Super happy to be your online training buddy! ♡ free fitness videos in real time ♡ free workout schedules every 2nd Sunday on my Instagram (pamela_rf). Different versions: Lose Weight, 30min per day, etc. ♡ 12 different workout plans in my Pam App: https://www.pam-app.de/app ♡ have a look at the YouTube Playlists to filter the workouts depending on your level! all links / Impressum: www.pamelareif.com
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21:12158K views · 6d ago · 21:12
I created this routine for my Chinese community, so I can perform it on stage with them during my China Tour ︎ / Werbung Maybe lots of you don’t know, but I’m actually very (or MORE? :D) famous in China, than in the rest of the world haha! 75 Million followers and growing ︎
15:16200K views · 20d ago · 15:16
No jumps, no sweat, no yoga mat needed - just a chair for maximum VARIATION! Elevate your foot in the front, use the chair for stability & so many more ideas. Time to switch things upppp / Werbung This workout is pretty easy (for a Pam Workout hoho). But sometimes that’s exactly what you need ︎ Feel free to add an ankle weight!
10:48390K views · 1mo ago · 10:48
Wohooo new exercises to make our Core Day more fun! Upper, lower, side abs & your inner corset - THE COMPLETE PACKAGE ︎ / Werbung Our core also needs twists and „unstable“ movements, to grow stronger! Our spine is meant to twist, so this workout incorporates lots of those. Bodyweight will always be my first love - but adding weights spices it up!
19:30317K views · 1mo ago · 19:30
At home or in the gym ︎ Myyy goshhhhh was my butt SORE the next day! / Werbung 3 different RDL Variations (that are a bit unknown, but so amazing). They target more of the glute, less of the hamstring as well! Front Elevated RDL Side Elevated RDL Back Elevated RDL
13:02445K views · 4mo ago · 13:02
Your girl is becoming an adult ︎ Let’s jump into the 30s!!!! And yes, this is of course a celebration for ALL OF US ︎ / Werbung I am incredibly thankful to have you. This is my present for all Pammies out there! A proper DANCE workout with lots of „mini choreos“
10:56573K views · 4mo ago · 10:56
So hyped about this one ︎ I burned 120kcal! It’s as intense as our beloved OG Pam workouts! Ready to walk half a marathon with me (or 2% of it)? Your heart will be pumping like crazyyyy! 10min spent in the most effective and intense way. I had an amazing time creating this workout ︎ I love how the beats and structure of electronic music just „makes sense“ to the brain :D it was quite simple to think of matching moves & even easier to learn them.
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10:01362K views · 5mo ago · 10:01
I FILMED THIS WORKOUT 5 TIMES hahaaa... why? read below ︎ Latin House, Salsa, Afro & Spanish Vocals - burning calories has never been that fun! What happened - why did I film 5x? Take 1+2: My performance was not 1000% perfect and I didn't like my messy hair in the wind. Take 3: Perfect everything, but my beige underwear showed whenever I jumped (turqouise bodysuit) lol. Take 4: fixed the underwear.
9:56313K views · 5mo ago · 9:56
Guest: Moss Xiaoguan
Want to burn lots of calories with a view on the Skyline? 3, 2, 1 - don’t think twice! Let’s kick, box, punch - in all kinds of variations. This will get your heart rate up, burn calories, burn fat, increase your metabolism, benefit your cardio & tone your muscles at the same time :)
11:44510K views · 6mo ago · 11:44
Bye bye flabby arms - FUN VERSION ︎ I love this workout, it’s over in a heartbeat!! With a bonus of abs, which is always welcomed. This video has the „vibe“ of a dance workout since I created it on the beat of the music, while still focusing on muscles and form! Hope you love it ︎
11:18603K views · 7mo ago · 11:18
Time to switch things up! Ever wondered what else you can do on a Core Day, if you don’t feel like doing crunches & planks? ︎ No Yoga Mat needed - everything standing! 2in1 - so you can train the most „important“ target muscle groups at the same time, while saving time :D Legs will burn, booty will shake & your core will get stronger.
11:34500K views · 8mo ago · 11:34
Upper, lower & side abs - THE COMPLETE PACKAGE ︎ Already got strong abs but need an EXTRA challenge to finally make those packs grow? Let’s add some weights! / Werbung I like to combine & switch up my ab workouts. Bodyweight will always be my first love - but adding weights spices it up! ▸ The burn is NOT the same (in my opinion). In fact, it’s less by adding weights lol. But the soreness on the day after & the long-term result is GREAT!
