15 MIN UPPER BODY - with weights / for sexy arm, back & chest muscles / Male Friendly I Pamela Reif

Pamela Reif

2,4 M megtekintés159

    woop woop - our first Upper Body workout WITH WEIGHTS! Don't worry if you don't have any weights home, alternative listed below ♥︎ / Werbung
    I used 2x 5kg / 11 lbs dumbbells.
    This was quite heavy, so choose a weight that feels good for you!
    Weights help us to increase the intensity of a workout, build rounder muscles and make us stronger! Building a strong back can help a lot in your daily life (bye bye back pain) & even during movements like squats.
    I especially recommend training you upper body if you are sitting a lot at your desk or laptop.
    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).
    This workout is structured like this:
    - 1min Warm Up
    - 2x 3 Supersets, including 2 weighted exercises and a bodyweight burner
    - Bodyweight Burnout
    Things to keep in mind:
    ▸ don't SWING your weight, move it slow and controlled
    ▸ your BACK stays straight. Don't round it! Especially for the Bent Over Rows
    The routine includes breaks! Yes. BREAKS! :D
    The video is in full length which means you can just follow whatever I’m doing.
    ▸ 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
    ➞ Food Account pamgoesnuts
    My Cookbook:
    German Version: amzn.to/2RZ3zID
    English Version: amzn.to/2YxFhb7
    Business Contact:
    Music by Epidemicsounds.com
    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.

    Közzététel: 4 hónapja


    1. Amanpreet Khurana

      Great workout, India loves you! Can you please add more workouts like this one.

    2. yassmina labdaoui

      I LOOOVED THIS WORKOUT !! Very comforting when you talk us through a long workout ☺️

    3. Marie D.

      Shes so cute🥺

    4. Baacke Serenella

      Pamela, you are amazing...but I hate you right now xD

    5. Jimmy Clarke

      Know ye not that the unrighteous shall not inherit the kingdom of God? Be not deceived: neither fornicators, nor idolaters, nor adulterers, nor effeminate, nor abusers of themselves with mankind, Nor thieves, nor covetous, nor drunkards, nor revilers, nor extortioners, shall inherit the kingdom of God. (I Corinthians 6:9-10 [KJV]) ----- And the times of this ignorance God winked at; but now commandeth all men every where to repent: (Acts 17:30 [KJV]) ----- For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord. (Romans 6:23 [KJV])

    6. Michele Klumpen

      Pam:do the push-ups on the knees depending on your level. Me: low. My level is low.

    7. Nele Grubrus

      Pam is always saying how good we're doing but now I want to say: Pam you're doing great! Keep killing it!

    8. samandy24

      Man.... Gimme many dips variation any day than regular push ups hahaha >_< This was great though!

    9. Rossana Briceño

      Holaaa! esta es mi segunda semana con Pam, cómo les ha ido a ustedes? han visto cambios significativos en su cuerpo? actualmente estoy en el periodo de tonificación así que quisiera saber que tal les ha ido con ella? c:

    10. Anita Keel

      that felt AMAZING!!

    11. Loredana T

      I can't hold my cup of water..

    12. Саша Самохина

      I can’t feel my hands when I’m with you... but I love it, yes I love it😂♥️

    13. Martyna R

      i died

    14. Selina Eder

      Did somebody see changes in the arms? So do her upperbody/arm Workouts work?

    15. Rina N

      Omg my vein in my left arm was popping off while doing push ups today lol

    16. Lucy Neil

      I love love loved this workout! ❤ Thank you so much.

    17. Ophélia Dumilly

      I’m so proud of myself. At the beginning I couldn’t do 5 on the bench and now I can do the whole exercise “easily” Keep working guys, it pays off !

    18. Спорт К

      33 кал

    19. Shaloo Sabarwal

      I like it so much more when she talks ☺️

    20. Marina Dirschwigl

      Hat mich jetzt nicht so angeturned. Sry

    21. khusnul farida

      Rasanya mantap...

    22. Rey Del

      Pamela the murderer. I used 5kg...

    23. eseilana

      Nice! I like this kind of workouts very much!

