get tired pretty quickly, but used to be so energetic and full of life. I hope I'll regain that feeling! My diet has always been pretty good, but I have started increasing fat and protein intake e.g. extra virgin olive oil, coconut oil, sardines, walnuts and other nuts, and legumes. Good luck to me, and to everyone else starting on this journey. We can do this!
Me switching positions one second before Pam
Me:
After 1 week, i did whole 10 minutes without the break and also could do every exercise! I proud of myself and of y'all! You can do it! And if u feel like it is not "possible", remember, everything need time!