10 MIN ONLY BACK - Bodyweight Workout, on the floor - maximum focus on back muscles I No Equipment

[@yatikachawla2465]

Okay I have to say it. This one is the best one!!! In the beginning I was worried that Pam will add atleast one move which only she can do in the entire universe and I'll just sit on the mat and wonder how to do it exactly. But this one ahhh I'm feeling so happy. Thank you Pam!❤

[@alex_blue5802]

The moves are simple but the overall effect is such a good workout.

[@alimerzayeva499]

Hi, I think this is the best, it's very beautiful. I do it without forcing. Thank you

[@bethelihemtefera5343]

exactly!

[@sd9320]

For me that move was bird dog exercise 😂

[@ritatouilles00]

Loved the multiple angles to better understand the exercises! One of my goals for this year is more back, so this will help me a lot surely

[@gabbywade4587]

Wow, wow, wow! This is definitely one of my favourite back workouts! This is one I will keep coming back to. I underestimate the power of bodyweight exercises. Sometimes I feel like I have to use weights to feel the burn, but nope. I think at this point we've all established that Pamela makes us feel the burn, weights or no weights. Thank you Pamela for another amazing, feel good workout!

[@martusalla]

This is my fourth year with you and it is actually insane how your videos have gotten better and better overtime! Glad to be here to see it and being able to be a part of it somehow

[@Bernis2410]

4 years w/ you and nothing changed, just my body!!! fabulous! you're getting better every video

[@ijustwannavibe_2944]

Pam always got our backs 🥺

[@amylee1999]

Love the pun lol

[@patriciaseres192]

ladies and gents... NEW FAVORITE!!!!!! ohmygod, the music and the movements are SOOOO GOOD!!!!! it not only trains the back but stretches and cracks it in all the right places! Back workout never felt so good! I'm so hyped right now, I loved it soso much!!!!:D lots of kisses Pam, we will also always have your back!🥹🤍💪🏼

[@Alwaysonmymind7]

Absolutelyy!!This workout is soo GOOD!!🙏🏻🙏🏻

[@mansichopra8027]

I've been having back issues for last couple of days and Pamela heard me. Thankyou PAM for everything that you do for us ♥♥

[@AriMon05]

This is so weird how out of all the workout videos I've watched recently (im just starting to workout after doing nothing for year) your are so pleasing to follow... I don't know what it is about.. Maybe it's cuz there's no talking or the music or the exercises... But your videos seem to fit me the best and I'm glad i found out about it!!!

[@maria.romeira]

I used to HATE upper body workout and now, thanks to Pam, I LOVE it and I finally see the results on my body and that’s amazing ❤️‍🔥 Thanks for everything you do for us Pam ❤️ This video is fire 🔥

[@lilyofthevally666]

what results do you see??

[@aminashariff2118]

This is my 3rd year with Pam and I am addicted, how my body is getting better everyday. Thanks Pam all the way from Kenya.

[@whatElse88]

Didn't expect this to be tough but it was, loved it!

[@booooooh6579]

I really loved this one! The music was great and my back feels amazing!

[@pika_xd4951]

Pam is my one stop 🎉🎉🎉…I was having a back pain today & this was the therapy session I needed! Pam never disappoints…

[@moniqueehrhardt6801]

Ich finde es einfach so so toll dass du es immer wieder hinbekommst NEUE Übungen mit einzubauen die man so noch nicht gemacht hat! Das tat grad richtig gut! Jahr 4 mit dir und ich war noch nie so gut in shape 🙏♥️ Es macht immer noch Spaß und es hilft mir wahnsinnig nicht nur für meine Fitness sondern auch für meine mentale Gesundheit 😌

[@sanisch3223]

I really appreciate that you create content to train the whole body. I think that is so important. To often we e.g. only train or ab muscles and forget the back. So thank you for the reminder!! P.S. I love that sports wear. The color is amazing. ❤

[@JazzJadore]

On behalf of people everywhere with weak accessory muscles and non-existent trap strength, THANK YOU SO MUCH FOR CREATING THIS BACK ROUTINE!!!! ❤

[@kardelenaslan5659]

Guys, in November 2023, I was diagnosed with a severe herniated disc between L5 and S1. I had a terrible sciatica pain, and my doctor didn't let me do my regular exercises by Pamela (the advanced HIIT or severe jumping etc.). Therefore, I am recovering by, again, doing her exercises because she firstly heals my soul. 😍 I believe that by my being careful, she will also make my herniated discs happy day by day slowly. 🥳 I love you, Pamela ! So happy to have you ! Btw, this has been a great video for me. I feel that my spine has freshed itself with this.

