10 MIN UPPER BODY WORKOUT - Back, Arms & Chest / No Equipment I Pamela Reif

SURPRISE ♥︎ due to the current situation, I decided to NOT wait another 2 weeks until I upload the next workout. And being at home .. I felt like we are in desperate need of an UPPER BODY WORKOUT haha. Because my abs are crying & I don't want to do another jump squat either. / Werbung
Upper Body Workouts for arms, back & chest are rare to find & that has a good reason. It's super hard to train them effectively without any additional equipment. I think (fingers crossed) I did a pretty good job with the exercise combination, so we can all get a good burn without doing 10000 push ups in a row.
And I actually love the flappy birds exercises so much haha! They really brighten up my mood because I feel like a bird trying to fly. Have fun ♥︎
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The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. If you need a break - TAKE IT! Don't worry too much about that. You will improve over time :) that's the best feeling!
I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 20min Full Body Workout, 10min Ab Workout, 20min Booty Workout or the Song Workouts.
▸ you can find WORKOUT PLANS with those videos on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
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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/GetActive
1. Cymo, Ann-Christine - Higher 0:00 - 2:48
2. Jaymes Young, Sam Feldt Remix - Happiest Year 2:49 - 6:00
3. Nicolas Haelg, Jaime Lee Harrison - Scars At Night 6:01 - 8:27
4. Jaden Bojsen, Willemijn May - Taking Shape 8:28 - 10:36
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➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
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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.

[@dopechickensforlife7558]

For anyone who can't do it: Remember, Pamela Reif is very strong and dedicates her channel to workouts, therefore she works out a lot and she's worked out for a long time. Just because you can't do it doesn't mean you're weak. Push yourself, but not too much. If you want take a 10 second break in between every exercise. If you can't do the exercise modify it! You're amazing! Lets get this glow up together!

[@minervajackson1609]

Yup....that’s true...for beginners a 10 sec break is required...and helps...and slowly we can reach to doing all exercises without break

[@dynamicdaniel]

thanks

[@coco3809]

i love you

[@katieee6898]

DopeChickens ForLife that’s so kind I need that thank you so much!

[@sainikaborah680]

So pure words you said especially when it's so hard to stop ourselves for not comparing to anyone 😌

[@purpleicemix1909]

Me switching position one second before Pam Me : *Fitness is my passion*

[@sevgi6026]

Same 😂

[@jyotisingh0723]

🤣🤣🤣

[@juliafilip577]

True af

[@danutharan9188]

😂😂

[@tiny1239]

HAHAHHAHA I FEEL YOU 🤣🤣🤣🤣🤣🤣🤣

[@ninahowells7068]

Not normally one for commenting on yt videos, but this WORKS Y’ALL. I’ve been doing this 3 x a week (ish!) for the last 6 weeks and my arms look so much more toned. I have biceps now lol! For anyone scrolling through the comments looking for motivation rn, honestly stick with it, modify the harder exercises (still can’t do a normal push-up so I do knee ones) and just keep at it. So excited to get better and progress. Thank you Pam 😘

[@alenabingbong9357]

if u had arm pit fat, has it gone away??

[@AngelitaAn]

Thank you! I was wondering does this really work and wanted to put a question in the comments. 😁

[@leti3450]

@@alenabingbong9357 you can't spot reduce fat

[@bellacinquanti6292]

@@alenabingbong9357 you can’t just target fat on your arms/armpits. Although these workouts help build muscle you have to enter a calorie deficit/ up your cardio to see OVERALL fat loss.

[@aboutaisha1235]

💪🏾💪🏾💪🏾

[@poltegeist1226]

Pam sweetheart, I love how you have such high expectations of me

[@Forevagabby]

Right😂

[@Lee-qy8zs]

XD

[@inejklaus3047]

Hahaha love that

[@SarahSmith-nr2wj]

😂😂😂😂100%

[@juliamoriarty1918]

she’s beauty, she’s strong, she makes 30 seconds feel hella long

[@arman4440]

Me_irl

[@corenotefit4851]

No kidding right?!

[@juntaoanaan5123]

You are sooooo pretty!! And thanks a lot for these videos ❤️！！

[@benlaski1]

xD

[@naseemhaveliwala7758]

Amen lmao

[@peace5576]

i laughed a little bit when i saw the name of the 'flappy bird' exercise, but then when i started doing it... it wasn't so fun anymore

[@opinionation571]

i just did that in the bottle workout and someone there called it dying bird. it’s fitting....

[@theprettyrose6810]

I felt that 😂💮

[@ur_local_equestrian_flickr2536]

flappy bird sounds like such a cute name. But it can make you hurt for ages

[@malavikasj1820]

mm thats torture

[@iwanna.banana3862]

i agree

[@nancyqiao5816]

YOO I FINALLY DID THIS WHOLE WORKOUT WITHOUT STOPPING IM LITERALLY SO HAPPY AND PROUD OF MYSELF I JUST WANNA SHARE THIS!! yall got this and this workout actually helps you to shape your arm muscle :D

[@Enychey]

I’m proud of you :3

[@nonono1712]

Soo proud of u

[@Mixcky_Shadow]

Does anyone do the full body workouts or cardio? If so what ones are good for someone who hasn't done a full body workout video before and does cardio only a few times a week?

