10 MIN BOOBS & BACK - tighten your chest + improve your posture / No Equipment I Pamela Reif
ฝัง
- เผยแพร่เมื่อ 3 ม.ค. 2025
- Squeeze those Boobs & make them tight ♥︎ pluuuus some Back exercises, for a straight and confident posture / Werbung
Is it time for a „Boob Job - the Pam Way“ once again? :D
YES, and this time without equipment.
This workout…
▸ trains your chest. You will not lose boob size because of this, it will rather make your chest more firm and strong :)
▸ trains your upper + lower back. Very beneficial for a good posture and to balance out all the Ab Workouts that we do.
▸ is highly suitable for men!
▸ works best if you have a good mind-muscle connection. Squeezeee those chest & back muscles and think about pushing heavy (imaginary) weights.
PS: how do you like my Pam x Puma collection? :))))
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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...
Android: play.google.co...
▸ use #PamelaReif if you want me to see your workout pics and videos!
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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. ♥︎
wmg.click/GetAc...
1. Moonbootica - Frustrated with Philip Strand
2. A-Wall - Loverboy
3. Polina - Faena
4. HUGEL - Back to Life
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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.
Pam is hard, but honestly is one of the best fitness channels, keep you motivated!
omg we have the same last name
This is the perfect quick workout to feel the burn especially if you're short on time! Love it Pam!
You was here i didn't notice✋
❤
The aesthetic! The music! The Workout! Everything is on point Pam!
So right!
I know you probably get messages like this every day but I have to say thank you so much and keep doing what you are doing!! You have changed so many peoples lifes and LITERALLY saved mine. I’ve lost almost 100lbs, avoided diabetes, and I am no longer in danger of having a heart attack. I’m only 25 and was at lowest point of my life. Then one random day your video popped up on my home page and because of the way you approach your videos it felt like you really believe in us, ordinary people. In the process I took diet from a website dietarize to further improve my meal planning... Pamela, you are amazing. Please never stop!! You are an inspiration to everyone who watches you, and keep the positive vibes coming!!
@@shuyavoxsfootstool7002 in my opinion, i agree with you😊 i wouldn’t recommend dieting if it’s really not necessary. However it has helped lots of people regardless of the majority struggling with dieting. All i can say is: try to make your diet as healthy as possible. don’t focus on eating ‘clean’ for a month or 2, this is a lifestyle. make healthier choices everyday, and then you will realise that something less nutritious is not a problem at all once in a while. don’t forget, in fact to anyone reading this, NO food is healthy. which means: NO food is unhealthy. It is the diet that’s what will be healthy. Someome who munches on carrots and kale for days, is far less healthy than someone who has a mcdonald burger every once in a while who has a very balanced diet overall!
if say you want to cut out animal products due to ethical reasons, take it slow. eventually, your body can get used to it but it doesn’t change in one night!
have fun, by the way: this is my own opinion. you can 100% disagree if you feel like that!!
Someone stop this bot pls 🤨
+
beware this commenter is a bot
Wow! You already lost 100 lb! When I first saw this comment - six months ago- you were just starting... haha
If you're reading this comment, one small positive thought can change your whole day & believe you can and you’re halfway there ✨. God bless you, and may your dreams come true, stay safe and have a wonderful day.🦋
*AISURU.TOKYO/SIESTA** 💞 Love Story*
(◍•ᴗ•◍)✧*。18 years and over
TH-cam: This is fine
Someone: Says "heck"
TH-cam: Be gone
#однако #я #люблю #таких #рыбаков #Интересно #забавно #девушка #смешная #垃圾
thank you so much, may you be blessed
awww thank you! God bless you too!
Thank you😊 God bless you too❤
Thanku
Pam wears her new collections that will be launched on this Friday and her watch band has the matching color with her new collections in this video. Amazed how she pays attention on a small detail!!