[@annasophia9566]

Glad Pam is helping you through this! How are you doing so far?

[@kardelenaslan5659]

Oh, hi ! I have been doing better actually ! This one is really good for the back. It takes away my pain and makes me feel stronger ❤

[@snkrsmel]

Wow! 🔥 I have never really felt my back muscles until this video!! 🤯♥️ My back is burning like hell!!! Chapeau, Pamela 🤠

[@anastasiachang3481]

Loveee this one! Perfect for beginners, just challenging enough, doable until the end! Great music as always ❤

[@carmenstancel]

I've beed doing your exercices for four years and this is the easiest one so far. I'm so happy that I was able to finish the exercices. Love you Pam!❤

[@anjalidua4994]

Have been following you since 2020. It’s been a great journey with you 💕 Have never felt so strong, fit and amazing in my body. Loved this one. My back feels amazing after this. Lots of love to you, Pam 💕

[@a.k.6281]

I have to say that was one of the best workouts I've had from you. I especially liked that you could see from the bird's eye view how you do the exercise for the back. More videos like this please! Thank you!!!

[@Kas873]

Thank you so much!!! There are so few back only workouts on youtube. I'm so grateful for this!

[@cherylxu3891]

I am trying to do this twice every day because I have sciatica for a year and it helps! I can even hear the cracking at Cobra. Thank you Pam.

[@patricialee5679]

I am 53 yrs old been doing exercises regularly , This one is the best and most effective one ! Thank you !

[@haleypartridge4581]

Haven’t miss a day with you this year!

[@shrrrrrrr]

Don't underestimate this workout

[@naomigoldstein9381]

Amazing workout! I look for a while for a good back workout with just a mat. Thank you!

[@servicioslinguisticos5502]

Good God, that was just 10 minutes? Felt like forever, I really need to work my back more often lol. EDIT: I stood up straighter after this, thanks!

[@Romydanielle1]

The music in this was excellent!

[@tahnic3091]

Love this so much! I really enjoy body weight back workouts like this. Please create more! I always feel so strong and empowered after doing these types of moves. Love the music too! Thank you again for making these!! 😊

[@kittenhub20]

I just woke up, I’ll go do some exercise!

[@sammonigh4109]

I didn't know I had muscles in my back, but Pam, I can feel them now!!!

[@gwendolynhiltbrunner8833]

What an amazing workout! I thought that this will be easy, but it wasn't, I felt the wonderful pain in my entire back. Thank you Pam!

[@lucic4595]

This is exactly the type of training I need to help with my scoliosis. Thanks for making it fun

[@gabrielatorresvalerio2442]

Thank u Pam!!! Hope you can keep doing this for God's glory and for the help of so many as me, as well for yourself. It was really helpful!!!❤

[@PersonWhoAsked]

this is great! i'm definitely feeling the progress as workouts come to less effort over time

[@Dnya_fp]

Best back workout yet , its easy but not easy 😅❤️

[@seacake]

Hey Pam, ich bin schon lange stille Zuschauerin (nagut, inklusive nachmachen). Danke für deine Workouts, ich bin gerade aufgestanden und habe nach einem Rücken workout gesucht. Ich habe schon seit der Schulzeit extreme Probleme mit Nacken und Schulter Verspannungen und deine workouts helfen mir so, Stärke aufzubauen und den Alltag zu überleben. DANKE! ❤

[@Aquaa9921]

Hallo bist du aus Deutschland

[@seacake]

@@Aquaa9921 Na klar! :)

[@Aquaa9921]

@@seacake Oh schön

[@JennaaaFrostedKiss]