[@ashwinagauba6182]

does this help with your overall strength

[@SarahSmith-nr2wj]

👏👏👏👏💗💗💗👌🔥

[@trinetradey151]

I'm just upset that I didn't discover Pam's channel at the beginning of Covid I'd have glowed up by now if I did.

[@orlamurray6198]

its ok you will glow up now instead :)

[@leahdelaney8535]

Same I'm only starting her plan now 😭🖐🏻

[@mandarinedge2736]

You will glow up in 3 months if you start now! you got this

[@aliyamaryiwska]

@@mandarinedge2736 we shouldn't be glowing up in AMOUNT OF TIME. it's a process, not a competition. ;)

[@ishanidas9605]

Exactly!!!! Same here.

[@Blackdecay]

Pam at the end: Well done! Me, who poorly executed every excersice: No, I don't think so

[@dismalskies7953]

At least we got through it.. Kinda

[@marcoandaloro7339]

It’s okey, be proud of you ! You’ll progress with time

[@erin8133]

Hey, you still did it! That's what's important :) Good job!

[@bentelouwrier5750]

Dude you atleast tried thats soo well done

[@graceless6103]

RIGHT?! LMAO

[@katarinazdravkovic875]

If you`re doing this during coronavirus at home, to glow up, you should know something: I BELIEVE IN YOU, YOU CAN DO THIS, YOU ARE BEAUTIFUL! Love from me :)

[@user-yc4co2tf2z]

Aww thx u too!😊 💕

[@Denzle9402]

Thx i need that

[@avamcz8154]

Same to you ✨✨

[@moohnnn]

i love you ;_;

[@saharasealy3959]

Aww thx 😊 u too

[@haileyvalencia3818]

I swear workout videos always have the funniest comments😂💀

[@cherrycane]

So much positivity in this comment section! Happy to see it! All the warm hearted people are getting fit:)

[@kanefelis]

cherry

[@42069wastaken]

Instead of eating all the snacks im gonna become a snack

[@yvaennetugade673]

you go girl❤️

[@livartsyme2830]

yess me too girl !

[@lordzeffothepowerful3068]

Nuh uh girl you gonna become a whole meal

[@Annicortes]

Looove ittt

[@anitabordeneuve7450]

OH YEAHHH GURL THATS WHAT I WANT TO SEE ! U GOT IT

[@user-ci3pe]

Her form is CLEAN. When I tried doing that first exercise, I was doing the worm just to get back up

[@evilduck5242]

Lol, same

[@danihitchcock5488]

Me too sadly

[@AnnaB-dt5jz]

Ever since I read this comment I can’t do the first exercise without laughing.. worm 🤣🤣🤣 cause I do the worm too

[@someonesomewhere7150]

You have to be careful! The worm ist bad for your back. Maybe you should some excersises for your back first so that you don't harm yourself ^^

[@Undownn]

LEMME SEE YOU SQUIRM DURRRRRR (it’s a song)

[@gonewiththewynns]

Always effective and equally intense. Thank you.

[@h3lla_hex3d11]

It is currently the summer before I go to high school, and my past few years of school have been really hard. I have been bullied and treated differently by many individuals in the newest school I began to attend. I also fell in love with someone who wanted to break my heart. So I am proud to say that I have been following these workout videos for an hour a day, going for runs, drinking more water and focusing on training for Volleyball and writing my novel. I am trying to take a step out of the dark after staying in it for so long. And thank you so much for helping me do that, Pam. ♥

[@fatemehyounesi9173]

Im so sorry you had to go through that.

[@amirahrahman1987]

i didnt know being a bird could be sooo hard!

[@jotraice6693]

And that bird needs to flap slower surely

[@slekdidwbfi8692]

Amirah Rahman 😂😂😂😂😂 I felt the pain when she was doing the flappy bird😁💜

[@kimangel9562]

HAHAHAHAHHAHAHAHAHAH

[@deboramtolela9986]

You even broke the computer 😂😂

[@DD-et8ns]

Some times i like to cover my self with dog hair and pretend to be bird to scare little kids away

[@taylorwhite5067]

I ran 1.5 miles today, did high intensity volleyball workout, upper body and a fast pace walk all while eating well I'm proud of my self today lol

[@tiddies2870]

you dropped this 👑

[@April-gp3bu]

Yayyy !!! 👑💗

[@lovelifemore8224]

That's amazing I'm so happy for you. Have a blessed day

[@amiraaaaaaaa0]

I'm so proud of you 💜

[@deepalihebbare8660]

Eating?

[@kimberlyyaon3013]

After you finish all the workouts. take time to tell yourself "you made it, I am proud of you." Honestly, this works even though I feel like all my forms were wrong, but it's okay! A tiny percentage of progress every day is better than doing nothing at all. So I am proud of you! For trying and for pushing yourself!

[@rupinjeremiah9589]

Hi! I am a man and just saw this lesson because my grandma does this lesson! I didn't think much of this so she challenged me to an armwrestle. I could not even move her arm even using both my arms together! I feel really weak and unconfident. 😟

[@Pamela-rc1kt]

Did this for a month twice a week and yall my arms are toned and I can finally flex them some more, overall 9/10

[@Milliannamarie]

Did you see a difference in your back??

