10 MIN UPPER BODY + WEIGHTS - Alternative: Big Bottles / for back, chest, arms & shoulders

[@sergiomaterdey]

I don't know if I'm the only guy who does your workouts, but I've been doing them for 2 years now (since lockdown days) and I'd like to thank you for introducing us to working out and helping others to get in shape.

[@FATTERSONFATTYFATFAT]

You're not the only guy.

[@mandeepsh3397]

Are you still doing her workout?

[@sergiomaterdey]

@@mandeepsh3397 Now I'm doing Tiff x Dan '6 week shred workouts (playlist)' program with dumbbells, which I highly recommend if you have 1h a day. But on Thursdays I still do stretching with Pamela Reif 🙌 and when I don't have time in the day I do a Pam video.

[@mandeepsh3397]

@@sergiomaterdey keep gong

[@nb1575]

@@sergiomaterdeyu inspired me to check out the program, may i ask what u do on the ‘active rest days’ ? :)

[@martusalla]

I’ll never stop saying thank you for all these amazing videos. I can’t explain how your workouts change my entire life. They make me feel proud of myself when I finish them, when I accomplish all the challenges and they also boost my mood up in the clouds! Starting the day with you is the best. Love u Pam! xoxo

[@jessieli755]

hope i can be like u

[@baileysansing2573]

Same here!! My confidence is through the roof since I started her workout schedule two years ago. I'm a totally different person. Working out with her is my favorite part of the day 🥰

[@annabe129]

Thank you Pamela Reif, greetings from Poland ❤

[@PamelaRf1]

Ohhh that totally made my day! Thank you so much for your wonderful comments ♥️♥️♥️ I’m proud of you as well!!

[@Victoriaxx08]

I have to say, they’ve changed my life too. I’ve finally found a way to workout that fits me. I hate counting reps and I hate cardio so these videos have been perfect. I’ve been working out since March 2020 and I have arms muscle now!!

[@Mosiox20x]

I am an introvert and I do not feel comfortable in the gym at all, your workout, it helps me a lot and thank you.❤️

[@frida2786]

me too😢

[@zaklinagoncarova6062]

Same

[@mbbsnerd303]

Main bhi...😊

[@MissDiorCherie221]

SAME

[@fuscia13]

Same

[@fernanda__592]

Pam I’ve been working out with you more than a year now and you have completely changed my life and the relationship I had with my body. I don’t have enough words to thank you✨❤️

[@marakip14]

Hello. I'd like to ask you, are doing all her workouts or you choose what fits you the most? Because I'm getting confused and do not know how to proceed. Thank you.

[@solab3075]

@@marakip14 she has workout plans on the pam app u can use these if u'd like😁

[@sarlotasudrychova472]

@@marakip14 I try every new workout and if I like it, I just put it in my "exercise plan". I had some favorite videos I like to play more often than other. Also it depens, what kind of part of body I want to exercise that day, what amount of energy I have. I would just do whatever vodeo makes you happy.

[@陳小明-w3e]

@@sarlotasudrychova472 same🔥

[@sajwellebeing]

That is so wonderful! Spending time taking care of the body by getting moving really is transformation. Thanks for sharing this inspiration.

[@bellawang4005]

I'm 12 years old from China and I have been working with Pam since the start of this year, and I have been feeling stronger day by day.

[@mamajune3864]

As a 65 year old who is overweight, this is really helping me, I’m on day 1 of the 2022 challenge and I wanna thank you Pamela!😘😘😘

[@jondoe9548]

😊

[@rottenrobbie8466]

Keep it up Mama!