6:23546K views · 8mo ago · 6:23
... and the HORSES increase your happiness to level 100 ︎ That’s how I start (an ideal) morning. Easy to do, doesn't feel like a workout & inspired by traditional techniques for Longevity / Werbung 1. Deep Breathing ︎ Slow, intentional, extra deep breaths to wake up your body & mind. This boosts oxygen flow, activates the parasympathetic nervous system (PNS), which is responsible for the body's "rest and digest" state.
1:38:4795K views · 9mo ago · 1:38:47
Dr. Marco Rathschlag, Dennis & ich machen mit euch eine Mental Training Session zum Thema "Zucker reduzieren". Marco wird mit uns allen zusammen konkrete Übungen aus dem Mentaltraining machen, um den (emotionalen) Impuls nach Zucker direkt in der Live-Session bestmöglich zu reduzieren. Hierfür nutzt er spezielle Augenbewegungen (Eye Movements) wie man sie bspw. aus der wingwave-Methode oder EMDR kennt, sowie Hypnose.
1:00:26313K views · 9mo ago · 1:00:26
Ready to feel your best? To feel every muscle working & a good stretch... without torturing yourself? ︎ Talking you through all exercises - those 45min will fly by! This video is suitable... for getting back into training after a break / sickness as a calm "weekend session" as a balance to your heavy workout sessions
1:04:00323K views · 10mo ago · 1:04:00
wohoooo ready for HAPPINESS & SWEAT? ︎ 0% torture. 100% endorphins. Thank you for deciding with me on IG (Broadcast, Pam's Besties) -- a DANCE CARDIO for our 2nd live workout :) We burn approx. 400-500kcal and have sooo much fun.
10:15737K views · 10mo ago · 10:15
Sean Paul, Cardi B & Burna Boy ︎ Join me and dance yourself to a healthier & SMILING version of yourself :) / Werbung This workout is easy to learn BUT TOOK ME WEEKS to create :D I don’t know why... but luckily I didn’t give up. I’m happy you love it so much - that means the effort was worth it!
1:06:10535K views · 10mo ago · 1:06:10
Re-Upload of our Lives Session in 4K - thank you for joining!! ︎ I haven't been live for 2 years - wow. If you want to brighten up your mood make your abs burn burn lots of calories shake your hips & feel sexy ... this one is for you ︎
10:31340K views · 11mo ago · 10:31
THE HORSES make everything better ︎ I can’t stop staring at them, they were so happy running around in the snow! No matter if you're in your pyjama, sweater or workout outfit - put on a smile & you’re ready to go! Send me your video to IG: christmaspamelareif - I will do a #PamelaXmasDance Compilation with people from all around the world, like every year ︎ grab your partner, sibling or parents to make it extra fun!
9:05745K views · 1y ago · 9:05
Come on - 8min are nothing. Basically 1 round of doom scrolling. So it’s your decision - rock solid abs or 3 brain cells less? / Werbung This video is nothing for un-experienced Pammies. This one is PROFESSIONAL! :D For people, how are professionals at suffering through the burn. Professional at torturing their abs. Professional at holding the extra second.
15:53890K views · 1y ago · 15:53
My arms were sore for 3 DAYS after doing this! :D If you are in love with pain (of burning muscles) this one is for you ︎ Turn your arms into jiggeling jelly... for a good cause. They will be so sexy & toned - promise / Werbung
10:03527K views · 1y ago · 10:03
Time to SWITCH UP your cardio game! Adding bottles / small weights will make your session a) harder b) different (which is fun) and c) train muscles at the same time. Win win win! / Werbung Honestly, there is just a limited amount of movements you can do with weights in your hands, but I think I still made it fun enough to not be a „basic cardio“ hoho. What do you think? I practiced with 1.5kg weights but that was a bit heavy, so I didn’t want to set false standards here :D
15:17508K views · 1y ago · 15:17
Unstable? Great, your abs will love it ︎ You've probably never trained your chest in such an "extraordinary" way hoho. Grab those weights / bottles, get firm boobies & toned arms ︎ / Werbung I can not stress HOW important I find those 2 muscle groups! The stereotype is "only men pump their chest in the gym... especially on Mondays" but a 15min a week will already make a difference to your cleavage.
20:02995K views · 1y ago · 20:02
20min fly by like nothing ︎ a longer workout, that covers all your muscle groups: abs, legs, booty, chest, lower back & arms. Including a mini-stretching because I get it... normally we don’t take the time to do it separately :D / Werbung
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