I’m just a Mexican stoner tryna make it out the hood by doing storytime & reaction videos 💯👌
what's with these replies 😭😭
@@jam-mp7cp cant read a single comment without these fricking bots
Let’s get thees gains fam!
i feel like training my back muscles can easily get SO boring & therefore i don’t like it so much but it’s so much better with the help of you, combining chest & back is such a very cool idea! ❤️
You're really a faithful fan.....I see you everytime ...lol ...
I'm impressed how you manage to comment so early......
let’s kill day 3 of week 36! Pamela, i hope you know that you brighten up the darker days with your amazing content and i’m telling you that with 100% honesty! 🧡 thank you for changing us physically and even mentally!
Hello fellow simp!!
Started doing these videos every night a few months ago but I didn’t manage to make it a longterm habit. I'm starting them again and hopefully I can stick with it. I'm excited to feel stronger and more fit!
Don't try to force yourself to do it every day. Start with maybe 2 times a week, go to three. If you do more, great, but try to do at least 3. Don't have a lot of energy? Do an easy one. It's not about you getting ripped in a month, it's about getting used to a routine. And if you have a week where you can't do it, don't be too hard on yourself, just accept that you couldn't, and try again next week
I have lost 4kg after 2 months of following your workout, my waist has lost 1cm, my abs have tightened, although there is still a lot of fat, and every exercise is like hell. Love you
VIDEO IDEA 💡💡💡💡💡
Pam you should do a video all about pushups and how to master them. Like the 8min splits one you did ! I think we all can agree whenever there is pushups or any exercise needing arms strength, it gets very challenging! 😭 and I often can even do them.. some abs,cardio even booty and legs workout I cannot do because my arms are so weak. I remember you showed on your insta story doing a series of pushups against the wall, that would be great along with some on the mat .. I know it would be more towards beginners but it will be a great way to learn and be able to do all workouts fully!!
LIKE SO PAMELA CAN SEE IT!!! 👍👍👍
same i physically cannot do a pushup
I know it says boobs and back but this is an amazing exercise to relieve my neck muscle pain, thank you so much Pam!
*This couldn’t have come out at a better time. Definitely motivated now.* Thanks!
Love this workout 💕🇬🇷
Omg i cant believe you watch her!!
Me too Sofia! I watch your greek channel! Hello! ❤️
Omg! Hi, Sofia!
Ahoj Sofi!
Me too😒
I love that her outfit matches with her fitness matt and timer. So satisfying 🥰😍
AISURU.TOKYO/kichi 💞 my love story
(◍•ᴗ•◍)✧*。18 years and over
TH-cam: This is fine
Someone: Says "heck"
TH-cam: Be gone
#однако #я #люблю #таких #рыбаков
#Интересно #забавно #девушка #смешная #垃圾
I'm so thankful that Pam is giving us good workouts & song choices 😘💙
Upper body workouts are my favourite!! Especially the 15 min weight workouts. And you look gorgeous, Pamela!
i love how she doesn't say anything in between. helps me staying concentrated
pamela is so creative with every single workout 💘
I never knew that elbow taps would be this hard
Love these 2 weeks plans so much! I was on a trip without dumbbells. Need these no equipment workouts!!! Pam just always gets me!! Love u!!!
Facts: A day without Pamela is a lost day! 😄
The most aesthetically pleasing video on yt
I still can't get over the fact that she matches every outfit of hers with the timer and sometimes the resistance bands
A feel-good burn that creeps in 🔥 Love the cobra push through!
You did every single move with such grace and flow. I enjoyed it very much!!!
pamelas workouts almost make me faint sometimes but im gonna keep doing them and hopefully im going to become strong like her!!
So I like to do body weight and pilaties type work after I life weights and I dont think my chest has ever just started shaking from 2 minutes of simple lifts like this before!!! Thank you so much for the amazing vid!!!
