10 MIN BACK WORKOUT - upper back, lower back, lats & neck / Equipment: Bottles I Pamela Reif

[@PamelaRf1]

let's get that sexy back ♥︎ we've probably been sitting in home office / on the sofa for way too long haha! and make sure to let me know what workout you wish for neeeeext!!!! xx Pamela

[@zariravanparvar5489]

Hi.thanks for you workout .its very helpful for me...😙Iwant have slim shoulder and back should I have use this bottle or not?

[@Isabel-xv7mr]

Thanks for your great workouts I love them so much please can we have a toning thigh workout

[@amnatariq11]

Pamela plzz can you do a full leg workout and reduce hip fat workout plzzz it's a big request Pamela

[@vale_swz7555]

Hip Dip Workout!!! Pleeease❤🙏

[@vale_swz7555]

Inner thighs Workout pleeaseee❤🙏 A full leg Workout focused on inner thigs

[@טלרוזנברג-ג9ס]

I wish 10 minutes were this long when I snooze my alarm

[@aimeramouassa6569]

😂😂😂😂

[@mangohallucinates]

Hahahh

[@chrislaureano8619]

Ong😂😅

[@kg7111]

ikr

[@sanja2515]

😂😂😂😂😂😂😂😂😂😂😂🙋😂

[@dalisodt5301]

let's just appericiate how much time they spent doing this amazing workout

[@dariann6150]

@@Noora.Unfiltered Pam and her brother Dennis

[@blainevanity6]

6.5 hours editing!

[@PamelaRf1]

THANK YOU ♥︎ thinking about a workout / new exercises, testing it several times, filming, editing, thumbnails, music, timers, writing the exercise names at the top, clearing the music rights with music labels, description texts & social media promo - for every video. But the work is worth it :)

[@blainevanity6]

Pamela Reif Your workouts really helped me and they’re my favorite! I have social anxiety so I don’t like going to the gym. I’ll definitely continue your workouts even after quarantine.

[@Noora.Unfiltered]

@@dariann6150 ahhh right right 😅

[@ruoxuanzhu9000]

Little tip for easier exercise: stay hydrated by drinking the water in the bottle

[@lisaskarbeck7634]

+ the height dicrease among the exercise

[@glaceonnn]

lol

[@maralaiho1831]

hahaha😂😂

[@tatermister5045]

Hard mode: do the workout while drinking the bottled vinegar weights.

[@umraazmubeen4065]

Hahahah that was funny

[@akira_1557]

I love how Pamela uses water bottles instead of her weights to show those of us who don’t have equipment that we can do it too

[@Priyanka-qk9ur]

No one: Me looking through my shirt during Dolphin hold 👁️👄👁️

[@aleezanaseem1198]

@@flourishblotts620 lol same

[@eufloria5164]

lmao

[@emogoesboom]

same XD

[@fionab.9291]

Whoever looks through the workout beforehand whether there are any strenuous or difficult exercises?😅

[@ludovicatundo1199]

of course ahaha I'm mentally preparing myself for this afternoon

[@femke97]

I do because I can’t stand without holding on to something. So first I watch it too see if I can do it in a chair

[@xinny08]

Fiona B. The last 3-4 exercises were hard for me 😂

[@sylvitagz2714]

i do it to all workouts. I like to be prepared so i don't have to check her form and which exercises she is doing.

[@denisapopescu9894]

Doing it right now while eating ice cream out of the box 😂😂

[@tanisha_267]

I appreciate every little detail and all the efforts she make in her videos and the amount of time she spends. We love u Pam 💖

[@PamelaRf1]

love you too!

[@nikoroghi4851]

I love the quality and the style of her videos and her lives, the effort is real🤩

[@catherynr530]

brilliant berbatov thats offensive to both her and the girls who read that. Why do we “need” to look like that. Every body is beautiful.