    24. Cat The Lazy One

      my wrists hurt so bad during the dip part, is that normal? send help?

    25. Angelashley95

      I won't be able to move my arms tomorrow. Thanks Pam 😵

    26. Isabella Contreras

      this workout is so hard and exhausted but it change one of my biggest insecurities😊❤️🎉

    27. Kajeczka

      Good one!

    28. Nice DeCandia

      Soooooooooo heavyyyyyyyyy *flat on the floor*

    29. Flipy Flip

      I really wanna have slim thighs like her

    30. Laura Dragan

      This is a good workout, why don't you do a nice edit with music like the others? Breaks were bit too long. Except for triceps pushup..could not convince my body to do that one 🤣🤣

    31. Pam Cerrato

      This was much more challenging than I thought it was gonna be! My shoulders are on fire 🔥

    32. Alexandra Péderová

      Pam: UP & DOWN Me: DOWN & DOWN

    33. Carmela De Lara

      Hi Pamela! Love your workout. Let me teach you a Filipino word for ouchy arms. Sakit ng braso ko !!!

    34. Veronika Kvasničková

      I love this workout so much

    35. Lucky Chonk

      I would love to see one of these with resistance bands!

    36. Marian Frac

      Even though I used 2lbs instead, I felt proud finishing that😩😩

      1. Sniggi

        great job, keep it up!

    37. María V

      I can´t raise my freaking arms... HELP!! lol

    38. Christian Zeimentz

      Are you in a castle o.O Looks like that, this room omg!😲

    39. Poppy Culshaw

      Please more workouts like this one! By far my fav!

    40. Lison Isenmann

      The "slowly lower it down" became a part of the workout for me aha

    41. kleine Chencha

      I've been doing the workouts only for a few weeks and yesterday I had the first one with pamela speaking ❤️ - love it. Funny, informative, motivating without being too much!

    42. Silvia Schmid

      first time i did the last two minutes without dropping arms down 😍

      1. Sniggi

        well doneee!!

    43. Valentina

      Me doing this without emotions bc I did it with 0,5kg each 👁👄👁🤝

    44. Jessica Gioglio - Travel & Lifestyle

      I enjoyed this workout, definitely felt a bit sore the next day!

    45. Patrick

      Much love for this workout

    46. Tenshi

      Why do I struggle so much with my arm strength😭😭 this workout is every week as hard as the week before. I hate that i have no strength in my arms

    47. Arvi

      I sweat like there's no tomorrow. Killer workout. Oh my God. Thanks Pam.

    48. Shea Tellier


    49. Anna E

      I LOVE YOU

    50. Alison Díaz

      I only think about ✨Pam workout with Reggaeton✨

    51. elizabeth marshall

      not me running around my living room pretending I'm a bird for the last 2 minutes to distract myself from the fact of i genuinely can't feel my shoulders

    52. an ni

      Filled my waterbottles up with rice and they were light than they were with water... :D

    53. Ramona Stan

      man, jetzt brauche ich eine Krankmeldung für morgen

    54. teona mtiulishvili

      Dips were so Unrealistically difficult🤯 thank you for it🤣🤣 aand the eend🤯 I've thought I would fall on the ground 🤯🤣🔥firee workout🔥🥵

    55. Isha Chakraborty

      Idk why, but everytime, inspite of dying, I love to do this one, I'm happy after the completion and infact during the workout,while dying.💛✨

    56. erebos

      me: *just wanting to hold my arms up peacefully* my body: uuuhh u remember that mosquito bite? Yeaah its really itchy ooh hair in the ear... itchyyyy scratch your ear its very itchy

    57. Elizabeta Petrova

      i really enjoyed the breaks!! It helps me focus on every exercise more!!!