[@jasonbraun3149]

Is anyone else like “oh, good. The arm circles” and a minute later saying “This hurts like hell”.

[@olisehammer6846]

Jason Braun me!

[@chiroptophilia]

Try putting your palms face up during arm circles. Burns even more for me hehe :D

[@larissapersons1258]

Exactly

[@jilliancordes3754]

Yess

[@bettykabrdova1276]

I started crying because of how much I wanted to put the hands down

[@iTiM50]

The 1k dislikes were from accidents involving very shaky arms

[@gabbyw7385]

You should add bone cracking too😂

[@keyapatel4378]

I was doing one of the push ups and my arm couldn’t hold my weight anymore that I crashed to the floor 😑 and it hurt so bad

[@solar0wind]

I think some girls feel a pressure to look like Pamela when doing this. I once read a comment like this below another video of her. I'm not sure why people want to be a clone of Pamela, but hey. I think they want someone looking less fit looking to do the workouts. So maybe that's where the dislikes are coming from. E.g. blogilates used to be a bit chubby, despite working out a lot, from eating food she doesn't tolerate well (but back then she didn't know), and since she knows what her body likes, she lost weight and many former fans didn't like it because they couldn't relate to her anymore. She got lots of hate.

[@unwichtigprivat5355]

@@solar0wind mhm yeah that´s probably true, honestly sometimes I did/ do feel the same because in these moments of complete exhaustion she is the only example with you at that time an seeing her doing everything perfectly while you are suffering in exhaustion can be quite frustrating due to thoughts like "why can she do everything perfectly all the time but I can never, is there something wrong with me? Maybe I am just too weak etc". Which is absolutely stupid if you look at her career and how long she has been working out of course, yet it get´s you sometimes. (I still have never disliked a video of her because of that but maybe some girl out there are even more desperate)

[@solar0wind]

@@unwichtigprivat5355 Yes, that might be. The comment I read was something like "Great. Now I hate my body even more and I'll have to starve myself more to look like her". Which is obviously wrong because people need to eat to look fit and be able to do workouts. So it's great to hear that you have the introspection to know that some of your thoughts are baseless and that you're doing in fact great!

[@annaonice2081]

Just wanna say, I started her workouts 5 months ago struggling to get through a quarter of an exercise and weighing like 60kg, but now I'm on 47kg with abs and toned arm and legs, which is healthy since I'm a teenager that's lower than average height and this is my third workout without breaks. My first 2-3 weeks I've been having a bit of an increase in weight which made me wanna give up, all I have to say is keep up the process 💪 you'll see change as long as you keep doing it.

[@veronicasbaffo2794]

beautiful progress! please don't think that gaining weight means you are losing. you are super strong! 🥰

[@giochiavassa5721]

I just learned that encouraging someone can be so much more beneficial that pointing out flaws and stuff like that. For years my parents nagged me to get in better shape, but it seemed useless. They insisted on account of me being too fat, majorly. And it is true, I'm slightly overweight. But until now, I had no interest in making a change...now I do. Why? Because I love myself. I'm gonna love myself now, and I'm gonna love myself after having trained hard, and I'm gonna stop with self deprecating thoughts and feelings. To anyone reading this, you're doing amazing. Even if it's the first day, even if it seems impossible. We'll get through it, just see.

[@jhea12345678]

I been following pamela for years now and I've started doing her workout consistently in this quarantine! I am on my third month now, i noticed definition in my stomach that I have never seen in my life..like hello abs 🤣 and even my butt is toning up..my my whole body is getting strong..and today is the first time i did her workout without any breaks in between and modification.. i just wanna say, to you reading this! You got this!! You ca do this!! Keep it up and you'll do wonders :) also thank you pam for being my fit and healthy inspiration and thank you for helping us all!

[@moafoodie2102]

You’re so good!!! Keep going!!! I really feel grateful that there is Pamela with us during quarantine. My abs showed more and my butt was toned because of her workout😭❤️

[@nikoleta9949]

Do you do the beginner workout plan ? I’m wondering if i can have results with the beginner plan. I started this week. Congratulations on you 👏🏼 !!!

[@misoumia4068]

@@nikoleta9949 yes i did feel it w the beginner workout plan myself you know 1st week i felt like a duck walking in the streets but yeah i did 3 weeks a 1 month break and here am Iiiii i am back with 30 mins workout dis time ~ u can do it 💗

[@emiliorosario6804]

are you doing her weekly workout plans? they're so challenging!

[@astridrachmawati831]

Sounds good, i did it in 2nd week workout plans. Hopefully i can be stronger and keep going now

[@LaraWivie]

Thanks for not calling the "push up on knees" a women's push up

[@pauline1389]

I know it pisses me off when people say this !!!!

[@ieat4nts]

Exactly. It's just another STUPID thing conditioning men to believe they're stronger than women and discouraging women to get stronger.

[@karlo5528]

@@pauline1389 men are stronger

[@pauline1389]

@@karlo5528 oh my bad ! What does it have to do with the name ‘women’s push up’ ?