OMG the "hold around the world" and "hold+ swim" makes u feel the main character
Uh, I'm so addicted to your workouts! Am I the only one who gets very furious when I skip a day of workout? And the only one who never choose between a hiit and a happy dance? I always do both hihii!!!!
*did you know you are really strong? this workouts are intense. be proud of yourself❤️😊*
This is what students and office workers need! Yes, we are saved again😅😇Thanks, Pam💗🌻
After two months alternative days to do this workout my back and boobs has been improved well💕 thanks Pamela 🥰🥰
Pam’s workouts always make me feel better ❤️
this workout videos is the best after a good and intense arm workout session. Thanks a lot Pamela, you are the best
I just have to say thank you! Everything about your videos works!!! YOU are helping me get back in shape with your workouts! Your exercises are realistic and attainable, yet one can feel every muscle burn! It is so helpful to have the countdown, it makes you want to push yourself to feel accomplished! The playlists are fun and your locations are inspiring! Love it!
I'm so excited to do the new workout. Thanks again so much for always posting new workout on my workout days
*AISURU.TOKYO/SIESTA** 💞 Love Story*
(◍•ᴗ•◍)✧*。18 years and over
TH-cam: This is fine
Someone: Says "heck"
TH-cam: Be gone
#однако #я #люблю #таких #рыбаков #Интересно #забавно #девушка #смешная #垃圾
I work with You for 2 years now... You and your workout is pure pleasure for me :)
Pam, you're a great Blessing, you're Awesome, you're so Refreshing....you're Inspirational.... you're just GREATNESS!! Also love all the workout music!! Even crave to just workout all day...can't wait for my next workout sessions!!
I hate strength training but these quickie workouts make it easier to at least get a little in after the fun cardio stuff!
You're outfit is literally GOALS
Yes! This is the sort of workout I was hoping from you! More back/posture improving strength! Yeah!
perfect short lil workout x
Thank you for being the most amazing TH-camr in this earth and l love this workout sooo much 😍
P.s Could you please upload some weighted workouts like 20 minute legs and 15 minute upper body it would be amazing!!!❤️❤️
AISURU.TOKYO/kichi 💞 my love story
(◍•ᴗ•◍)✧*。18 years and over
TH-cam: This is fine
Someone: Says "heck"
TH-cam: Be gone
#однако #я #люблю #таких #рыбаков
#Интересно #забавно #девушка #смешная #垃圾
That push up hold is KILLER!
Really loved the new video! Such a lovely and powerful start to my day! Thanks, Pam. Good morning, everyone! 😘❤️
The elbow taps move wow what a burn ❤️🔥
I may be asking for a deadly experience, but can we please get a 5-min "harder than ever" ab workout?
She had a 6 min brutal ab workout
YES like killer six pack but even harder, except only 5 min 💖
Pam ! I haver been training with you every day for half a year! You are very motivated! I love 🤗
Day1✅
Day2✅
Day3✅
Day4✅
Day5✅
Day6✅
Day7✅
Day8✅
this training is so freaking good omg
Proud of myself!!! I kept going throughout all the workouts. All from todays plansssss :)
sport of the day 1/2 in my garden ✅
This was tough but I felt great afterwards! Thanks!
i’m dead after this workout.I’m not beginner, but it was sooo hard for me.Please, try this workout, it’s soooooooo cool!!!
Pam you are amazing your workout are very useful for me and you know that.... You are my workout buddy❤❤
Pam amo as suas aulas Obrigada 😍
I literally cried after this workout hatsoff to her hardwork🎉👏 👏 👏 👏 👏
I love your collection Pam!!! Good job!!!👏👏👏💕
thank you i will try this starting tomorrow. ✨
I have waited for a workout like this for so long especially now because I am fixing my posture
Omg the plabk in the end was SO hard for me but I feel great now!
You're a monster Pam! (in a good way)
This is my new favourite workout, it's easy but it burn at the same time and the music is just perfect!!