[@vedikasheth]

I've done most of your videos and I love pretty much all of them. I've grown so much stronger, look much better, and am just more confident in myself. Thank you so much for all the help that you've been supplying me with from the other side of the world. I can't wait to do this tomorrow morning! Love you always and forever,

[@clarywatherbe7329]

arm circles opener + stretch Row+ shoulder press Standing Arnold press Side shoulder lift Push up + shoulder press High plank Bicep curls, single Bicep curls, double Push up + shoulder press Plank + rows High plank Back rows, narrow Around the world Back rows, wide Full front lift Back rows, under Triceps push Plank + triceps left Plank + triceps right High plank

[@aidamortazavi6586]

I've an university entrance exam this year and I'm studying hard so I don't really have time to go to the gym and I can't describe how your workouts just save my life and my health thank you so much Pamela love you ❤ 🥺

[@pollyterdy8977]

Absolutely in love with this one! Hello from week 4, 2023 (Wednesday)

[@orchidorche6924]

Danke Pamela!! Ich wollte schon länger mehr Oberkörper Videos mit Gewichten! Es wird oft vernachlässigt weil die meisten sich eher auf Bauch Beine Po konzentrieren, meine Problemstelle sind aber meine sehr weichen Arme. Gerne mehr davon!!

[@SxdSxd]

Yay! I love how active she is making us lately (:

[@duv-f4v]

Yeahh, finally a new upper body workout with weights! I love your workouts with weights so much, even the 20min leg workouts (lol). You motivate me so much with your comments and smiles during the workouts, thank you so much for that! I've been following you and your workouts for over 2 years now and I already know when you say a certain phrase during a movement, it's too crazy xD

[@myaw7290]

the quality of your vids just keeps getting better and better! i remember finding your channel through quarantine and it has grown so much since then!

[@miklq8004]

Thank you for your hard work and dedication, Pam. You never fail to shape us into better versions of ourselves! More weighted or strength-training type of workouts please! ♥︎♥︎♥︎

[@dallancruz734]

I second this!!

[@ele7907]

This is amazing! One of my fav kind of videos! I was so excited about the "push up + shoulder press" that I got shocked when I did it and I ended up stuck on the floor 🤣 Seemed so easy ahah but I look forward to doing it next time 🔥

[@PamelaRf1]

Haha that made me laugh 🤣🤣 you’ll only get better! ♥️

[@tiny1239]

I have been waiting for a new Upper Body workout with weights for so long!! I know all the exercises from the toned arms and 15min live by heart and I am so excited to have a new routine! Thank you Pam I love this one 💕

[@jackywacky4361]

Lovely workout from home. Quick but effective. I dont really go to gym I just workout form home and I eat properly (thanks to Next Level Diet) and Im in shape all year round.

[@reverie6888]

Pam workouts are absolutely fire🔥. On a fitness journey to gain/grow muscle (bulking). It's my third week of training. Wanted to switch up on my leg day and upper body workouts and I've been doing one of her leg workouts as well as training with this video. It made me feel awesome after even if my legs and upper body don't exist currently haha. Pam you're the absolutely best💗🌷. It's unbelievable that content like this is available on YT for free. Who else is trying to grow some muscle and put on some weight. Let's meet up in the comments 🥺👇

[@darlabatiasmithvonasterbuc5774]

I absolutely love this workout too! And it has the best music from the bunch of Pam vids I tried, in my opinion 😁. I've been doing it for six months 2-3 times a week and my back doesn't hard at work anymore, is unbelievable. I'm currently using 5kg weights and I hope I can upgrade to 6/7kg this summer. And I combine it with leg work too! I like the 10min leg+fat burn workout, which feels like hell but is also very self-rewarding xD

[@karenokeane6461]

Am BEYOND grateful to have stumbled upon your exceptional channel. Honestly don't believe I will ever have a gym membership again. I feel so empowered after finishing your workouts, and my body is quickly morphing into it's BEST EVER condition. Thank you from my heart. :)

[@kristinawozniakova952]

I am thankful every single day to you for take care of health of all your Pamzillas through your awesome videos. Sending you lots of love ❤️❤️❤️

[@ninib836]

Ich muss jetzt doch loswerden, dass dieses Workout mein neues favourite upper body geworden ist. Mega, dass alle vier Songs zufällig Lieder sind, die ich davor gern gehört hab. Jetzt macht’s noch mehr Spaß, plus beautiful setting.😊 Danke für all deine Mühen! Keep helping us fit and healthy for as long as possible ♥️

[@martusalla]

I love upper body workouts! I always feel like I focus too much on legs/abs and forget about my poor arms, my back, shoulders and chest

[@ridhimasrivastava2941]

I don’t know why but she looks like those super cute barbie dolls in all her videos By the way this is an amazing workout

[@lisahack5098]

can't believe that there is always something new in your videos and that it always makes me smile! *after crying in pain* :))

[@doreamon450]

I m from india.... And i really want to appreciate pam bcoz ur videos motivate me to do workout since covid lockdown and i must say if anyone reading my comment that if u do these workout consistently then u will definitely find very good results.... Push ur body , take rest and enjoy the pam workouts..... U can do it..... Change urself no one can change u...