[@generalgrievous983]

@@pauline1389 I mean he is right. Men are built stronger but I do believe women can still match up with a mans strength. Also there is no reason to be that rude when someone had brought it up in the comments. They probably just replied to the wrong person.

[@katarinakojic7539]

First I read comments, die of laughing cause you're so funny guys and then I literally die, thank you

[@lucashommes5997]

He‘s singing about the happiest year of his life while I‘m having the worst 10 minutes of mine

[@cameronconway5116]

-----------Break Down----------- Lay Down Push-Ups - 30s Shoulder Push Ups- 30s Shoulder Circles (Backwards) - 30s Shoulder Circles (Forwards) - 30s Flappy Bird - 30s Push Up on Knees - 30s Superman - 30s Superman (Reach Outs) - 30s Superman (Rotations) - 30s Dolphin Holds - 30s Back Squeezes- 30s Triceps Push Backs - 30s Triceps Push Together - 30s Side Push Ups (Right) -30s Side Push Ups (Left) -30s Push Up on Knees - 30s Plank Arm Rotation (Right) - 30s Plank Arm Rotation (Left) - 30s Plank w/ Arm Reach Outs- 30s Dolphin Holds - 30s -----------DONE----------

[@ariellearevalo1710]

is it to reduce the arm fats?

[@Jessi-hm7nt]

Wow that’s so much for just 10 minutes 😅💀

[@Jessi-hm7nt]

Arielle Arevalo it’s to build strength 😊

[@taylorj9729]

Thanks was looking for this comment 😍

[@Evaritto]

@@ariellearevalo1710 I would not say reduce but to tone your upper body. Because u cannot spot reduce fat.

[@shayas6947]

For anyone wondering, this ABSOLUTELY works. I’ve been doing this workout everyday for 10 days now, and not only can I now do a push-up, but have seen my arms grow and become much more toned.

[@meiac5378]

Shaya Salehi thank uuu.. i was searching through the comments to find someone’s results

[@shannonw5756]

Good to hear. Assuming it helps get rid of arm fat?? That's a problem area for me.

[@shayas6947]

Shannon Williamson you can’t spot reduce, but it will DEFINITELY tone your arms. My mother has the same problem, and after seeing my results, she started doing it with me. Her arms are so much more toned now (she’s being doing it for two weeks).

[@heidimartinez199]

does it make it bulkier tho?

[@itsjustnoise13]

@@heidimartinez199 nope, you won't get bulkier if you stick to her exercise only since it leans more towards cardio then resistence. If you start lifting something heavier then maybe your arms will bulk up. **im not a professional tho, this is from my personal experience :')

[@aasthathapleag2663]

This is the one workout that actually very effective and not much difficult to do. Love this workout. I really see the difference in my arm I loose arm from 17 inches to 15 inches in 1 week and I'll do it for 6 weeks

[@aasthathapleag2663]

@@tahirahussain1271 it tones down your chest.

[@rimbahru787]

@@aasthathapleag2663 it reduces your breasts?

[@Nickolus777]

Do you do any other exercises or workouts?

[@tithijain5533]

This is literally one of the only arm workouts I genuinely enjoyed

[@Cofebea]

Needed this more than ANYTHING literally

[@Icex7]

Literally more than oxygen?

[@syloette6527]

Aadhya Ramesh same

[@omao4938]

Audrey Del Rosario That’s literally not what she said...

[@bentebeauxe8057]

@brilliant berbatov she's a naturally beauty, looking exactly like her mother so I'm believing her she really is natural and not operated. And why should I get defensive if someone say she's a beauty? I mean I have eyes myself and most girls doing her workouts because they want to look like her... BTW I really want to have her nose so sad it's not done by any doctor lmao

[@bentebeauxe8057]

@brilliant berbatov I'm sure I'll never get anything done - not worth the risk and the money for me I'm not this good looking and outstanding like Pam but I'm pretty so that's fine to me

[@ally-mi5ji]

Tip on surviving any workout: *DO NOT LOOK AT THE SCREEN WHILE DOING THE EXERCISE AND DONT LOOK AT THE TIMER THING* Look at something else. This helps me because I'm still focused on doing the exercise but not focusing on how much time is left. Knowing that there is for example 14 seconds left I go like *That is so much more time* and that stresses me out more... Idk if it is like that for everyone though. Edit: :o thanks for da likes Edit: wait 1.3k likes? OMG WHAT???? BRUH why did this trash comment get so much- I've never gotten more than like 500- Edit: 2k- Wha- Oml-

[@nw7943]

if you do it every day you won't be able to build muscles If you want to build muscels there must be at least 48 hours between 2 workouts

[@rudolfsigmund753]

It's best to do Abs every day or at least every second day, but depending on your fitness level you should either work out whole body about every second day or work out more frequently, but splitting your muscles up so the same ones don't get worked out every day. If you want to exercise every day, maybe try splitting your muscles into AT LEAST 2 groups; upper body and lower body. Those should be worked out frequently enough, too, but most importantly more intensively. For example, do 3 sets (or 2, depending on your fitness level) of the 10 min upper body workout today and 3 (or 2) sets of a leg workout tomorrow. That way you are giving every muscle enough time to regenerate while also working them out more intensively. So Noemi Waauff was kinda right, but the key is: There must be at least 48 hours between working out the SAME MUSCLE GROUPS. Edit: This works the same way for men and women.