Pamela: i won‘t include so many push ups!
also Pamela: *includes so many supermans / superwomans instead*
u're so funny i see you in every pam video🤣
But the question is what is harder..for me defenitly the Superwomens etc. with no break very hard♨️♨️♨️
I love the thumbnail and her outfits color combination :) This time it is like a sky!
Thank you Mrs/Miss explosive workouts!!!🙂🙂❤
6:47 nearly killed me!! i literally looked at the screen like WTF IS THIS 😱 lol ❤❤
Death by elbow taps! Loved this Pam!
love this new video that I test this morning before work, really feel my back and happy that it can help my back pain.. team active!!
Thank you Reif! Hope everyone can be happy every day, at any moment
Pam you're the best thing that happened to us ❤️❤️
Just a heads up, this does not increase boob size or give you a boob lift. The results might also look better on people with smaller boobs because you’ll be able to see the chest muscles more. If you have bigger/saggy boobs then they will stay that way because boobs are made of FAT. Also if you want actual results then hit chest twice a week.
I’ve been lifting heavy for about a year, have average boobs, my chest became hard and toned but my boobs look exactly the same. I look good in a tank top tho so thats a plus.
Been searching for this comment thx!
Heather Robertson has many videos for upper body workouts with weights. Use the weights suitable for you and build up. It makes a big difference and toned chest can help you drop a cup size.
@@Stardust475 thank you so so much
thank you sooooo much for sharing😭😭😭
Wrong! I'm 34DD and dramatically altered the pertness of my breasts with exercise. True the breasts themselves are fat so cant change size but working muscles around them will give them a lift for sure. Do agree need to work chest out more often to see results though and using weights and resistance band for best results.
You made my day with this! thank you for being there and making us fit
So, my brother did only the swimming exercise the whole 10 min and than he said:
*finally someone who have enough patience to teach me how to swim*
This workout was awesome!!!!
Tbh I usually don‘t vibe with the music in Most Workouts (still love them) but this one has the perfect playlist 😍
Looking like a princess as always, so graceful
Vielen Dank für alle deine Videos, meine tägliche Motivation:)
Let's do this team 💪
Woohoo! Let's go, go, go pam fam!!
just PERFEEECT ! Now we need a specific workout for TRICEPS
yesss that would be great. also make sure to try her 10 min toned arms workout, 12/10 recommend!!
@@m3rcuryx I train with her for almost a year, I think I've done all the videos hahaha I love
Stood in the kitchen baking cake and pie for what feels like half the day. Back felt like hell; this workout was perfect tbh.
Thank you!! You are changing lives!!!
Deine Workouts werden immer diverser bzw. spezifischer, find ich super! :)
Ahhh I love training my back, I was doing your back and boob lift video 5x a week 🤣 now I get to combine them in one video. Pls one more arm workout with weights similar pace as the back workout one 🥺
love the background😍
I'll definitely try this workout because of my posture 👍👍👍👍❤️❤️❤️
*AISURU.TOKYO/SIESTA** 💞 Love Story*
(◍•ᴗ•◍)✧*。18 years and over
TH-cam: This is fine
Someone: Says "heck"
TH-cam: Be gone
#однако #я #люблю #таких #рыбаков #Интересно #забавно #девушка #смешная #垃圾
I loved it could you do more to fix our posture. Thank you ❤️❤️
I love this workout
did this @ 1 am great workout
was not feeling like using my dumbells today so this was perfect!
Самые эффективные тренировки❤
love this one. thank you so much Pamela.
It hurts but feels sooooo good
Lets get strong together💪🏼
Thanks for making me do this before school :)
Aaaah I was searching this video because I saw it in the insta stories and I just realized that it is just posted yeaaah 😍😍😍😍
You never fail to make me happy. Thank you! ✨
Let's get these gains 💪
Im pretty fit, however as easy as this workout looks it definitely leaves you with a nice burn