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10 MIN UPPER BODY WORKOUT + Booty Band / Back, Arms & Chest I Pamela Reif
ฝัง
- เผยแพร่เมื่อ 7 มิ.ย. 2021
- This little piece of equipment is no joke ♥︎ if it can make our booty sexy, it can also do its magic for our upper body! / Werbung
I am super duper extra excited about this routine… because we have never done something like this before!!
▸ INSANE for muscle activation. You will feel all the different parts of your upper body working!
▸ You can decrease intensity by dropping the Booty Band and doing it with an imaginary one :D
▸ You can increase intensity by using a stronger Booty Band or 2 at once.
▸ Nice to combine with gym sessions! Do it as an activation in the beginning of your weight session. Makes such a difference once you grab heavy weights.
▸ This workout is also HIGHLY suitable for men! Ask your partner, brother or dad to join. They might laugh in the beginning… but they will quit laughing soon :D
🚨 NO BAND? Grab some water bottles. Will train the muscles differently, but still super efficient!! It's gonna burn for sure.
🥰 And don't worry: a band or water bottles won't give you bulky and huge muscles. Rather some toned and defined ones.
_
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...
▸ use #PamelaReif if you want me to see your workout pics and videos!
__
▸ 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. A7S - Nirvana
2. DHALI - Insane
3. Bluckther - Your Body
4. Drew Sycamore - Jungle
__
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.
🚨 NO BAND? Grab some water bottles. Will train the muscles differently, but still super efficient!! It's gonna burn for sure.
🥰 have fun feeling strong!!
My upper body are burning! I use my X HEAVY band and i am dead! Thank you so mutch Pamela. We love uuuuu!😍😍
Big love from Germany!!!
ive done this with my weihgt- that fits for sure!! thank u for all your good videos❤❤❤
I was sad bcos I don't hv a booty band and thought I couldn't feel the burn 🥲
But I'm really thankful for ur suggestion here!
Hence I used 5 kgs dumbell for this workout, felt strong af💪🏻💪🏻💪🏻
I didn't feel left out of ur workout after that
Many many thanks to you Pam !!!❤❤❤❤
God bless you 😇😇😇😇
TH-cam new video do peles
@@anonym4282 3..3.3q.3.33m emwn 3 3一44江。淼。尸 33了。田。3門🤸♂️🤸♀️厚🎇🎆🎇🎇🎆🎇🎇🎆🤸♂️🤸♂️🤸♂️🤸♂️🤸♂️🏌️♂️🤸♂️。333🏌️♀️🏌️♀️田3 畾圜羾田3田33 。畷÷畕2囝 丁一2畀2中水。2水÷弓圜畾3邮一2弱一。田22 一 一醊2田32中沺2 3 沔2一畀2日3 一甔2。二2 汞屇壨歌鱼田3水2 3一2田田2一澤2㵽囝田 33西2 中3。田畾3田 江33中。醊3。 🏂⚾️🏂⚾️⚾️ qw.m3rmqemc.
Before Pamela I was weak, but since I train with her, Im stronger… stronger in my mind and stronger in sports. She started making me feeling prety! Thank you Pam💓
definitely agree , strong body=strong mind
I feel the same! I started following Pam exercises a bit more than 1 year ago, at that time any 10 min workout video was almost too intensive, now - ohh boy! 😁 when i do one automatically wanna do 2nd and the 3rd one because just feel fired up. She changed the way of doing workouts, I have too much fun with Pam💗
That’s so wonderful to hear 😍😍😍♥️ love growing stronger with you!