I loved this! Such a great burn and as someone who has lost back strength due to changing jobs and sitting so much now, it felt great! Can’t wait to include this a couple of times a week 🤍

[@Lunealium]

OMG this workout gave me confidence, I actually have a strong back thanks to ballet so this is the only workout I can easily do (abs and booty workouts usually destroy me) Thank you Pam !!!❤❤❤❤

[@varvarakulik6281]

I suffer from a regular back pain. After this workout I immediately felt so much better ❤ thank you, dear Pam

[@Sunlind16]

Einfach herrlich...fühle mich wie neu geboren ❤❤❤

[@aiksasa]

Wooow, first time I ever tried an back workout and it was sooo cool. Thank you, Pamela ❤

[@Starandemily22]

I do this before school and it feels amazing and it’s stretches different parts of my body and every time I leave before school I feel the best I used to hate going to school and feeling like I need to stretch or something but now I feel perfect and the stretches always get me❤ty

[@sasgirl26]

Freakin godsend thank you so much Pam!!!! I’ve been without a gym for a month but your workouts make me feel sore in the best way and like I’m not missing out. Now you give me a complete back focused workout no equipment !!!! BLESSED THANK YOU SO SO SO MUCH!!!!

[@vanesasredkova4351]

Interesting, innovative and powerful even without any weights or bands. Impressive!

[@nargesrezaian3552]

Thanks Pam! I really needed this. I have back issues and always look for beginner-friendly back workouts to do at home after work. And this really helped! Much love💙

[@evaspringeth4882]

I highly appreciate how these exercises feel effect and challenging, while still being pretty easy to follow along 🎉

[@ceciliagraceb]

This is great for my scoliosis pain! Thank you!

[@vedachillal1202]

If i compare to other workouts ... i am definitely sure that this will be a workout which one can completely do... thanks pam❤for this... love uuu

[@bunnypp6]

After you’re workouts I’m always so happy

[@hazarraad3961]

I found my fav back workout!! Tried it today for the 1st time and it was AMAZING I could feel every back muscle! And while I love training my upper body, I gotta admit it's hard to find good upper body workouts without equipment but this one is the BEST ONE! Pairing it with the 15 min complete upper body makes the best upper body day! Thank u Pam❤

[@sophlrk]

any results?

[@blackbirdbeatle654]

Brilliant, thanks so much! It's a perfect at home workout without weights and great for beginners and safe for injuries. Thanks again!

[@lissyblue970]

Thank you for this workout! I love exercises without extra weights. One day, I will buy some dumbbells, I guess it could be more effective. Until then I train with this workout. ☺

[@tenzinphenthok2007]

your workout inventions are always effective and unique.

[@agnieszkakapusta3085]

Świetna sekwencja, po długiej przerwie idealna, dziękuję ❤️💪

[@ellamobach7300]

It was amazing! I feel stronger in my upper body! And i hope my poster Will improved in time❤

[@ЮліяЗагорська-ы6ф]

Exclusively well composed workout! I didn't get bored at all❤

[@indharshff41]

👏

[@sarahmnzt]

Was eine Motivation am frühen Morgen! Man spürt es einfach so krass im Rücken & dann diese Musik dazu 😮‍💨 perfekt! 🥰🫶🏻

[@LiinaJätsa]

❤❤❤Thank you dear Pamela you are so nice and your training is like a balm for my soul I wish you a beautiful new year 2024

[@larakuhn4590]

Sehr schönes Workout, genau das richtige für meinen Rücken! ☺️🩵

[@priyankaanjar3759]

I love upper body workout but after this video it seems even more fun ❤

[@yarabaar9258]

Thnx for everything. I hope you realize you are helping a lot of us❤ I lost 8.4 kg last year with good nutrition and enough movement. I do a lot of your workouts . So thanks for all your video's. Your awsome❤

[@elfsong713]

Thanks! I can always use a workout to strengthen my back. This goes great with an abs routine!

[@mariaassenova5936]

The best back workout with the best music ever 😍😍💙 Love the new moves 🔥

[@JohatsuSha]

Who else is doing the Pamela workouts but not eating healthy?!