[@elenalejskova8430]

Thank you, thank you, thank you 💖 Your videos are awesome, I love every one of it (it is complicated relationship with chair videos, but still). Gotta adore your highly aesthetic color matching part of it, upbeating music, cute and heartwarming chats with musicians... And you showed me movements I could´t imagine I can manage. One year ago I tried some videos, then did 20 minutes almost every day. Now my muscles got stronger so I don´t die even at 45 mins of full plan and feel energized and happy all the day. Is it addiction? If so, it is the best and most healthy and funny I´ve ever had 🌺 Greetings from Czech Rep., best wishes to you all, guys. P.S.: I always look forward to comments as well, I feel that this community is very nice and kind, like everyone is welcome, quite proud of us all here 🍀

[@ccyinat]

Yah, still got enough time to train our upper body seriously for summer! 🌞💪

[@Mia-ex6wc]

The quality of this video is amazing. The Maldives is just beautiful overall 💚

[@loursfloral5409]

I have so much happiness taking care of my body following the plan for each week, than you so much

[@samanthaattoe9471]

I do these videos almost everyday and I'm obsessed! The moves the music the positive energy ! I tell everyone

[@jiannehailleramos8100]

Good morning pam! Thank you for all the life-changing workouts!!! ❤

[@anna-sleeps]

i can't wait to try this! it looks like the perfect combination between the Arms with Bottles video and the Chest Workout one, that I've been craving

[@victoriaadams2892]

Just the right amount of burn to tone those arms. Great music too! 🎶

[@klaudiaslancik9393]

I love this so much, I have been waiting for this for sooo long and ofcourse is 1000% times better that I could've imagine 😍😍 Thank you Pam, you are doing always such a good job!

[@PamelaRf1]

Thank you so much!! ♥️

[@iMDziik]

I love it! Please do more workouts with weight like this one💪 It's so much fun. I can't wait for the advanced version❤️ I've been working out with your videos almost 2 years now🔥 Thank you!

[@winniejj9995]

I love how she does the workouts in different Places👏👏

[@aakritisharma1913]

The very morning I was complaining about my back pain and boom, there she is with a workout to relieve back pain!! It's been more than a year training with you and everytime I finish a workout, I find myself getting a little bit stronger💪 Love you Pam♥️

[@janabanana6846]

Tolles Workout! Wird diese Woche noch durchgezogen 💪🏼 Ich würde mir auch noch eins speziell für den unteren Rücken wünschen :)

[@Ella-lq3jk]

Another amazng workout as always Pam! I really enjoyed this one and I hope you continue to make upper body with weights workouts. Thanks!

[@chrisgo4.3]

Aaah ich liebe das neue Video! Die Zeit ging wahnsinnig schnell um. Ich hatte sogar kurz überlegt es gleich nochmal zu machen 😜 Vielen Dank dafür !

[@anjali9147]

A moment of great appreciation for you 🤝 . You saved the money of gym of so many ppl!! Thank you so much for the hardwork and dedication you put in the videos and provide it free for us. Love you ❤

[@amreikiling8583]

I absolutly love this one. It is the perfect mix between ´down on the floor´ and ´standing up´ exercises and i think it is the only workout with that much plank position stuff that don´t make my wrists hurt after 2 minutes. Thank you so much.

[@martusalla]

Killer workout + amazing music! ❤️ the bestttt

[@kaitcabr]

Yyyyeeeessssss!!!!! I’ve been waiting since I saw your instagram story!!!! Following for over a year now!! Love you!!!!!! Know you are making a difference in peoples lives!