[@tanisha_267]

@@PamelaRf1 pam!!😻

[@flo.c6331]

@brilliant berbatov pretty sure she meant to say it's offensive to other girls ^^

[@ThaoNguyen-by9ys]

Her: using 1 liter bottles and looks nice Me: using 300 milliliters one and die

[@wannabetechnician7451]

she did not specify what the bottles are filled with, it may just be air

[@alexandrachariwe9443]

WannabeTechnician no she weighs the bottles in her storie instagram, they are 1 liter

[@alinao3976]

Thao Nguyen they are 750ml but with the material of the bottles they are 1,15kg I think

[@luisa9166]

the same

[@natalijabedenik4959]

I Used 2kg dumbbells and almost killed myself 🤦‍♀️🤦‍♀️😂

[@Luckygirlme111]

Definitely gonna do this today! As someone with scoliosis, I'd appreciate it if you made more back workouts! :)

[@amaliadienanurhayati3331]

Hey, I have scoliosis too. And I feel the same! Love from Indonesia.

[@larisamangels9485]

Same !!

[@VeraM2001]

Me too :)

[@mm11115]

@brilliant berbatov weirdo:/

[@gentwo3386]

Thats why im here, haha

[@jeanniemurphy3923]

i´ve been doing pamelas workouts plans for a few weeks now and today was the first time i actually finished the whole day without pausing the video or a specific exercise :D feels like a big accomplishment to me even if it may seem small for others Thank you Pam

[@lailafie8259]

Congrats 🥳🥳♥️

[@Rebecca75100]

Wow!! Great...I've just begun today...its just not easy...I ws half dead after the bottle work outs!

[@grandmasterofdemoniccock]

Can't wait till I get there ✋️😭 three minutes in I had to stop, heart pounding, ego shot, bc I couldn't even hold my weights all the way out to the side 😭😭😭😭😭

[@elpidavalasi95]

Love the double angle!! Yours workout videos are the only ones that I want to follow😍 Keep going girl❣❣❣

[@REHANSHEKH]

Hi beautiful friend Haw ar you

[@pendacoulibaly1806]

Everyone : talking about the workout Me:” wow! Those bottles are pretty 😍” Anyway thank you Pamela for this workout. Stay safe 💜

[@orsolyapatz8676]

everyone: can we burn out such a big muscle group like back+lats in just 10 mins ? Pamela: hold my apple juice 👏👏

[@maja194]

I used 1.5kg weights because they were right there, which was really dumb because I have no arm muscles. Maybe I won’t be able to brush my hair tomorrow, who knows

[@sunny__-rp1hb]

same but i used 2kg sghahahah my arms are sticks 🥲 looks like this is going to be my new arm workout

[@mariiali]

As a German I did this Workout of course with a beer

[@jonalutkebohle1134]

Sympatisch

[@mamienovacuisine]

Didn't they explode when you opened them after? 😂

[@lucienicole4000]

Seems appropriate.

[@ValentinaxEdits]

As an artist, I did this with boxes of color pencils XD

[@mafa4107]

As a Portuguese I did it with wine :P

[@aliyamaryiwska]

my hands: **sweating** bottles in my hands: bye sis

[@kwanzoe2292]

row close 1 arm row right 1arm row left alternating row good mornings upright rows hold and upright rows wood chopper right wood chopper left front hold and row good mornings row wide rear delt raise superman superman and reach out plank and 1 arm row right plank and 1 arm row left plank and front raise plank and side raise dolphin hold ❣️❣️❣️well done❣️❣️❣️

[@akira_1557]

If only I knew what half of those are meant to look like 😔

[@insertedgyusername3006]

@@akira_1557the only things to really remember with these is to sit back in your heels and keep your back straight😊

[@douglasokwara4341]

Great job Pamela. Love the music, by the way

[@Олена-л8ц]

Pamela - best workouts ever! I'm thank God for you! kisses!

[@anastasiiagolubeva8653]

This one was surprisingly easy😳 waiting for the advanced version😍

[@mirjam6547]

One click for the algorithm and to appreciate the work you and Dennis put into this video and one click later to actually train. Love your work, keep it up!! 💛💪🔥

[@PamelaRf1]

haha thank you!!

[@sweetsky361]

I love the music choice!!! Hyping me to the highest level just like lonely, bad child, better, level of concern etc 🙌

[@annaperevertaylo3119]

Did this with 8lb weights, amazing workout!

[@pillaaa0083]

Since the "get motivated workout" i want to wave HELLO during the plank+ side raise

[@emelieirrenfried8141]

Same!!! All the time!

