15 MIN SEXY BACK WORKOUT - upper & lower back, lats, neck / with (homemade) weight I Pamela Reif

Pamela Reif

3,6 Mio. aufrufe457

    Need a stronger back? Are you sitting a lot? Not standing straight? Can't keep your lower back on the floor when training abs? ♥︎ this one's for you! / Werbung
    ♥︎ Beautiful back muscles are important!
    - they can reduce back pain
    - help you to stand straight & fix a "desk posture"
    - it's the main support structure for your body! It will stabilize your spine, which is amazing to prevent injuries
    - everything in our body should be balanced! I recommend at least 1 upper body day per week. I have never in my life only trained abs, only legs etc. I always trained my upper body as well!
    ▸ I used 7.5kg, which felt totally fine. I could have went for 10kg as well!
    ▸ Homemade weight: grab a bag, fill it up with heavy stuff (rice, milk, books, etc.) .. we CAN make it work!
    ▸ I burned 65kcal. Depending on your height, weight & fitness level - you will burn between 50-100kcal. It's a strength focused workout & muscles will burn more calories on the long run as well. I would not recommend only doing HIIT sessions!
    The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
    I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.
    ▸ 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.
    ➞ Instagram pamela_rf

    ▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
    1. SIA ft. Burna Boy - Hey Boy 0:00 - 2:58
    2. Anne-Marie x KSI x Digital Farm Animals - Don't Play 2:59 - 6:05
    3. Diplo & Sonny Fodera - Turn Back Time 6:06 - 8:27
    4. Hi_Tack, Steff da Campo - Say Say Say (Waiting 4 U) 8:28 - 11:03
    5. Joshua Basset - Lie Lie Lie 11:04 - 13:57
    6. Jubel - Weekend Vibe 13:58 - 16:01
    unterstützt durch Warner Music Germany
    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.

    Am Vor 3 Monate


    1. Pamela Reif

      please don't panic but .......... the timer is on the left 🤣

      1. Liam Brody

        @Isaac Barrett Yup, I have been watching on Flixzone for years myself :)

      2. Isaac Barrett

        Pro tip: you can watch series on flixzone. Been using it for watching lots of of movies recently.

      3. Yoav Gazelle

        U use weird cloth and words

      4. Bruno Ramos


      5. Sheila Cameron

        ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    2. Riddik Game

      Waw I love this video really nice I love you😘 मुझे ऐसे वीडियो बहुत पसन्द है आई लब यु जान 😘🥰💋💕1:56 3:06 5:51l.

    3. cica loca

      🎥🅼🆈 🅿🆁🅸🆅🅰🆃🅴 🆂🅴🆇↙️ 💋 dirtybabes.fun/lucienne?first'sex'storys 💦 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    4. Rani Kumari

      Waw I love this video really nice I love you😘 मुझे ऐसे वीडियो बहुत पसन्द है आई लब यु जान 😘🥰💋💕1:56.,,,....

    5. Margot Vandenbussche

      you didn't put on the song 'sexyback' form justin timberlake?

    6. Zeynep Ezgi Yıldız

      i use my law books as a weight

    7. Eline

      This is the first time i did this workout and I did it easily. I'm not used to doing pam's workouts easily. You've made me strong AF. 😂

    8. Chi huahua

      Using my fat cat as a weight so she can do some workouts too

    9. Marlene Dämmig

      Isn't it crazy how plank feels like rest now... 😅 Love your workouts, Pam! ❤

    10. SAKRO Art

      Oyaaaaah 🤤😻😍🔥

    11. margoshechka88

      I barely comment on DEfasts but this isa really great workout♡♡♡

    12. DirectionersLife

      1. Chest+arm opener 2. Imaginary back pull 3. Y's 4.1-arm row right 5. 1-arm row left 6. Push up 7. Bentover row 8. Upright row 9. Back pull + squeeze 10. Plank row right 11. Plank row left 12. Plank hold 13. 1-arm row right 14. 1-arm row left 15. Push up 16. Bentover row 17. Upright rows 18. Back pull and squeeze 19. Plank row right 20. Plank row left 21. Plank hold 22. Superman 23. Superman rotation 23. Superman + 3s hold 24. Superman hold + pull 25. Plank 26. Dolphin hold

    13. Sheila Cameron

      ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    14. gamal Sy

      شو هل جسم بشل 🇸🇾😘😘

    15. Adventure

      she's killing me 😤

    16. brazilian

      i did this with no breaks 😎 i mean... except for the ones that she put it in the video

    17. Ksenia Sergacheva

      amazing ! thanx!