[@nelan9228]

Hi

[@kpvam786]

I'm gonna be doing this because I stay home the whole day sitting on my bed

[@nissa9446]

Ayerim Mercado I think it’s very reasonable if you do a full body workout before a focused one or after it will help you burn more calories and fat since you need at least 20 minutes cardio or more for you to have more results. I think you should also check her program too since she did a plan when you can focus in different areas everyday its for a week but you can repeat it whenever you want. I’m starting her program today too so I recommend you that if you like it,if not you can always combine a cardio and then focused workout .😊 I hope this helped you.

[@motion_studio7564]

After 1.5 year successfully done whole workout😊proud of my self

[@cakeandcats5860]

i've been doing this for a few months now.. (only this workout, 2-3 times a week) and THE RESULTS ARE AMAZING like my arms are so toned and my muscles are defently bigger, tysm pam

[@gunjansharma2314]

Does it help in reducing the arm fat

[@cakeandcats5860]

@@gunjansharma2314 you can't spot reducing fat, if you lose fat, you lose it everywhere... this workout is for the muscles so it makes your arms look toned and defined :)

[@gunjansharma2314]

@@cakeandcats5860 thank you for replying

[@majaz.8720]

guys i copied a bunch of your comments and made a file from it to motivate me when im sad or feel weak. You're all amazing and thank you for so much care (more than my family) and support. Thank you so so much. You made me to do next workouts. Love you guys

[@e.buhler358]

Maja Z. Go girl :)

[@maryanneochala]

You go girl 💙

[@user-rp7wt4hj3k]

Awww don't worry we will always be there for you!!! Just keep going, you got this!!! 💕😁

[@slimshadypleasestandup]

all the best

[@kpbb5423]

You can do this!

[@marie0163]

Am I the only one who literally crashed on his face trying to do the shoulder pushups?

[@rehesaki6727]

Literally I couldn’t even push myself up :(

[@Duma39]

I did that at first! lol. If you keep after it, it gets easier!

[@khemsunuwar5519]

I hope you all are okay lol

[@bharathi151991]

I can't do push up how much ever I try

[@kristenznicolas6323]

me too hahahaha

[@Hello_Kitty_Lover_2010]

Who else never wanted to work out and now u find working out 🏋️‍♀️ so FUN 🤩 I have been trying to find the best exercises ty Pam this was the best my body feels strong and I’m gaining muscles 💪

[@rupinjeremiah9589]

Hi Valeria! I am a man and just saw this lesson because my grandma does this lesson! I didn't think much of this so she challenged me to an armwrestle. I could not even move her arm even using both my arms together! I feel really weak and unconfident. 😟

[@jeremiekalombo2799]

i like these type of workouts that make you experience 1 hour in 10 minutes. Great stuff Pamela!!

[@so_obsessed_]

me, before workout: ughhhh i need more time, it passes too quickly and i just want some free time! me, during workout: hElp MoVe FaStEr TiMe

[@yaniya6666]

1) Lay down push up 2) Shoulder push up 3) Shoulder circles (backwards) 4) Shoulder circles (forwards) 5) Flappy Bird 6) Push up on knees 7) Superman 8) Superman reach out 9) Superman rotation 10) Dolphin hold 11) Back squeezes 12) Triceps push backs 13) Triceps push together 14) Side push up (right) 15) Side push up (left) 16) Push up on knees 17) Plank arm rotation (right) 18) Plank arm rotation (left) 19) Plank with arm reach out 20) Dolphin hold

[@ricardobarquerodegracia1886]

Back squeezes

[@lilshaunin6637]

I was looking for this THANK YOU

[@pandacutie4557]

Thankyou!!

[@Yourlocalintern]

Hidden gem! For mental preparation of the pain to come.

[@katjagerken6069]

Firs dolphin hold: easy peasy lemon squeezy, this isn't hard at all Second dolphin hold: what the hell, how could this be easy. Pleeeease let the time be over, I'm dying.

[@arturomizraim-tutorialesar8995]

Katja Gerken at least, that as the end

[@nicolehamadeh7616]

Katja Gerken how many sets ?

[@linly.]

Absolutely agree!

[@ecedlnsskn]

@@nicolehamadeh7616 sets ? that one round is good enough :D

[@delectablemimi]

For the dolphin u have to lean forward while holding it or u wont feel the burn

[@joanatodorova7091]

This is going to be my daily reminder, so yeah.

[@sofayyybbiz]

i’ve been doing this for 3 days straight and i’m seeing a difference 💞 i’m gonna keep going and hopefully i’ll see a good change by the end of the year!! 🙌🙌 motivated asf

[@gargiraut3324]

MORE UPPER BODY WORKOUTS PLEASE! I want to able to do 10 pull ups in one go in a month! Right now can't even do a single oops.

[@vivekkumarsahu5371]

Muskil h , I can do 10 push-up in a single go but I barely cross 4-5 pull ups in a go

[@kaitlin2539]

Try bringing yourself all the way up in a pull up (just like jump up there so you're up there to start) and then lower down as slowly as possible. The lowering will work the pull up muscles.