[@monikasestakova1098]

❤️

[@duniadhafer5167]

This was a perfect workout!!! And it's possible to get trough it without dying😂😂😂

[@hailey5946]

Ok ngl the first time I did this, the ground workouts were hard. I can't wait to practice more😊 Thanks Pam for the great workout!

[@samantha9164]

im so incredibly grateful for her frequent uploads! I love her and her workouts so much...they are challenging but just the right amount to the point where it is doable. I do hope that she might upload more intense videos since many people including myself are probably finding her workouts easier as they continuously do it

[@Emily-om5cr]

I am so sure that this masterpiece is going to shred us🥵 It'll be a new hate-love realtionship. 😍🤬

[@thatsme8315]

Yes😂 always like: pam i hate you and how can you even smile during the workout?! And afterwards oh this was soooo good i love it 😂but still thanks Pam I love you(really😂😉😊❤)

[@Emily-om5cr]

@@thatsme8315 yup, that's accurate 😆😅🤗

[@thepromopage6199]

kzbin.info/www/bejne/jpebk2WbgsiIqtE 👏🏽

[@92AlexanderS]

Yeah if it's too hard, you can make it with empty bottles. Or you just stay in bed

[@lenak218]

Do you use bottles? 😂😂😂 I use two 4 kg dumbbells. Bottles are tooo easy! Don't you have any muscles??!! 🤦🏼‍♀️🤦🏼‍♀️🤦🏼‍♀️😂😂😂

[@MiYaOfficiel]

Amazing workout! I remember writing to you 3 weeks ago how to get rid of back fat, this is challenging and edits are so amazing 🧡

[@laurafigueroa4607]

this really works! I've been doing it for a week and wow! My back has definitely gotten more toned and defined! 10000/10 recommend! I use two 3lbs weights

[@venusrose1382]

Thanks for the positive feedback boo! I hope that you are enjoying your new sexy back 😃

[@user-wu1hr1vs6f]

Did your arms also change?

[@grandmasterofdemoniccock]

​​@@user-wu1hr1vs6f yes 💀 my friends commented on how my arms got slimmer and more defined

[@thebloodrose96]

Perfeeeect, the last few days I was searching for good back workout and I couldn’t find the perfect one! I can say that I feel the most your workouts, so I expect this will be great! Also I understood that I focus a lot on my butt and abs but I don’t do a lot of back exercises at all... maybe the plank can be considered, but it’s not like I feel my back muscles burning.

[@brainibot1629]

So so professionally done! Great variation and amazing EDIT! I really get the hype ...💕

[@Jessica-pq1rc]

THANK YOU!!! I've been finding so many workouts that are all based on the ground lying on your stomach but that kills my lower back and hips right now. I really needed some alternatives and you totally delivered!

[@Noora.Unfiltered]

Everyone gonna Be like ...ripped when school starts. Keep it up Pam, Imma gonna be Super strong when school starts! 😆🔥😎💪💪

[@ppmtw]

Faizah Ahmed yeah hahaha

[@Noora.Unfiltered]

@@ppmtw 😏😅

[@mangohallucinates]

Keep it up!

[@Noora.Unfiltered]

@@mangohallucinates thanks ┏(＾0＾)┛

[@anya-td3gb]

Thank you so much for putting so much effort in every single workout video! You’re amazing! 💞 If it’s possible, could you film a good stretch routine, I can’t find any good ones 🥺

[@ThaoNguyen-by9ys]

She's actually my bigest motivation❤

[@YogaSongHayeon]

Yes Thao, Let's stay MOTIVATED 😉

[@malealray]

brilliant berbatov you are so creepy

[@_yukimin_]

M L Same thought

[@karate-kampela2950]

Her workouts sucks. Facts

[@jackysandoval2002]

Thank you Pamela and Denis for your perfect work, this workouts has been changing my body and strength, greetings from Peru. Stay safe

[@myrthe1363]

I remember I used to do this workout, and I was literally dying. After a few months of getting stronger, I’m proud to say it was so much easier doing the workout! Believe in yourself y’all, you can do this!:)

[@daykon2001]

I have been doing this workout daily . In the beginning it was tough but i am building endurance in my weak arms. I will definitely share my result after a month or so of doing this workout regularly . Love your efforts pam😘.