@@PamelaRf1
Yeah
Yeah, keep your eyes on the road, your hand upon the wheel
Keep your eyes on the road, your hands upon the wheel
Yeah, we're goin' to the Roadhouse
We're gonna have a real
Good time
Yeah, back at the Roadhouse they got some bungalows
Yeah, back at the Roadhouse they got some bungalows
And that's for the people
Who like to go down slow
Let it roll, baby, roll
Let it roll, baby, roll
Let it roll, baby, roll
Let it roll, all night long
Do it, Pamela, do it
You gotta roll, roll, roll
You gotta thrill my soul, all right
Roll, roll, roll, roll
Thrill my soul
You gotta beep a gunk a chucha
Honk konk konk
You gotta each you puna
Each ya bop a luba
Each yall bump a kechonk
Ease sum konk
Ya, ride
Ashen lady, Ashen lady
Give up your vows, give up your vows
Save our city, save our city
Right now
Well, I woke up this morning, I got myself a beer
Well, I woke up this morning, and I got myself a beer
The future's uncertain, and the end is always near
Let it roll, baby, roll
Let it roll, baby, roll
Let it roll, baby, roll
Let it roll, all night long
You doing great with her.. but how did you notice that?🤪🤪
The background actually scared me cause it reminded me of the 8 min standing abs + hiit one. 😭 I'm scarred for life.
Same🥲
And she's wearing the same clothes too
😂😂 I really love that workout 😍
@@enarania7978 her bra is different
same here
I love how creative she is getting with these workouts!!💜✨
No offense but she had it pre filmed since a long time we didn't give her a chance to show this creativity earlier
Aww thanks 🤓♥️ I‘m also really happy about this routine
729 likes after 6 days , that’s a record
@@PamelaRf1
Babe, tomorrow's so far away
There's something I just have to say
I don't think I can hide what I'm feelin' inside
Another day
Knowin' I love you
And I, I'm getting too close again
I don't want to see it end
If I tell you tonight
Would you turn out the lights
And walk away knowin' I love you?
I'm gonna take you by surprise
And make you realize
I'm gonna tell you right away
I can't wait another day
I'm gonna say it like a man
And make you understand
I love you
And I feel like today's the day
I'm lookin' for the words to say
Do you want to be free, are you ready for me
To feel this way?
I don't want to lose you
So, it may be too soon, I know
The feeling takes so long to grow
If I tell you today
Will you turn me away
And let me go?
I don't want to lose you
I'm gonna take you by surprise
And make you realize
I'm gonna tell you right away
I can't wait another day
I'm gonna say it like a man
And make you understand
Pamela (oh girl)
You and I
I know that we can't wait
And I swear, I swear it's not a lie girl
Tomorrow may be too late
You, you and I girl
We can share a life together
Flying 6th generation fighter jets to Mach 2+, spacewalking, Top Fuel drag racing, camping in vast jungles and high mountains, sailing the 7 Seas in a multi-trillion-dollar superyacht
It's now or never
And tomorrow may be too late
And, feelin' the way I do
I don't want to wait my whole life through
To say I'm in love with you
I know!!! I love it.
My booty is now feeling released because the booty band is now killing my upper body 🥵
Love from mx 🇲🇽❤️
Hahaha love this
Sameeee
Yeeesss
What booty band are we supposed to use bc I feel like pams band is so small and my booty bands are quite large I feel like they won’t work the same and I won’t feel the burn as much
@@jennabauer3889 hi I did it and it burns a lot I used my black booty band
Last week, a close friend told me if I might need to build upper body. This week, Pam uploads the new upper body workout. Can't be more true, Pam is a close friend now and she will make things better with Power Pam!
Is this also for arms to make them strong like if arms are weak
I really appreciate Pamela's hardworking! This amazing woman makes workouts and weekly plans for free! Such a spirit! Also her outfit 😍. Du bist schon Pamela!
Love you!
♥️♥️♥️♥️ thank youuuuu
She makes them for free but she still gets paid for it
@@daniellehunter9007 We don't have to pay, we get it for free ! Anyway she deserves it right?