[@shannonarthur4423]

literally what I was thinking!!!

[@gargiraut3324]

@Faylum1 FYI I'm a national level cricketer, it's just that pulls ups is something I struggle with. So easy to write stupid stuff behind your keyboard.

[@gargiraut3324]

@@vivekkumarsahu5371 same. I can do even more push ups. But I poop all over pull ups.

[@bohuiliu3053]

LAY DOWN PUSH UP: Pamela: does it beautifully and in control Me: slaps my entire belly on the floor like a fat fish that just jumps out of water

[@ich.mag.futtern2866]

HAHAHAHAH

[@zoesarsh7118]

Yeah same... Than had to take a break after 2 slaps because I cannot stop laughing

[@farhanabai1544]

🤣🤣🤣

[@sophiacampos4820]

HAHAHABABAHHA

[@48Amberly]

😭😭😭😂🤣😂🤣😂

[@courtneyyounger8671]

Thank you so much for making these videos! I love them, hate when people talk during the whole thing and it takes them 5 minutes to get to the exercises. I am 3 month postpartum and have 3 year old twins, can’t wait to get toned and be happy about my body again!!!

[@kylebroflovski102]

I’m so proud of myself 😭

[@annabellelifshitz2527]

When I saw this workout I screamed YAS! I've been doing your workouts for more than 2 years and if gotten SO SO SO SO much stronger . I HIGHTLY suggest All of PAMELA's work out to you the person scrolling down in the comments. I LOVE YOU SO MUCH!hope you can SEE this ,thank you

[@dylanm3181]

Would I be able to get stronger with these? I love her format. But it seems that the majority of her subscribers are women. I'd love to tone up. But I would also love to be able to lift heavy stuff up lol

[@carinagomes773]

Dylan M I’m not sure, but she does have a “male friendly” playlist :)

[@bldleaderu7268]

Lay down push up Shoulder push up Shoulder circles (backwards) Shoulder circles (forwards) Flappy bird Push up (knees) Superman Superman reach out Superman rotation Dolphin hold Back squeezes Triceps push backs Triceps push together Side push up (right) Side push up (left) Push up on knees Plank arm rotation (right) Plank arm rotation (left) Plank w/arm reach out Dolphin hold

[@Lara-kp5kw]

After 1 week, i did whole 10 minutes without the break and also could do every exercise! I proud of myself and of y'all! You can do it! And if u feel like it is not "possible", remember, everything need time!

[@jenniferfeliu4709]

This is a truly great workout for the arms. I personally do not want to build too much muscle and this workout will keep my arms toned without me bulking up too much. Thank you for posting this workout!

[@keroDurr]

When she started doing the flappy bird I couldn't help laughing cuz she looks SO CUTE! lil flappy pamela birdy

[@cyrus2430]

bro i can’t even see her when i’m doing the workouts i’m just dying😼

[@hodanmohamed9927]

@@cyrus2430 me too😭😭

[@imvairy.2989]

i thought flappy bird would be easy bc of the cute name, but it felt so painful it took all the cuteness away instantly. i've never been so hurt (LITERALLY IT BURNED) by an exercise 😭😭

[@saymon4751]

I wasnt able to laugh cus I was dying already

[@marie_agg]

My dog is lying in the floor and looking at me like: what the hell are you doing

[@misoumia4068]

Cute uwu

[@birendrapratap6635]

🤣🤣🤣

[@whatever.5943]

My puppy is always trying to lick my face. Sounds cute, but it's making me collapse all the time - _-

[@marie_agg]

@@whatever.5943 ou haha but it doesn't mean to upset you😂🥺❤️

[@javierramirez5542]

My dog was on my Mat and I told him to move but he just came back

[@desireederiposunjensen3658]

* Tries shoulder push ups* * Smacks head to the ground*

[@nikharsrivastava4421]

😂😂

[@krishnakp44a11]

Just wanna say THIS WORKOUT IS AMAZING🔥within 5 days I can see the result...

[@nora-sj7lh]

Wow I literally can't even really do knee push-ups I hope I will get stronger with time :) Who's here for her quarantine workout plan?

[@emmasibley3796]

You definitely will improve!! When I started doing this kinda thing I could barely hold a plank for like 10 seconds let alone do push ups but now I can do full body ones! (Granted not very many in one go yet but we’ll get there) :)

[@-raul-8916]

The missions ,what you have to do to become a great and strong body: 1. Do one of her workouts videos every day. 2. When you do the exercises, don’t cheat, you have to do a big effort. 3. Eat normal and I promise you that just in 1 month you will see results. 4. NEVER GIVE UP! 🔥💪🏼🔥

[@whatever-sl5zs]

@J H it's okay if you do different group muscles every day

[@JadeDobson01]

@@whatever-sl5zs you still have to use all your muscles to move into different positions and if you pull and muscle doing that fast the it will be detrimental. My GCSE PE teacher always said to us make sure you take a couple rest day or you will get an injury

[@TheKlali100]

@@JadeDobson01 I agree! I do one of her sets every second day and the day between i go jogging at a comfortable pace, but at least 3km. So that i get stamina for my muscles too!