[@faranumetalentadv]

Help

[@wishbling]

I missed the day when I can do a few different Pamela workout everyday...

[@mamienovacuisine]

What happened? Can't you try again until you regain your level? :( I feel you, in June I got sick and ended up in the hospital with tummy surgery. I was so sad cause I knew I would lose all the progress I had obtained. But a month later I got myself on track again and now I even got better :)

[@Angelashley95]

I like this one so much better than the toned arms workout

[@cboyda]

Great alternative views, and these really do focus on the back muscles really well, nicely done! How heavy are your weights?

[@norah6626]

in the description she says her bottles are 1 liter

[@nolor8397]

My favourite fitness KZbinr

[@doramedic3259]

Im going to trys this! Like to remind me.... - Day 1 : DONE - Day 2 : Donee - Day 3 : Done - Day 4 : X - Day 5 : X Didn't workout becouse of exams, no time... starting tomorrow -Day 6: Done - Day 7: Done, I forgot to update sorry ! -Day 8: Done just a half of it , not feeling very well... - Day 9: Donee :)) I am not so strong on plank exercises, my hands can't handle it, so I do them in a easier way... I guess I'm not the only one.. I didn't do this workout for 3 or 4 days idk, but I will try to continue this time with no pause days, its just I have a lot stuff going around... LIKE TO REMIND ME PLEASE! I hate my back fat and bra bulges, but what I can see by now my back line is much more visible and deeper, more on the lower part, it look very nice, so I recommend it ! Starting again with no pause between days ----> Day 1: Done ! Day 2 : Done

[@Liv-ee3og]

GOOD JOB!!! I’m so proud. Keep it up you’re doing great sweetie

[@faranumetalentadv]

Are they good for you? Did you eat healthy?

[@1111matyldalol]

You should have days without working out

[@hiraeth593]

Good luck!! Can't wait to see results!!👌👌❤

[@aleksandrabouma7070]

Great! Did you notice a difference on the upper back?

[@safaeziani4709]

Guys I did this workout and it works!!!!

[@saminaaa8702]

jetzt warte ich nur noch auf ein leg workout das fokussiert ist auf die oberschenkel ❤️

[@annemarieschlett1499]

anonym fänd ich auch mega

[@טלרוזנברג-ג9ס]

*I TRIED IT AND IT WORKED!*

[@HeartBeauty09]

I had really intense lower back pain so I tought I'll try this workout. And after doing this 3 times my pain is almost gone. Thank you Pamela

[@ophelieroubinet284]

YES waited all morning for this

[@nattybbb]

i love dolphin hold just because it's usually the last exercise.

[@jingjingfu7974]

My love!!!!!!! I wish the next workout is a dance workout!!!!!

[@hattyjones2666]

Could we have a posture workout? To maintain a straight back in daily life. I love these x

[@db23821]

i think these will help bc we develop bad posture bc our muscles weaken when we slouch for the whole day

[@jennifervalle2067]

Pamela you are the best! 💖 thank you for all you do and share 😘

[@chiarascaglioni7794]

Yess🔥 my water bottles are already waiting for me to get my back burning!

[@lenkabarbierikova6273]

Liebe Pamela, vielen Dank dafür, was du machst! Dank dir bin ich mit Training zu Hause endlich angefangen und ich kann sehen, dass es wirklich funktioniert! Liebe Grüsse aus der Slowakei! :)

[@adridas1348]

The best part is that this is "Total Back workout" I was tired of those only lower back or bra bulge workouts. Finally this one! Lots of Love Pamela! Love you!😭🌸

[@zaaaan6239]

Did this with two 1kg for 2 times a week for 3 months and the results are superr noticeable 👌🏽

[@leonieobermair4476]

Ich: will noch nicht sterben Auch ich: Mache Workouts von Pamela Reif Bitte nehmt es mit Humor und Pamela, hammer Workout!!

[@siggie8610]

Ich raff halt nicht was daran so schlimm ist. Warum sagst du extra dass es Humor ist?

