15 MIN COMPLETE UPPER BODY - all you need for back, arms & chest I with weight or bottle
ฝัง
- เผยแพร่เมื่อ 7 ส.ค. 2023
- No cardio, just strength! Home or Gym - both possible ♥︎ Train your back for a beautiful posture, biceps, triceps, shoulders & chest with meeeee / Werbung
All exercises in this video follow whatever I would do in a "free weights area" in the gym. Combined in nice supersets, with minimal (but some!) breaks to make it verrrrrrry efficient in minimal time :) without all the blabla in between, this is probably what you would do in 30min in the gym haha!
Muscle Groups:
▸ back = beautiful posture, good power to lift things, bye back pain
▸ chest = if life throws you to the ground… you’re strong enough to push yourself up
▸ biceps = for the inner hulk
▸ shoulders + triceps = anti flabby arms
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I used a 6kg / 13 lbs dumbbell.
Use something lighter if needed! This was quite heavy after time.
Your home-made weight:
1. Take a empty, big bottles
2. Search for dense + heavy food in your kitchen. For example rice.
3. Fill up the bottles with rice & make sure close them (lol).
The video is in full length which means you can just follow whatever I’m doing.
Depending on your fitness level, height and weight you will burn between 70-120 kcal.
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➞ my Pam App ♥︎ 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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I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetActive
1. Sigala & Dopamine - Feel It Deep Inside
2. Joel Corry x Icona Pop x Rain Radio - Desire
3. Robin Schulz - Smash my Heart
4. Anne-Marie - UNHEALTHY feat. Shania Twain
5. James Blunt - Beside You
6. Mika Setzer - All I Know
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Business Contact:
pamela_reif@icloud.com
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. - กีฬา
The fact that we get free workout videos on TH-cam by Pamela is truly a gift. 👏👏👏
@@MdoubleHB hold it, like a mail order bride or something?
Since when is pamela so nice that she gives us two breaks in one workout 😂😆
Watching it before so I know what I’m getting myself into and have no surprises 😂 also idk how you’re so calm every time working out on a cliff 😭 I’d be f terrified if I trip or something and fall. You seem so controlled and I love that
I have to watch it before I do it officially, and then I find that my arms have begun to be sore~
Same 😂😂😂
😂
Just watching her makes us tired out 😅
i always do the exact same thing XDD
@@MdoubleHB😂😂😂😂 really
For a person who works out in the morning, there is no better morning than the one that brings new Pam workout😁 Kicking off my day in the best way💪❤️
Truly! ❤
Finished at 9:15 now onto full body 😎
The hardest one so far for the upper body. Everything hurts 😅 the final plank felt like resting 😂 absolutely loved the burn. My favorite upper body workout for sure 👏🏻💪🏻🧡
I am looking for a raw vegan girlfriend, who is in very good shape!
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on my list for consideration.
Yeah I was so happy that i can do the plank😂
I love the confused walk in the end
Step 1 : Learn how to do a push up
We really needed a new upper body video, thanks for this addiction 💝
Pam, I've never been so strong in my life and I have your videos to thank! I used to not be able to hold a plank for 30 seconds but now it feels *almost* like resting!! Thank you for all you do🎉
I loved this. Feels like an elevated version of the 10 minute weighted workout you filmed in the Maldives. And I can finally perform proper Arnold Dips on my weight bench, thank you for helping us get stronger!
Danke für das Video! Ich liebe deine Workouts! Was mir persönlich extrem als Unterstützung zum Sport geholfen hat, waren die Supplements von Centrovit. Ich habe Aminosäure-Komplex eingenommen und war überrascht, wie sehr es mir geholfen hat.
I am looking for a raw vegan girlfriend, who is in very good shape!
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on my list for consideration.
I love your videos so much.. I start with my run come home and do one arms video, abs, then legs. If I don’t run I’ll do a full body video, arms, etc… I’ve been doing this for maybe 3 weeks now and I can already tell a difference in the look of my body and how I feel on the daily. I won’t stop now! Thank you for being such a inspiration to not only me but hopefully many out there who don’t like to be in the gym with others. To anyone who’s reading this comment keep pushing, keep trying and you WILL see results. Its NOT easy... it won’t always be easy, if it was everyone would do it. Thank you thank you thank you Pamela❤️❤️
Thank you so much for integrating more gym style and weight! I always loved your work outs but am used to more weight lifting so this is just perfect 😊
I love that you always match the timer to the colour of your clothes❤
Wow what, that crazy lactic acid build up for triceps overhead. Never had triceps overhead so hard before! Love/hate the burn!