[@jacqije8622]

Is it really fine to eat "normal"? I feel like my muscles will never be really seen without eating super healthy und protein high..

[@-raul-8916]

Jacqi Je yes you can eat normal if you are not fat. I wrote the comment up there for people who are stressed about what they have to eat if they are not fat and they only need to build muscles...

[@oliver162]

she ended it with a smile,,,, im literally dead on the floor

[@elliet.5284]

Never thought being a bird could be so hard

[@monakut853]

me: doing the flappy bird move music: you take me higher higher higherrr

[@erinsun846]

at least its not u make my heart beat beat super fast

[@lovelylovelyabunchlovely5053]

@@erinsun846 so funny😂😂😂

[@louisa938]

That cute smile at 1:27! 😋😊

[@prawnchips9461]

"yeah, starting to can't feel your your arm now, huh?"

[@iloveytyay480]

@brilliant berbatov bare peng lolllll😭

[@asandasompali5945]

Ooh my God I tried it my arms🥵Thank you will do this for 2 months, will come and update❤. I love you already.

[@khadinechamorro2018]

*Pamela, can you include like a stretch or warm up to do before the workouts? Because I literally just start the exercise without warming up.*

[@lucetajib766]

Khadine Chamorro Nice idea, ...but your fault😂

[@khadinechamorro2018]

@@lucetajib766 I mean, like, I do a warm-up but it isn't that long. So I need like a full body warm up.

[@khadinechamorro2018]

@@manat6184 Yes, I have tried to do those. Thank you!

[@prawnchips9461]

@Dallin Astorga what is booty kick run? i might have difderent understanding based on the name alone.

[@jaredunf]

I'm thinking he's meaning run and kick your butt

[@ngndnd]

guys i actually recommend trying this. Ive only done this for two weeks every other day but i can already see results. Even my friend noticed my arms have more muscle. edit: ive been doing her workouts for more than a month now and i can finally do 10 push ups. It doesnt seem like a lot but i couldnt even do 1 and i couldnt even reach 10 doing the “girl push ups” edit: i know its called knee push ups damn

[@bharathi151991]

Hopefully works for me

[@bharathi151991]

I started today

[@yana7935]

did your arms get slimmer? because i dont want mine to look bulkier because of the muscles

[@ngndnd]

yana du Well i lost some fat on my arms but it was because i changed my diet when quarantine started. I think this workout is just to help you get stronger. But you should definitely do this, it can help tone up your arms.

[@crow2533]

I’m skinny fat and have very little muscle. Thanks for the inspiration, my guy. I’ll try it out, even if my arms burn, haha.

[@gracesorial2364]

updating daily!!! Day 1) struggled to make it through the whole video, but pushed through

[@ninabrunkmann1721]

Anyone else really loves the music of this video? It just motivates me ahhhh🥰💪🏼

[@anushaparihar7890]

I love how her hair is perfect till the end and here i look like that girl from The Ring.

[@itsemmos]

Me: okay let's do this Also me; oh shit she's doing push ups... nevermind then

[@arorasaakshi]

me asf 😂😭

[@lacapital9909]

😂

[@djvskakdgsjxgdoe]

I was just doing on-knees push ups for almost the whole thing :'(

[@jelenajanketic4288]

Literally me a minute ago 😂😭

[@selenee113]

emily me

[@anjali9147]

I am following her workout from past so many months. And I really observe great change in my body. My arms have become stronger than before. If we consistently do it we can surely make it guys 💪

[@faefiercevulpine6990]

Been up and down with my motivation so bad in the last few years. At 227 I’m the heaviest and weakest I’ve ever been and seeing the comments makes me feel like it’s possible… that slow and steady really is the way to go. I’m so determined to get where i want to be, to have my body back the RIGHT way. Can’t stop crying. Thank you Pamela and ty to everyone sharing their successes ♥️

[@theodavis4565]

I feel that, my heaviest was 210lbs and I managed to get down to 191lbs by cutting out all the soda I was drinking and going on 4 mile walks with my dog almost every night. Now I'm trying to dedicate more effort to losing more weight since 2022 started, one month in and I'm down to 184lbs. I'm cheering for you, let's get stronger this year💪👏🙌😊

[@melisamerve5238]

i need an update on this lol

[@lipsarutamvara5145]

Hope you are progressing on your health journey. Lots of love and well wishes for you. ❤❤❤

[@milomissheidi]

Never in my life have I ever been so thankful for a KZbin ad

[@owensu2623]

Tips: 1. If you encounter an unfamiliar movement, look at the mirror to get a better understanding of the form 2. Switch from knee to regular or regular to knee during push ups if it is too easy/hard 3. Listen to more motivational songs if needed because these songs are all pretty relaxing (which makes sense because she is doing it). 4. DON'T look at timer. Hope this helps! :D

[@strawberry2559]

Thank you. 😊😊😊😊😊😊😊😊😊☺️☺️☺️☺️☺️☺️☺️☺️☺️☺️

[@kianamehrabi6145]

good but l have no miror

[@owensu2623]

@@kianamehrabi6145 Not your mirror buddy, Pamela Reif's mirror. Like look into it to see the complete form since you only see one side of her.

[@owensu2623]

@@kianamehrabi6145 Good luck!