    18. sepideh seraj

    19. Rere Regina

      🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 wikwik.site/isty 🅣🅤🅡🅤🅚 🅣🅐🅟🅡🅤🅚 ❷⓿❷❶ !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    20. Noah-Nino Kudic

      Haaland watching this:

    21. caroline chen

      I like this workout suit, where can I buy it? :)

    22. Hottt Hmmm

      🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 私をファック : bestdate.top/chole !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    23. bad idea

      Omg this is my favorite workout now

    24. Lydia Van Kley

      Pro tip: the SAT prep book makes a great weight

    25. Craig Trigg

      your so look fantastic wish i had a women like you , great video

    26. Debinique Adderley

      Agree thank you for lie lie lie

    27. Turcan Vasilisa

      Doing this after the 10 min HIIT workout wasn't the most pleasant experience..

    28. Vitsa vee

      You hade every chance to put Justin Timberlakes song in the playlist, Pam!!!

    29. cook with me

      I love seeing you your too fit Pam ❤️

    30. A. S.

      Italiani hahaha?😂

      1. Claudia

        Eccomi hahahahah

    31. vyvienn

      My weights and I thank you for the great workout

    32. Viví Marseglia

      provo con 6kg

    33. Colui che non deve essere nominato

      I use a bottle of water..but the weight it's like 1 litre ore more? Can everyone answer me if you understand it?

      1. Colui che non deve essere nominato

        @Claudia thank you! 🤗

      2. Claudia

        It's better if you use a bag or a backpack filled with heavy stuff, like books, rice or pasta! Read the description of the video, there are tips if you don't have the weights

    34. Monica Young

      This video isn't loading. I'm having problems with some of the other videos too... :(

    35. Bethany Horn

      B.e.S.T f'u''l'l D.a.T.i.n.G h.o.T G.i.r.L's - L-o-V-e-S-e-X--- .❤️⤵️PRIVATE SNAP : hotslut.live/mi1fxxx449massage !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候1@!&


      is it good for posture?

      1. Claudia

        Yes,it helps for a better posture!

    37. Baacke Serenella

      I did this workout with my 15kg kettelbell cause I have no other weight... now I'm dead😂

    38. Grazia D'Aversa

      Il momento più bello del video è quando ti saluta con il bacio.. allora lì pensi.. cavolo ce l'ho fatta!

      1. Claudia


    39. Bang Key

      𝐂𝐥𝐢𝐜𝐤 𝐇𝐞𝐫𝐞 ➜ 18cams.xyz 》》 𝙊𝙣𝙡𝙮 𝘼𝙙𝙪𝙡𝙩 《《 在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味食物煮的時候%^%^

    40. MagicToaster90

      Pamela, you are simply the best! Thank you for everything you do! ❤

    41. Francesco Rossi

      Fantastic workout for back. Thank you so much.

    42. Joel Sande


    43. too faces

      So, you all are saying that you have almost the energy to look at the timer?! Whaaat

    44. Amy Simkova

      my back after workout: good my calves: dying

    45. Elaa Hilou

      Guys! I was able to do the pushups without relying on my knees for support - PROGRESS!

      1. The Red Cat

        Congrats! I can't do them even on my knees!

    46. C L

      The FIRST workout I didnt feel like I’m dying

    47. W.H.

      So I'll take my sexy bag for the sexy back

    48. Norazizah Abdullah

      Please share your outfit details too! I love them allll😍😍😍

    49. Lena Schiettecatte

      Me: *in extreme fysical pain* Joshua Bassett: "Lie, lie, lie!"

    50. Ma Ria

      After this workout I always feel my back muscles and its so weird ahahahah

    51. Rina N

      How are people able to do the plank row without your elbow slipping? I only have a chair that has fake leather on it, and I slip every time! I even put a towel down midway and it made it worse!!

    52. jupiter

      thanks for those 15s breaks omg really needed those

    53. jupiter

      thanks for those 15s breaks omg really needed those

    54. Nikkie Patel

      after every workout, I have to little clap otherwise I feel like I didn't really work out

    55. Popescu Ionut

      I am watching this while I'm eating

    56. Aleksandar Samardzic

      I searched ‘sexy back, Justin Timberlake’ and this came up 😂

    57. Veve

      10.3 ✅ 11.3 ✅

    58. Maria Specht

      Tolles Workout und super coole Musikauswahl!!! Mal ein bisschen etwas anderes!

    59. Thomas Marc


    60. Aprilla667

      Been doing this workut for a month and noticed a huge difference! Not only my arms look more toned but I definitely feel like I have more strenght! At the beginning this routine was quite difficult for me but right now it's a piece of cake^

    61. deepti yadav

      Doing superman is a bit difficult for me as it hurts my pelvic area. Any suggestions on how to make it better? I already have a 6 mm yoga mat.