[@arcie3716]

I always feel accomplished after I finish a workout

[@marveledits4561]

Your workouts really help a lott🥰 Love your workouts ❤️ May you have 10 MILLION as soon as possible 🤞❤️

[@mariarubiosamaniego1433]

thank you for this amazing workout Pam! And btw love the new Pam App update. You have really changed my life and now that I'm having a lot of exams you really help my mind go off for some time ❤️

[@caitiedidit]

Great to see a new upper body workout with weights from you! I hope you’ll do even more!

[@lauramoerman4420]

This is still my favorite upper body work-out ❤

[@jessicam8565]

Wow the music was so good in this workout 🤩🤩🤩

[@tanisha_267]

Everytime I see yt notification from Pamela i get a hugeee smile on my face 😊 thank u for this pam love you 😭❤️

[@meadove3332]

I've been waiting for an upper body workout with weights and I have to say this was really good. Again something familiar but a lot of new! Thank you so much Pam ❤️ we'll become so strong with your help 💪

[@josieturtle4362]

Finally a new upper body video. I'm so here for it! 💪😁

[@neza1337]

You inspire me to be the best version of myself. Thank you Pam 💗

[@lissyblue970]

Very good exercises! I just had one 5 kg weight, but I did my best to do your workout. Really need to buy more weights! Thanks for your work, Pam! 😊

[@marylazaro1292]

I echo you,i've been doing her workout since 2020 till date,..my confidence is on another level plus i love the transformation😍💯

[@bernadettkokeny2602]

YES PAM!! i've been waiting for a new arms & upper body routine with weights as I got stronger working out with you!

[@itsnemosoul8398]

I'm so proud of myself! I picked this workout as my weekly arm- routine and I've done this consistenly so many times during the last 10 months and I finally outgrew my 3kg weights and I'm ready for 4 kg :D

[@kati9793]

Propably one of my favourite videos for arms. I don't like when I have to do a set of dozen of push ups in row but love them when they are added to another exercise with weights. 😍

[@martusalla]

I’ve been waiting for this one the minute you showed it to us!

[@lionghannah]

Wow you’re so fit and strong 🤩 thanks for this awesome workout!

[@kardelenaslan5659]

Pamelaaaaa ! Thank you so much for this perfectly- structured cheering workout. I am in love with the weighted workouts especially when they are for the upper body. Besides, the update on the PamApp is awesome. The new confetti, saving section and broadcasting on the TV... THEY ARE AWESOME ! Thank you for your great effort ! Believe me one whole generation loved working out with you, my beautiful trainer ! ❤❤❤❤

[@solar0wind]

Yesss, upper body is amazing. I especially love biceps exercises.

[@PamelaRf1]

Awww THANK YOU! 😍 also super happy you like the new updates!

[@mariahvong7]

YES love the new update

[@allysamaewong890]

Am I too early, anyways Pam you're unbelievably strong and I love all your workouts. Looking forward to doing this.🥰😍

[@someone_out_there330]

My favorite style of workouts! Thanks Pam xx🥰🤍

[@louislespiegle]

Yay, another upper body video! Cheers Pam! 💪🔥🤗 France loves you!

[@serenayoung9277]

thank you so much for this video!! You taught me to love my body more. Because of you, I now love working out and getting stronger every day!

[@arnagane3724]

Love your workouts Pamela you’re such an inspiration💕💕

[@rajwantkaur3135]

Your all videos very helpful. Specifically this video very helpful for me. Thanks.

[@vishruthikarthi6340]

pamela! ive always asked for another upper body workout that focuses on the arms! especially the tricpes! im so glad i got this thank youu!!❤️❤️

[@katya8369]

Wow.. 🖤 It's been a while I haven't visited my dear Pam channel, I missed her But the surprise is that now I feel pretty good doing the exercise with her, not that difficult as before I can see the difference I've doing workouts 4 4 months now on a daily basis And it's great 🔥

[@hanna_-uy2wi]

Boa das war ja mal so cool das workout nicht zuuu anstrengend aber auch nicht zu einfach und die Musik war auch soo cool 😍

[@ravensangel5871]

Yes! I made it through. Time for a new me. Time to drop these pounds and get stronger. Mentally as well as physically.