@@PamelaRf1
In a foreign field he lay
Lonely soldier, unknown grave
On his dying words he prays
Tell the world of Paschendale
Relive all that he's been through
Last communion of his soul
Rust your bullets with his tears
Let me tell you 'bout his years
Laying low in a blood filled trench
Kill time 'til my very own death
On my face I can feel the falling rain
Never see my friends again
In the smoke, in the mud and lead
Smell the fear and the feeling of dread
Soon be time to go over the wall
Rapid fire and end of us all
Whistles, shouts and more gun fire
Lifeless bodies hang on barbed wire
Battlefield nothing but a bloody tomb
Be reunited with my dead friends soon
Many soldiers eighteen years
Drown in mud, no more tears
Surely a war no-one can win
Killing time about to begin
Home, far away
From the war, a chance to live again
Home, far away
But the war, no chance to live again
The bodies of ours and our foes
The sea of death it overflows
In no man's land, God only knows
Into jaws of death we go
Crucified as if on a cross
Allied troops they mourn their loss
German war propaganda machine
Such before has never been seen
Swear I heard the angels cry
Pray to god no more may die
So that people know the truth
Tell the tale of Paschendale
Cruelty has a human heart
Every man does play his part
Terror of the men we kill
The human heart is hungry still
I stand my ground for the very last time
Gun is ready as I stand in line
Nervous wait for the whistle to blow
Rush of blood and over we go
Blood is falling like the rain
Its crimson cloak unveils again
The sound of guns can't hide their shame
And so we die on Paschendale
Dodging shrapnel and barbed wire
Running straight at cannon fire
Running blind as I hold my breath
Say a prayer symphony of death
As we charge the enemy lines
A burst of fire and we go down
I choke a cry but no-one hears
Feel the blood go down my throat
Home, far away
From the war, a chance to live again
Home, far away
But the war, no chance to live again
Home, far away
From the war, a chance to live again
Home, far away
But the war, no chance to live again
See my spirit on the wind
Across the lines, beyond the hill
Friend and foe will meet again
Those who died at Paschendale
@@xa-xii4865 u good
Saved! This is the perfect 10 minute routine 🙌❤️
*Yesssss ❤️👍*
So happy seeing you here ❤ my fav yoga teacher and can’t wait to workout to your recent vid💪😊
Hi Pam, can you please make a 10-min mom-friendly full body workout (with you doing the harder variation and your mom performing a beginner modification of an exercise) cuz it would be cool to see Pam's mom in a video as well
YES! we need manuela
Up up
I think it would be the best to ask her on her insta
Pamela is a mom?
@@Puma0515nooo
1. row, left
2. row, right
3. lat pulldown
4. sitting row, right
5. sitting row, left
6. front lift + pulldown
7. shoulder push up
8. wide push up
9. commando
10. chest opener
11. lat pulldown
12. back pull, diagonal
13. front lift
14. close push up
15. triceps extensions
16. commando
17. biceps curl, right
18. slow mo bicipes curl
19. bicipes curl, left
20. slow mo bicipes curl
21. elbow plank
WELL DONE!
thank you Pamela for keep trying out new things such as boxing cardio or now an upper body workout with a band! it makes me more motivated to work out since it‘s not always the same & a nice switch up! 🥰
Love😘
She never struggles but I see a little bit of struggle on her face today. I'm officially scared of this exercice
Nahhhh don’t be scared 😎
Definitely on the shoulder push-ups
@@PamelaRf1
I'm a cold heartbreaker
Fit ta burn and I'll rip your heart in two
And I'll leave you lyin' on the bed
I'll be out the door before you wake
It's nuthin' new to you
'Cause I think we've seen that movie too
'Cause you could be mine
But you're way out of line
With your bitch slap rappin'
And your cocaine tongue
You get nuthin' done
I said you could be mine
Now holidays come and then they go
It's nothin' new today
Collect another memory
When I come home late at night
Don't ask me where I've been
Just count your stars I'm home again
'Cause you could be mine
But you're way out of line
With your bitch slap rappin'
And your cocaine tongue
You get nuthin' done
I said you could be mine
You could be mine
You could be mine
You could be mine
You could be mine
You could be mine, mine, mine, mine
You've gone sketchin' too many times
Why don't you give it a rest
Why
Must you find
Another reason to cry
While you're breakin' down my back n'
I been rackin' out my brain
It don't matter how we make it
'Cause it always ends the same
You can push it for more mileage
But your flaps are wearin' thin
And I could sleep on it 'til mornin'
But this nightmare never ends
Don't forget to call my lawyers
With ridiculous demands
An you can take the pity so far
But it's more than I can stand
'Cause this couchtrip's gettin' older
Tell me how long has it been
'Cause five years is forever
And you haven't grown up yet
You could be mine
But you're way out of line
With your bitch slap rappin'
And your cocaine tongue
You get nuthin' done
I said you could be
You should be
You could be mine
@@virpereira9013 Tbh she wasn't doing them correctly
@@CalistFitness Can you explain what she did wrong and how to do it correctly?