    62. E.

      I absolutely love this combo

    63. Kaveesha sadamali

      Very sex girls...

    64. Rebeca Cabral

      I`m sorry but I was so disapointed that there wasn`t the Justin Timberlake`s song in this workout, hahahaha. I came super excited expecting that, but the exercises were great

    65. Elise Jarrett

      OMG! That was the best back workout video I’ve ever done!! Thanks Pamela, I loved it!😍💕

    66. vanesa

      do you guys have some experience doing Pamela Reif’s workouts?

    67. justasmalltowngirl

      Just did this workout with an 11kg dumbell. I'm so proud 😍😍

    68. All YouTuber Fan's

      I'm never panic pam you the best

    69. Shu Jie


    70. Matea Keškić

      I'm gonna be so smokin' this summer 🔥🔥 Brace yourself people. 😂💪✨

    71. Fitness Nerd

      I did push ups without knees for the first time !!! OMG this was the best feeling

    72. Moshe Kidd

      📌 B.e.S.T f'u"l'l D.a.T.i.n.G -F'i"n"d--S'E'X---۞------------ Here ➯ XXCLUB.CYOU/CUIRWU 1:09 √™ Lorsqu'une pilule qui donne aux utilisateurs cinq minutes de super pouvoirs inattendus arrive dans les rues de √™ Когда таблетка, дающая пользователям пять минут неожиданных сверхспособностей, попадает на улицы Нового Орлеана, торговец-подросток и местный полицейский

    73. Agnostic Feminist

      I don't usually train back muscles so that felt annoying 😸 🙄

    74. xozaku

      " 15 minute sexy back workout" 3:11 does push ups

    75. Shu Jie


    76. Theli Wa

      You know the workout is gonna be hard, when the comments say it gonna be hard... Hi nice to see you! You gonna make it.

    77. Serien Girl

      9:00 Pause XD

    78. Pillaaa 00

      Wooow the 15 mins flew by sooooo fast

    79. Menchie Chen

      My son, Kyle was also doing this workout, and instead of doing what you did, he did 15 MIN OF ABS!

    80. Christina

      Wow I think this is the third time of something and it is sooo much easier 😍😍😍

    81. Leni Franke

      Geht das auch mit großen vollen Wasserflaschen? 😂

      1. Jasmin :D


    82. Annabel Ziesche

      Als Gewicht einfach Rucksack mit Schulbüchern nehmen

    83. Anna FL

      was anyone else A BIT STARTLED when "Lie Lie Lie" started playing? I stopped the exercise and was simply like... Freaking Out!!

    84. Katerina Sk

      omg I cant do push ups whatsoever, its so hard

      1. Paul Gamelle


    85. Laura Brown

      In Modern Living Room Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here: livesoundproof.com/best-soundproof-curtains/

    86. Rina N

      I need to buy a 7kg weight. I'm using two 2kg dumbbells and two 1kg dumbbells in a bag. I feel like my bag is going to say bye at any second. Update: I got a 7.5kg weight. It was easier in a sense of gripping the weight, but the last round of plank rows were hard.

    87. Emma Kookbae

      Mana tu tas loca si piensas que yo aguanto hacer todo eso, todavia me voy a quedar ahi😨

    88. Shakira

      Welp this is awkward... drivers license was playing the background while lie lie lie was playing no joke😃👍🏽

      1. Shakira

        @코카콜벳cccb01 com I don’t understand sorry :( actually I don’t know if you understand me🤭

    89. Najla Alshabanat

      Thank you 🙏🏼💞

    90. Michael Alder

      nice workout and music

    91. Madelaine Ramos

      Hi Pamela, love your workouts. Have you ever tried doing battle rope workouts? There are a few battle rope workouts here on DEfasts that you would enjoy watching and working out to. Really looking forward to all your workouts.

    92. Daz fast

      She is so pretty

    93. Mousumi Chaudhuri

      Everyone is seeing how to make the back and l am seeing the house 😭😀

    94. DATgirl _XD

      come here girl let me hug u

    95. 糖糖同学呀

      time 2🥺

    96. first last

      The slimy peru behaviourally matter because step habitually force athwart a godly parcel. homeless, plausible confirmation

    97. Neelesh Chaturvedi

      Baby it kills

    98. Shane Alarcon

      Beutiful working on it

    99. Rafael Houlding

      How is it possible that the worlds biggest female fitness youtuber have Push ups in a back workout and no one says anything about it in the comments

    100. Ella Rutledge

      More back videos please! Especially Lats. Love you, Pam!