[@Aznboy]

Hi ich mache Fitness Homeworkout Video wär ausgezeichnet wenn ihr vorbeischauen würdet :)

[@NinaMariaNM]

Siggie weil sonst immer jeder mimimi macht

[@siggie8610]

@@NinaMariaNM aber da ist halt legit nichts schlimmes dran 😂

[@yyyerection5687]

@@siggie8610 hab mal auf yt geschrieben dass ich 8% Körperfett habe und danach den größten Shitstorm der Geschichte bekommen also auf yt ist alles möglich

[@alexisbyday]

Yay, back workout! Can't wait to add this to my routine. Thank you Pamela and Dennis for your work making these videos!

[@REHANSHEKH]

Hi beautiful friend Haw ar you beautiful girl

[@טלרוזנברג-ג9ס]

Who else is trying to lose weight in quarantine? 

[@hildaahlstrand118]

yeesss!!! more back workouts please!

[@lilyscior-lewis7746]

Anyone else get weirdly sad when she didn't clap for once? Like, hey, where'm I meant to get my validation from now??

[@purpleplant3842]

You did a good job. I'm proud of you. Remember to stay hydrated. Keep going.

[@aybigecanturk6216]

My neck pain reduced incredibly since i started to do this workout. Any words can not describe how grateful I am Pamela. By the way, I am in love with your trainers:) Where did you get it from? @PamelaReif

[@chloejehl1723]

10:04 trying very hard to not take the "I just think she's kind of ugly" personnaly lmao

[@CharlotteWinslow]

It’s such a negative song! Idk why it was chosen, I love Pam and how she stands for female empowerment so it makes me sad every time it comes on 😭

[@christinawatkinsyoutube]

@@CharlotteWinslow haha i agree it wasnt great lol

[@vajolinda]

@@CharlotteWinslow samesame so annoying

[@ВалерияДобролюбова-ж1е]

cool thank you ! loved it ! was missing these kind of exercises ! music is cheerful thanks

[@Noora.Unfiltered]

Heyyaa could you do more of these lower back workouts and could you also do some upper back workouts 🔥😎😎thanks btw😆😁😏

[@Noora.Unfiltered]

@brilliant berbatov Don't be an ass, It was just a suggestion 😑😐

[@Noora.Unfiltered]

OK😂😂 XD

[@larabrandes1719]

This workout is for upper AND lower back 😉

[@Noora.Unfiltered]

@@larabrandes1719 Oh yeh...i meant more of these type of workouts in General XD😂😂😂

[@janam9952]

Krass gute Qualität! Gefällt mir gut mit 2 Kameraperspektiven 👍🏼

[@nairolf__1878]

lets all hope and pray that quarantine‘s coming to an end. Best wishes to y‘all!

[@mangohallucinates]

Same to you!

[@nairolf__1878]

Joklove_32 jep

[@anatravel7833]

Thanks Pamela for keeping me motivated! I'm working out more than I did before the quarantine!

[@321aleksandra]

me: trying to drink water from the bottle after a workout also me: spills water everywhere on myself because i cannot even hold a bottle anymore

[@purpleplant3842]

Haha I expect myself to drop the bottles during the exercises, so I place a thick blanket underneath me on the ground. Therefore they hopefully won't break in case of my strength leaving me.

[@321aleksandra]

@@purpleplant3842 hahaha thats good thinking

[@sophier1860]

Wow!! My biceps is popping up! 💪🏼 IT'S WORTH IT! 💚

[@raksha884]

Rows (close) Arm row (right) Arm row (left) Alternating rows(close) Good mornings Upright rows Upright rows+ holds Wood chopper (right) Wood chopper (left) Front row+ hold Good mornings Rows(wide) Rear delt raises Superman Superman + reach out Plank+ right arm row Plank+ left arm row Plank+ front raise Plank + side raises Dolphin hold

[@giulyg.3029]

thaaaank you! I am super excited each time that a new video is posted!

[@kaitlyncalkin]

Week 19 day two: pain.