No but why did I think this was gonna be a regular upper body workout, but with a booty band around my thighs... can confirm Pam is way more creative than I am.
😂😂😂😂 that’s fine - I‘m sure your version would also create a killer routine
@Dougie Train lover go away bot
@@PamelaRf1
I did my time, and I want out
So effusive, fade
It doesn't cut
The soul is not so vibrant
The reckoning, the sickening
Packaging subversion
Pseudo sacrosanct perversion
Go drill your deserts
Go dig your graves
Then fill your mouth
With all the money you will save
Sinking in, getting smaller again
Undone, it has begun
I'm not the only one
And the rain will kill us all
Throw ourselves against the wall
But no one else can see
The preservation of the martyr in me
Psychosocial
Oh, there are cracks, in the road we lay
But where the temple fell
The secrets have gone mad
This is nothing new
But when we killed it all
The hate was all we had
Who needs another mess?
We could start over
Just look me in the eyes
And say I'm wrong
Now there's only emptiness
Venomous, insipid
I think we're done
I'm not the only one
And the rain will kill us all
Throw ourselves against the wall
But no one else can see
The preservation of the martyr in me
Psychosocial
The limits of the dead
Fake anti-fascist lie (psychosocial)
I tried to tell you, but (psychosocial)
Your purple hearts are giving out (psychosocial)
Can't stop a killing idea (psychosocial)
If it's hunting season (psychosocial)
Is this what you want? (psychosocial)
I'm not the only one
And the rain will kill us all
Throw ourselves against the wall
But no one else can see
The preservation of the martyr in me
And the rain will kill us all
Throw ourselves against the wall
But no one else can see
The preservation of the martyr in me
The limits of the dead
She’s the best , doesn’t waste time just straight to workout
for everyone who still has no booty band: just take some (light) weights-most of the exercises also work with a weight as the resistance
yess or use some stretchy leggings
@@madalinagaitan4988 😂😂😂
@@madalinagaitan4988 that’s very clever, I’m sure that would work well with those thick yoga leggings
@@madalinagaitan4988 big brain
boooty workouts with bands, thigh workout with band and now an upper body workout with a band! 🤣 can‘t wait for pam knives & starfish crunches with a band the next time lol!
don’t give her ideas
Yeah, you already said once that IMAGINE ALL THIGH WORKOUTS IN ONE DAY, and she did it🤣🤣🤣don't give her ideas, pleaseeee🤣🤣🤣
bicycle crunch with band burns!! really hope she'd create ab workouts w/ booty band😅
Thanks Pamela for using my song YOUR BODY here, I am a fan of your videos!!! 💓
Thanks for the amazing song!!
Pamela is my Motivation❤️I've been doing her workouts for a year now and I see fire results😻 Friends, don't give up! Thank you Pamela!I feel strong and beautiful💪🏼💕
Hi from 🇰🇿
Wow, I'm amazed in how you can still come up with new exercises and workouts for us Pam 🤩👌🏼 This looks like a fun challenge!! And I have to say, actually feels kind of good to see that you are also struggling a little sometimes.. Even if it is just a little 😂 I'm like "so she IS human!?" 😂 Thank you Pam!!!🙌🏼🌟
Hahah YES I also secretly took the medium booty band & not the „extra strong“ one 🤭
It's miserable winter weather here in New Zealand, but I am going to do this workout! And, i'll sweat so hard that it'll feel like I'm in Ibiza with you.
I really love this workout. I've done it multiple times now and I still enjoy it.