YAY!!! Already feeling pumped 💪🏻😍 Thanks to you I learn to love the fire in my arms (or every part of my body 🤣) LOVE YOU!!!! ❤💖🔥
Never skip any upper body day with Pam! (Although it kills me every time.😫 )
Feeling sexy with my strong upper body in summer! 😃💪
Honestly, this is the best arm workout I’ve ever done 💛
first ❤🎉 pamela i have doing your workouts for almost 2 years and you have made workouts not feel like a workout 💪😁 im so glad you are a part of my fitness journey ❤️🥹 please never stop making videos i appreciate the time you take to creat new workout vids. 💕
I am loving my baby biceps thanks to Pam! Feeling super strong on the inside and it's showing on the outside. I love how Pam has progressed her videos since starting using the body only to increase weights! Another excellent job. And let's not sleep on the tunes and the beautiful view! ❤
The more I train with Pam, the less I want to see the caption "Well done" on the screen - exercise is getting so much fun over the time that I never want it to end ❤❤❤
Pamela you really are making me stronger! Another great morning workout with you.
No way! This is a game changer😍Totally in love with this video❤️I really need this, and it’t worth it like always❤️you are our angel Pam, you will make us proud of our bodies and mind❤️thank you so much!!❤️
Pam!!! Would love to see you do more behind the scene/vlog style videos! Would love to see what your nutrition looks like and what you do on a daily basis for work :)) you can do it! I believe in you
Just finished did this arm’s workout ! This new video was amazing. Slow but strong 💪 Thanks Pamela through out my workout journey and it shows best results ❤
I love all those push ups variations
love the way she makes everything harder 💖
New Favorite arm workout.
My arms are shaking but this is probably my favorite upper body workout!
Same but we are going to have our dream/fitness body! Pamela is helping us❤
Another great work-out from Pam! Thank you so much! Was really looking forward to a new upper body work-out. Again with a beautiful view, perfect ❤.
This is my FAVORITE arm workout!! Thank you Pam!! xx
YES LOVE IT!!! with this workout is not hard to keep adding heavier wights! Thank you Pamela love you🥰❤❤
LOVED IT!!!! thank you SO much, Pam!!!💛 the exercises felt so powerful!! and i love twinning with you in the outfits!!🥹🫶🏼
I have great respect for you, I have watched many of your videos and you are my favorite instructor for physical excercise. Thank you.
Ok I am OBSESSED. Perfection from start to finish 😍
The overhead triceps extension after the Arnold dips burns so much!
This one is gold!!! Well done Pam and thank you. 😊
Perfect workout! Thank you, Pam!
This video workout is so good! Please keep up making videos with a similar style + weights. :)
This is all what I need now ❤Thanks Pam :3
I love this routine & time it is flying by every time
My best female fitness youtuber
I love this one so much ! thanks for the amazing content :)
Omg, so much intensive workout! 😻💪💪💯 Grateful to you, Pamela! ❤️❤️❤️ Wish you always be happy and healthy! 🌞💐
Amazing Sophie!!! 💪
An extremely challenging and stimulating workout.
Very fun to do!!!
❤🧡💛💚💙💜
Thank you so much 🙏
Thank U Pam this is exactly what I needed!
정말 최고네요. 이번생에 운동하면서 저도 이런 바비인형 몸을 만들수 있을지 모르지만 최선을 다하면서 해볼께요. 감사합니닷. 넘 최고최고👍👍👍
I don't know about others but you help me so much ❤ thank you especially for cardio dance they are awesome 😊
I’m here for this ❤ much love from Canada 🇨🇦stay safe and blessed ❤
My black clothes turned green afterwards. 😂 Hulk is hereeee!! Thats your !best! upper Body Workout ever! I can't feel my biceps anymore. 😂 My Arms are shaking, wow!!! ♥️♥️♥️
In any work out, if it s Pamela s, You know it will be intense. 🔥🔥
Also, i ve been searching for a more intense upper body work out lately, so i m sure this will be it. Thank you Pam 🔥
The workouts was worth it thank you for the breaks in between really needed them
I absolutely LOVE seeing more weighted exercises!