    58. آسيا خياط

      Couldn’t pick up even 4kg ☹️

    59. Denisa Nováková

      Sračka to je!! Rozhodně nedoporučuju!!!@{}{@&{&

    60. Ioanna Feleki

      +1 if you felt PAMped after this workout❤

    61. Laura Mansotte

      i don't like birds anymore 😂

    62. Eliška Boříková

      pam in the end: slooowly down me: already lying on the floor :D

    63. Ma Ria

      lmao i cant do the dips, like i simply cannot do it

    64. emily weingartner

      Besides the „Bets of“ a new fav 😍 even it burs like hell😂🌝

    65. Marlene Dämmig

      How can you do this workout twice and still be able to talk throughout the whole thing?! 😅 I am almost crying after doing one round 😂😢 Great Workout Pamela, thank you! 😘

    66. Shu Jie

      Done QAQ This is my first try, I feel so tired hahahah

    67. jupiter

      woah this went by so fast loved it

    68. Vanshika Patel

      This is the best !!

    69. Ivo Windrich


    70. Iulia Hadade

      its so much nicer when she talks. i feel like she.s my friend. thanks Pamela

    71. Leah B

      Where are your shorts from pls? 🙏🙏

    72. Ewin Shalleh


    73. Ellen Landkašová

      Can we appreciate that she did it 2 times for us because there was a technical issue? Woah

    74. 东方不败

      You are bad ,Pam! I am so exhausted just because of you😘😘😘👍

    75. Stefan N

      David Goggins hates this video

    76. Hana Fialová

      Pa, when u talk throught your workouts it motivates me so much, thank u love u

    77. Catarina Nunes

      When she says "don't neglect the upper body" and I'm thinking "upper body is my favourite day girl!"

    78. Matteo Sticco

      Don't you dare!!!

    79. pericharala deeksha

      Do we need to do this daily ?

    80. Tara N

      Why do I sound like a bag of popping candy while doing up and down planks 😂😂

    81. Melotika

      "its not too bad this time" omg this kiiilllled

    82. seamaide

      Does anyone have any tips for modifications to dips and triceps pushups to build strength to do them correctly? My arms can barely support my body and I can do about 3 before collapse.

      1. Ale Wer

        seamaide try doing the triceps push-ups on a wall until you build enough strength to do on a lower surface. The dips you can try bringing your feet closer to your body and do them slower than Pam, pausing when it gets too hard

    83. Andrea Mccants

      Thank you!

    84. Cassidy Barry

      I'm so proud of myself I did 2 consecutive up and down planks

    85. Andreea-Irina Cojocia

      I haven't done this workout in a while and OMG HOW I LOVE IT!!!! It's soooo effective and it targets all the muscles from the upper part!

    86. Chrisi Griezmann

      totally crazy

    87. vani malge

      amazing video , where exactly on Instagram can i find your full week workout plan

      1. saratha balu

        In her story highlights

    88. Dila gürbüz

      Am I the only one who feels wrist painnnnnn

    89. Clara F

      Your super cute Pamela ☺️ I love when you do workout video and you talk to us, it give me more motivation to do it until the end 💪 thanks so much for doing free workout video 🙏❤️

    90. Radosveta Uzunova

      Can we appreciate Pam doing this work out with 5 kilos weights AND TWICE IN A ROW?!? I felt so bad for her🥺

    91. It's Kathi

      The Dips killed me although my chair was round🤣🤭

    92. Filipa Peixeira

      Pam: "it´s not to bad" my arms: absolutely on fire (but I did it)

    93. Funny Bunny


    94. Dia

      How am I supposed to do the deadly Joel Corry workout after this... my arms are shaking!

    95. adela kotranova

      The hold at the end, i always need to do something, like walk, or spinning around with my legs to do that lol

      1. Celine Gloeckner

        @Tabea SAMEEEE

      2. Carlo Grill

        @MrNobody My Neighbours would love if I wont...

      3. Andrea Martinez


      4. Melike

        @Maggie lmao I always do that as well

      5. Maggie

        I was moving my hips side by side just to distract me from pain😂😂

    96. Jengoesnuts Jenny

      Slowly lower down.... oops XD love you Pam

    97. Indira Fox

      I love you so much 😍😘💕

    98. Risah Allen

      I love your work outs thank you !! 😁😁😁

    99. Valentina Icarte

      Like por el reggaeton jajajaja

    100. Mayu94n

      Lovely workout ♥️🤗🙏