I don t know why but the plank at the end felt amazing
Love how she puts some rarer exercises in this workout, especially the triceps extension was sth I have never done before :D also, despite being hard, it felt very fast somehow
I was praying for my booty band not to break 😂 I loved this video! So creative, useful and fun! Thank you Pam!! ❤️✨
I can't believe I didn't find this workout earlier. It was so much fun! I have pretty weak hands, but now I'm exited and want to do this workout at least one time per week. Thank You for the joy and strength you are bringing in to our lives! ❤
OMG I used to hate so much upper body workouts and now because of yours it became some of my favourite , Thanks you so much
Can we just appreciate how creative she is? Like i wish ❤️🥺
Hey guys after doing any upper body workout do this as a finisher, you will feel THE burn, been doing it for a year and the defination, woah, its amazing🤩🤩
My PT recommended your video. At 76+ years, I trust this routine will work wonders for me. Thanks!
Gym : you need to many equipments for workout
Pam : hold my resistance band bruh
Has anybody noticed the great angel number in the video duration?
11:11
Doctor: you have 10 minutes to live
Me: does this workout
Doctor: why are you doing a workout in your last ten minutes
Me: because I want it to feel like 10 hours
(This is from someone else I just thought it was funny so I put it but it isn't mine)
😂😂😂💗
U are so polite and didn't stole credits
Hahahaha when Jason Derulo said the 8min workout felt like 80 😂
That’s smart though...
Ha ha 🤣exactly
The musiiiicccc 😍
there are more upperbody workouts, like this, needed......... Love it
The best thing in every week - a new workout by Pam
the playlist in this workout is amazing and I love the resistance bands. I think we need another arm workout with resistance bands
I have been training with pamela since February. Before that I thought I was strong. But starting to train for 30 minutes a day with her, I almost died 🤣but already became stronger and more beautiful thanks to Pamela. Dance workouts deserve special attention. Cheers up and energizes. Thank you very much, Pamela. We love you ❤
I am constantly worried that the band might smack into my face😂
way to go pam
If there's something I love is feeling strong, and whenever I end up Pam's workouts that's how I feel. Thank you
it gets better fo sho guys, I didn't want to cut off my hands today!!!!!!!! keep going
My arms: shaking in the third minute
My booty: oh suck it up! 😅
My abs and neck: (casually sipping tea in the chat)
THIS HAS BEEN ONE OF MY MOST LOVED WORKOUT VIDEOS IN PAM'S CHANNEL! 😍 LITERALLY! Strong body, strong mind, strong biceps, triceps, back and abs today! It was exceptional today, Pam! Danke schön! 🥰
This is my favorite upper body workout from Pamela
Why does the lat pulldown felt so gooood?💪🏻😻 i literally IN LOVE with this workout, thank u a lots pam!🦋
my arms are literalllyy shaking!!!!, I can't believe this type of pain existed pam
I felt it! Whoooooosh!!😅 I love me some Pamela Reif…she never disappoints with a good workout ☺️
You know it's a Pamela Workout if we have an ending Plank 😍😂😂😂
You are my best workout! You transformed my body
So this summer I won't lie in bed in eat lots of snacks
No no no *I'll be the snack* 😋😎❤
YAS you are the snack!
My fave for arms!
Pamela rocked haters shocked 👍👍👍
Please make a vol 2 upper body with a resistance band!! We need it!!
Planning to go to the beach tomorrow so I'm just doing all the Pam workouts I can until then. 😬
Pamela treated my back pain 😊😙😌
This one is amazing!
Pam u sculpted my body. I cant tell how much thankful i am. Thank you very very very much.
Thank you so much Pamela for making fun workouts that motivate me.
Wow, it was very hard and burn 🔥
YEEESS !!! I was hoping for an arm workout like this one !! Can't wait to try it 😃
Finally I can use the 'lighter' bands after 1 year of buying a set of 5! 🤭 Thx #PamelaRief 💕. Loved it 💪🏽
I've been training with her for 9 months so far. I feel strong now.
Thanks, Pamela.
All time favorite trainer
My resistance band snapped in the middle of the workout.. I AM STRONG AF (well time to buy a new one)
that burnnn! Oof, yes Pam! That’s what we want!