In love with your weights trainings! Give us more please!! 💞💞😊😊 Congrats for your work!! Blessings ✨✨✨
I was looking forward to new arm workout and IT’S AMAZING!!! Triceps BURNS LIKE HELL 😮💨
Yes! I have been waiting so long for this video. I was getting fed up with repeating the same one. Thank you so much for the update Pamela!!:))) I am really excited to try this vid out
Finally a killer tricep combo!!!
I always think the same thing with every single new workout but really every single new workout is the best workout ever…!! ❤
Best friends ❤❤❤❤❤❤❤❤
Pamela..you inspire me..and i think am the only african girl doing fitness thanks to you.
Love it!! Thank you ❤
Now that was a great workout! Certain to feel it tomorrow!!!
Girl, this was intense and the best!!!!
After finishing the first part of my new routine, I foolishly thought I could do two sets of this. But no!!!
That doesn't mean I'm giving up though, no! One week of this plus two more videos, and two sets will be my goal!!!!
A thousand thanks for this awesome routine, I look forward to it. The next one of "Male Friendly"!
… ok, maybe two weeks😅
I just love this. I tried my new heavier weights today and boy was that fun! And hard, but they do say no pain no gain, right? 😂
Pamela的運動都不失望，很有挑戰❤
Love it ❤ Thank you
Can't wait to try this!!!
Pam you’re Goated.🐐
Nice to have warm-up in the beginning!
Please more workouts with weights!❤
Looove it , thank you dear pamela❤
Great location! Workout at such place like Dream! ❤
Another great workout! :)
Krasses Workout💪🥵 Danke
Thanks ❤
I have pain in my back arms after , it was great girl 😍😍😍😍
Love you Pam ❤ Thank you 🥰🥰
Thanks Pam... This was fab 3rd circuit was the one ...😅😅...love from India
Neues Lieblings workout ❤️🔥 meine Arme sind on 🔥🔥🔥
We need more upper body workouts with weights
Молодец, девочка, сильная, здоровая, красива, техничная. От всего сердца..... Я только как новичок в этом деле, всякий раз не устаю восхищаться людьми, у которых все так хорошо получается. Понятно, что не за один день. Это все приходит с годами усердных тренировок. Все равно Klasse!!!!!
Spasibo Pam, Danke schoen)))
I love your workouts! Could you look at doing a 30 day challenge please targeting different parts of ghe body? Many thanks
i don‘t think any upper body workout has made me feel this pumped yet! over time, the other ones have gotten easier and easier and this is a new level of challenge! ❤ and you‘re so proud afterwards!! 🤍
Do you follow her workout plans?
Yes, so strong, i feel my muscle💪🏼really good, i love the new workoout😅
3 min into this video and I’m completely exhausted- and I was only watching 😳🥳
love the top ~❤
You are my female fitness hero
Omg Pamela ⚡️⚡️⚡️
I've just finished it.
It is easy to follow, but hard to lift the weight without resting.😂
Thanks Pam for nice pain... 😘
Hammer Workout 🤩🔥. Ich bin komplett fertig 😟 aber irgendwie fühlt sich das auch gut an 🤭
I'm impressed with myself - managed all of this with 5kg weights. Love the weights workouts, keep them coming Pam ❤️
Thanks for your videos Pam! ❤
It would be great if on the videos there was a 3 second timer when you change positions and it takes time, because we never really do 30 second exercises.
This also happens in the other videos and sometimes we only do 10-15 seconds of exercise. I always have to run to my computer to pause and rewind, it's very complicated 😂
Super gutes Workout! Liebs!!
Please share Complete lower body workout
I wasn’t planning to workout today because I already had five hours of soccer, but if you posted I might as well 😭😭
Thank you Pam❤ Lieben auf dem Iran🤗 🫶
Thank Jesus for givi' me the strengh❤ Danne Pamela Grüsse war top aber 5 kg haben mir gereicht 😂
pamelaa we need a stretching workout