[@carolineguenther3083]

hahaha me too 😩

[@begumkucukguzel3144]

*captain ray holt saying pain* just ringed in my ear and it will never go away thanks

[@eve504]

More of back workout please !! 💪🏼

[@GuldenSquid]

Love this routine! I feel the burn without dying (like I do after some of the other ones). But my wrists are getting worn out from all the plank poses. Would love if you could release a wrist-friendly back/arm workout!

[@jessicalea9460]

Loved this back workout! Please make a 10 min chest only video 🤗

[@טלרוזנברג-ג9ס]

*I stopped the video so she could rest*

[@nidhitomar6154]

SAME

[@upasnakaul8959]

Underrated comment😂😂

[@malek5301]

😂😂😂😂😂😂😂😂😂😂😂😂😂😂

[@true_riley007]

You are the best. Thanks for helping us :) ❤️

[@rafaelaribeiro5861]

I will alternate with other exercises. So it will be 3 days a week on this one and 3 days on the others 1° day (28/12) ✔👍🙌 2° day (30/12) ✔👍🙌 3° day (01/12) ✔👍🙌 ------- 4° day (04/01) ✔👍🙌 5° day (06/01) ✔👍🙌 6° day (08/01) ✔👍🙌 ------- 7° day (11/01) ✔👍🙌 8° day (13/01) ✔👍🙌 9° day (15/01) ✔👍🙌 --------- 10° day (18/01) ✔👍🙌 11° day (20/01) ✔👍🙌 12° day (22/01) ✔👍🙌 -------- 13° day (25/01) ✔👍🙌 14° day (27/01) ✔👍🙌 15° day (29/01) ✔👍🙌

[@sarahkoberlin1239]

i just did it and loved it! was fun and i´m not out of breath!!!! jippiii

[@October0210]

This moment when you don the workout and then realise that she has bottles that are 1L not 500 ml......(anyways I am on week 1 day 3 how are you doing?)

[@sheilahavrdova4340]

Sameeeeeeeee

[@joannalopez7157]

I love you! I've been following your workout guides and I've seen results! Thank you so much!! love from Texas ! x :)

[@stephaniemedel9612]

Beginning: hmm not so bad Min 9: I CANT TAKE IT ANYMORE 🥵🥵

[@selinaasum9599]

Great Video! Had no watter bottles so I used milk bottles instead! That was fun 🔥

[@Maria-vt7yf]

MY SCOLIOSIS ASS HAS BEEN WAITIMG FOR THIS WORKOUT FOR 2 YEARS THANKS

[@sara4955]

I have scoliosis too. Did this helped you to get rid of it?

[@angelgutierrez3115]

@@sara4955 back muscles help to support the bone, so yeah it helps

[@maaanuervin]

Yes. I’ve been looking for a back workout. Perfect!!

[@lostbear1600]

No matter how many times I repeat this workout, the last song always has me cracking up😂

[@kii11133]

I have done this workout for three days and I can dee results!

[@yukitsuki1412]

I appreciate the multiple angles and how slow and controlled the movements are. As well as the water bottle weights

[@snowqueen24]

This workout strengthened my back a little bit, and I drank some water during my breaks.

[@franziskalanz748]

I love the two views it makes me feel so professionell

[@aileenlloren6998]

Love this workout, ive been doing this with my other routine but the plank + 1 arm row raise is really difficult😬😬

[@me_4775]

i feel like doing this workout with 1,5 l water bottles wasn’t the best decision i’ve ever made...😅

[@camillagrassia3844]

Me too

[@roxanes4938]

Thank you so so so much for this amazing workout Pamela, I really appreciated it. Can you do a chest workout next ?

[@babygirl4092]

Pamela leave me and my water bottles we are innocent🥺 why are you torchering us!!! 😕☹️😖😂

[@viksshaa5433]

Thank you for your work! It`s amazing :)

[@JuliaMoreci]

Did Pamela inspire anyone else to start a channel?? 🙋‍♀️

[@lachusreeru]

Thank you Pam for the wonderful workouts... I am planning to shift my workouts at home itself... Pam where were u these days... ❤️

[@lachusreeru]

@@gravitylovers7736 yes absolutely I myself training in gym for one hour every day after my office and no much difference noticed.. But I am doing Pam's workouts for last one month... I am getting more toned.... Lots of love to pam