[@miagavrila122]

And still losing weight you mean? 🤭

[@rawanabduallah]

@@miagavrila122you're?? HOW

[@Gymnastrock-ll1do]

Me

[@kristinapikuza]

Wowowow it felt like a good stretch for my back rather than a workout! Adding this to my morning routine ❤

[@salien8101]

Great exercises and intensity, great song choices and amazing quality Thank you!! 🫶🏻

[@mrsloverman_]

Diese Workout brauche ich soooo(!) sehr 🥲 Durch meine Arbeit als Prophylaxeassistentin habe ich immer eine monotone Haltung und immer Rückenschmerzen 😖 Aber durch deine Workouts, sind diese (auch ohne schwere Gewichte im GYM zu heben) mindestens um die Hälfte reduziert 🥳

[@khyatikaushal0212]

I could feel it in my back muscles so much. I liked this Pam good job👍🏻 thanks for this❤

[@kanareczka3612]

And I’m back. Still in love with your format❤

[@lilydomanski2730]

This is the best back work I have ever had! ❤

[@tlili3990]

Both the music and the timer help a lot, excellent video!

[@faxriddinova345]

It is so hard for me but I am trying to do it even I feel some tired on me Thank you to prepare exercises for us ❤Pamela Rief❤ I love you❤

[@avalynang]

This is the real back workout, love it!!

[@siw_rasmussen]

I'm an athlete, and this really humbled me .. xD

[@deathrowbooks2260]

Your 10 min. back workouts are killer in a good way❤❤

[@faridayadi3895]

Excellent session for the back workout. Thanx @

[@yellah4704]

Thank you so much for this ! This is one of my favorite ones ! 💪🏻 Can you please do more back workouts with only the bodyweight. It is sooo good 🌈 thank you !

[@anameyer11]

Loved it! Next workout has to be an killer HIIT! I miss them :(

[@tahnic3091]

This is still one of my favorite back workouts! More please!!! 😅 Thank you, chica - keep it up! 😊🎉

[@chickenthotpie765]

Searched “Pamela Reif back workout” do find one of my faves and was so pleasantly surprised to see a new one! Thank you for this ❤ it was very enjoyable!!

[@sandrarehle1221]

Mein aller aller allerliebsten Rückenvideo von dir 🤩😍🥰 hilft gegen Rückenschmerzen akut und vorbeugend. Dankeschön!

[@jeneevvaaaaaa]

Wow, I was surprised how good workout it is! Thank you🥰

[@candicetsao5152]

morning wakeup fav❤

[@babyjane-o2o]

Wow! Your video popped up after I finished another workout by another trainer. I thought, “oh no, I’m done…” but then I heard the music and thought “damn! Drum and bass!!” So I did it! So many new, original movements and combinations! I’m a fan already!! ❤

[@JennyYenFITNESS]

Wooow, first time I ever tried an back workout and it was sooo cool. Thank you, Pamela

[@anastasiiapervushyna1032]

Wow, so much effective exercises! 😻💯🔥 It's super cool workout! 🙌💪💪 Pamela, a lot of thanks and love to you! 🙏💖✨

[@u5114043]

thank you so much for such a great exercise

[@nevenabanov22]

Great workout as always, and perfect music choice with the perfect upbeat 🔥

[@berenice874]

loved the second camera view 🤩

[@starrynight.97]

This felt sooo good for my back.

[@NourKoui-m1u]

Day 1❤

[@ragnartheshiz3153]

My massage therapist says I have a back like a pinball machine. It’s all over the place. My goal is to surprise her. Posture workouts, ab workouts, back workouts. Let’s get to it.

[@andreeaoniga6157]

I will definitely do it almost every day because it is wonderful and creative🥹💖, I love all the movements. Thanks again Pamela for an efficient video that we can do at home ❤

[@abigailcollazo6362]

Amo tus videos y me han servido mucho hla soy de México 🎉🎉

[@jassi_gl]

Wow wow wow 🤩. Das neue Workout ist mal wieder richtig gut geworden. Viele coole neue Übungen und eine tolle Musikauswahl 😊. Ich fühle mich super nach dem Workout. Danke Pamela 🥰.

[@rosa_lia649]

Love the workout and the music! Now I feel badass 🙌🏽