Can’t wait to try it! ❤️
that's like one of the funniest workouts I've ever done. I get bored easily so I really apprecieate this!
Am I the only one who hates Commando's with all her heart? xD
Buuuut I love the idea of this workout, I enjoy training my upper body very much!!
Same !!! It's the worst
THANKS FOR EVERYTHING PAMELA, you change my mind, soul and body, i will always grateful!
Ohh so glad to hear ♥️ sending you love!
Hi Pam, youve helped me lose some kgs the past 3weeks thank you for always posting awesome workouts that really push us to our limits ❤❤❤
Pamela you’re my inspiration & these videos are the best thing to happen in my life. It makes me motivated each and everyday and gives me something to work hard for. Thank you for what you do 🥰
This was AMAZING!!! I enjoyed every second 😍
Pamela i want to thank you for this effort and don't worry because your followers are having the perfect body and getting stronger I love you so much ❤️❤️ from Algeria 🇩🇿🇩🇿
around two weeks ago i almost wrote you message to do this kind of a workout because i thought it would be something new. Now it’s here and it turned out very amazing!
I never did regular sport until two months ago, when I started doing workouts with your app and it was The best thing I did for myself. I feel stronger and your personality and simile, when you do the exercises, just motivate me to do my best. Thank you Pamela from Italy 🧡
I cannot say how unique and always challenging ur workouts are 💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻 just amazing really
Love u so much Pam❤❤❤❤❤
Just tried this, wow it's tougher than it looked ! But I needed this and hopefully I can level up the strength of the rubber band as I go along. Thank you Pamela !
I am in love with her body
I am one of those who follow you in sports, you are good and your exercises are beautiful, I love you very much, I am from Saudi Arabia🇸🇦
WOW thanks for using our song 'Your Body' Pam! 🙏 I've been doing your workouts for some years now, you rock thanks!!! ❤️
I loved your song added to my playlist 💪
Oh so glad to hear! 😱😱😱 and thanks for the amazing song
Thanks pam for always being creative with ur workouts and keeping it fresh!!💜
so excited for this one!! i've been dealing with shoulder and wrist pain recently, having a hard time focusing on upper body without too much impact... fingers crossed
Best thing every week: Pam uploading a new workout video 🥰🥰❤️ Thank you Pamela!! 🥺
Thank you for this amazing workout ! Me and my body loved it !
This is perfect! I just bought resistance bands and I need upper body workout for today) perfect timing👏🏼❤️
Oh she makes me feel stronger everyday!!!
This is by far my favourite upper body workout, quick and simple
This is a perfect routine for a minimalist who travels a lot but still wants to stick to a workout habit; now, I do this after a booty workout. I like the consistencyistent of equipment involved.
Everyone who reads this, we don't know each other and probably never will but I wish you all the best in life and all the luck in the world 💕
Please, do more of those. I love it!!!
Hello
finally an upper body workout with utensils I can actually do... because I don't have proper weights! I love this!
Also what a beautiful scenery again 🥰
You are so creative and activ! We all knows how much you love us!☺️❤️✨
Pamela is best of all the influencer, to the point video and no waste of time in promotion or anything 😘😘 Love you 💗💗
Thanks Pamela for using my song YOUR BODY here, I am a fan of your videos!!!
yasssssss I just bought a booty band!!! right in time!
I’ve been working out with Pam for a year now and I want to say she is the best fitness coach out there! No matter what workout set I try by anyone else, I always breeze through them thanks to the insane endurance I’ve built up through Pam’s workouts.
This made so much!! Time flew! After half a year of training almost every day I finally am able to hold these planks the full time!!!
Thank you Pam! 🌹 It's a perfect upper body workout for the summer❤️it's easy to throw the band in my travel bag and after arriving have a lovely workout with friends😉
We need more workouts like this, Pamela! ❤️
the first time i do this workout i feel like im dying and pause a few times esp at te push ups but now after being with pam for more than a month i feel like this workout is easy and i realized pam makes me stronger each day ❤️ thankyou pam ☺️❤️