[@beatriceuberti4620]

Absolutely love all your weights workout, they are my favorites. Thanks Pam for the work you put in your videos for us ❤️

[@lucreziadallacia9875]

Loved this!!! I love a good upper body workout with weights, this was perfect! Thank you Pam🥺🤍

[@vanessafernandes7403]

Thank you for another amazing video ❤️ you change my life so much, I'm always looking further for another day to train with you! You made me love moving my body and take care of my mind ♥️ Forever grateful queen 👑

[@maralaiho1831]

Love it love it love it!!!! Started 2 years ago with you and loved everything. was doing all hiit and cardio but then i realise i love your weighted videoes. so glad you uploaded this, i used a mix of 5kg and 3 kg on exercises icouldnt do..🤣🤣 i dont usually comment but pleaase keep making videoes with weights. Thank you pam 💓💓

[@tomasjovana4]

I will start again tomorrow after 1 year pause!!!At summer '21 i had my dream body bc of Pamela❤️ She was my motivation and she will be my motivation.It's time to my transformation again.Wish me luck🤞🏾❤️

[@flaviebearchat5313]

Good luck !!!

[@melinasl1493]

Yees I have been waiting for an upper body with weights - so excited!! :)

[@mjazalean9976]

1. arm circles 2. opener + side stretch 3. row + shoulder press 4. standing arnold press 5. side shoulder lift 6. push up + shoulder press 7. high plank 8. biceps curls, single 9. biceps curl, double 10. push up + shoulder press 11. plank + rows 12. high plank 13. back rows, narrow 14. around the world 15. back rows, wide 16. full front lift 17. back rows, under 18. tricep push 19. plank + triceps, L 20. plank + triceps, R 21. high plank

[@LauraJensenMusic]

This is my favorite upper body workout so far! Thank you Pam 💪🏼

[@nikolaspurna1403]

I love Pam and each and every of your videos, BUT, I watch you for too long too frequently to not notice how freaking pumped you look in this video! Girl? Did you do an entire upper body workout before filming this one? Crazy 😍

[@snkrsmel]

This is the best Upper Body Video so far! the music + the exercises are amazing. I feel like Hulk afterwards. 😂♥️💚

[@jennyk007]

Mein neues Lieblings-Upper-Body-Workout🥰

[@Faerienice]

Great workout 💪 simple and to the point. Love it. Thanks a bunch!

[@Millie_gln]

Pam we definitely need more weight training routines 🐱

[@DraIsadoraBalthazar]

Thank you for being so inspiring and for all the amazing workout videos.. My entire life has changed since I began working out with you!! Kisses from Brazil 🇧🇷

[@xristosanastasiadis3296]

I was looking forward for a new upper body video and l am really glad you uploaded this video,l felt really pumped when l finished it!❤️

[@lenalee5516]

Your workouts make me feel strong!! 💜 Thank you Pam!

[@emeraldheart0513]

Beautiful and strong you are Pam 🤩💪🏼 Loved this upper body workout ♥️ Have a good day! ☀️🌈🌙

[@alyshazhang6681]

This is such a great workout with weights! Absolutely loved it, please make more upper body weight workouts!

[@yiliu3215]

Loving the new studio! Keep up the good work❤️

[@MLenora]

thissss workouy is so gooooddd omg, i already did it yesterday and my arm is in burnnn 😌, i love combining this workout with the abs workout 😍, thankyou pamm for make this, ur the best and the reason for me to give my body a glowup this year, sorry for my bad english hehe im from indonesia 🇮🇩

[@elanashapiro304]

I would just like to say in addition to gaining muscle I can also convert KG into LBs at this point in my head. Thanks Pam for the new skill😅👌🏼

[@inci864]

That's what I've been waiting for, thanks Pam 💙✨

[@lynnwehbe1992]

Added to one of my favorites upper body videos. I really like the variety of exercises. Thanks pam love it so much😍❤

[@Aimee-tc5bg]

I love this! It's such an relaxing element between booty workouts because at least your butt can relax for the time being.

[@sdmajesty]

this was so fun to do! and I feel great after it. thanks Pamela!

[@Jkxzyy]

I felt so strong!! Thankyou soo muchh pam for all these amazing videos and all the hardwork you dooo!!! Your are the best.. 🙌🏻💜

[@fitkate396]

I love the workouts with wights - an in this case ist is a wonderful different place - thanks for that ❤