[@amandahicks6025]

I have been doing your workouts for 1 month now. You are the only workout lady that I workout with. Every night for 7 day's a week. I'm recording my progress and before and now pic's every two week's; honestly, the 2 week pic's there was a physical difference in my back and bottom. The fat was visibly reduced, and the dimples on my bottom was reduced. And the 1 month set of pic's (which was today) there is a visible difference in my whole body!❣Thanks Pam!, you are my inspiration!!

[@chanu_ghlan4635]

Im proud of myself that i could do all the first time without taking rest. Thank you Pam

[@mitaco972]

Just another comment you can read before starting with the workout :) PS: Enjoy! (or good luck... whatever fits better)

[@jinengi]

I think "don't die" is more fitting

[@lucetajib766]

I feel guilty now, bc I always read the comments before, because I don‘t wanna start...

[@xenia1871]

you are amazing!

[@laura-rx8zv]

She's done like three of every workout except for arms so we need this 😂

[@lilcutwrist9986]

1. lay down push up 2. shoulder push up 3. shoulder circles (backwards) 4. shoulder circles (forwards) 5. flappy bird 6. push up on knees 7. superman 8. superman reach out 9. superman rotation 10. dolphin hold 11. back squeezes 12. triceps push back 13. triceps push together 14. side push up right 15. side push up left 16. push up on knees 17. plank arm rotation right 18. plank arm rotation left 19. plank w/ arm reach out 20. dolpih hold WELL DONE!!!

[@madelinereece8030]

Anyone here for the 3rd day of the challenge

[@alifadetsiriksipinasti5759]

here 😜

[@AndreaIli]

me :)

[@celyn4031]

meee! but im doing it a few weeks late haha

[@hania2631]

me too lol

[@piapony876]

Same here

[@mingyangjiang5745]

while i am social distancing and cant doing gym..this is exactly what i need!!!

[@sayantikamondal6402]

Who thought someone so cute can literally make you go through hell

[@nacesimmaculate2090]

Guys i see a lil difference in my arms!!! Keep going 😁😁😁

[@jengoesnuts]

Pam, I can’t express how grateful I am to have discovered you❤️❤️❤️ love you , Jenny❤️❤️❤️❤️

[@leerain0871]

As a gymnast who does a workout for different body parts each day (eg. mon-abs tues- legs. Etc.) I found this a great workout

[@GymGurl102]

I’m a gymnast too!

[@carissajoy5928]

Me: “oh this looks easy” Also me 2 minutes in: “HOLY CRAP IT BURNSSSS”

[@nataliemarie13]

I loved this workout! I have been doing it for a week now and I can already see a difference!

[@Milliannamarie]

Do you see a difference in your back?? That’s the one place I’m most concerned 😩

[@nataliemarie13]

@@Milliannamarie More on my upper back then my lower back... so yes?

[@adarshverma1111]

Nice song💜+ nice workout🔥= good mood ✨

[@annawagner1160]

Me: doing side push-ups Ma side fat rolls: ahh shit, here we go again

[@santiagogomezpu]

Never knew a FLAPPY BIRD would feel so hard in my ARMS. Thank you btw.

[@alinashulman9590]

Best workout i've found

[@Akatsuki423]

Best exercise channel in the whole world.

[@mathilda5257]

The comment section is so motivating and spreads positive vibes i love it❤️☀️

[@carelessmanscarefuldaughter]

I’m 13 and i have been doing workouts for about 3 months now almost every day. I can now say i am able to do this whole workout with no breaks and i can do the 10 min abs workout no breaks and my butt has grown 4 inches! Before i couldn’t hold a squat for more than 25 seconds and could barely do 1 push-up. This is proof that you will get there! Find the right workouts for you and keep it up!

[@lilliahnabaker4201]

What was your workout plan?

[@emi....]

OMG i thought i was the only 13 year old

[@carelessmanscarefuldaughter]

Emi Nicki - No hahah❤️🤣

[@carelessmanscarefuldaughter]

Lilliahna Baker - Started with the 20 min gull body workout every day. Then started doing more focused workouts Now i alternate between booty abs and arm workouts 30 min every day of a combination of vids

[@lundynh3383]

im13 tooo tryna get there

[@Anime.artsand.drawing]

You know when at the end Pamela turns to show how strong she is, I did that and when I turned i banged my elbow on the corner of my desk. What a way to end a great workout.

[@malvikasharma2979]

Ok all these quarantine glow ups are making me happy, but the real ones would keep at it even after this pandemic

[@HunnnieKay]

The way she delicately claps at the end like I’m not panting covered in sweat and laying flat on my face is quite nice. 😊

[@persephonegilden304]

me: I'm gonna look amazing by the end of quarantine, healthy, strong, and beautiful! Also me: eating cookies and chick-fil- a all the time and procrastinating my workouts until the next day every day.......

[@rawen9645]

Same sis

[@malumedeiros5965]

each workout: 30 seconds. Me wasting the whole 10 minutes trying to figure out the shoulder push up:

[@reembenomran6044]

nice workout i enjoy also the music

[@finnmanly1528]

even if you had to modify some exercises and take some rests, that’s okay! you are improving yourself and working hard! you should be proud!