15 MIN UPPER BODY - with weights / for sexy arm, back & chest muscles / Male Friendly I Pamela Reif

Pamela Reif

2,7 Mio. aufrufe179

    woop woop - our first Upper Body workout WITH WEIGHTS! Don't worry if you don't have any weights home, alternative listed below ♥︎ / Werbung
    I used 2x 5kg / 11 lbs dumbbells.
    This was quite heavy, so choose a weight that feels good for you!
    Weights help us to increase the intensity of a workout, build rounder muscles and make us stronger! Building a strong back can help a lot in your daily life (bye bye back pain) & even during movements like squats.
    I especially recommend training you upper body if you are sitting a lot at your desk or laptop.
    Your home-made weight:
    1. Take a empty, big bottles
    2. Search for dense + heavy food in your kitchen. For example rice.
    3. Fill up the bottles with rice & make sure close them (lol).
    This workout is structured like this:
    - 1min Warm Up
    - 2x 3 Supersets, including 2 weighted exercises and a bodyweight burner
    - Bodyweight Burnout
    Things to keep in mind:
    ▸ don't SWING your weight, move it slow and controlled
    ▸ your BACK stays straight. Don't round it! Especially for the Bent Over Rows
    The routine includes breaks! Yes. BREAKS! :D
    The video is in full length which means you can just follow whatever I’m doing.
    ▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
    ➞ Instagram pamela_rf
    ➞ Food Account pamgoesnuts
    My Cookbook:
    German Version: amzn.to/2RZ3zID
    English Version: amzn.to/2YxFhb7
    Business Contact:
    Music by Epidemicsounds.com
    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 5 Monate


    1. K B

      Love your workouts but everytime you say flappy Bird i want to flap away from you 😆🥴

    2. Ashley

      You are literally a super woman! To be able to do that workout back to back and never have to rest!

    3. Mapula Tau

      Mountain climbers why are you here?

    4. Joana Ree Basilla

      more workouts like this pls :[[

    5. 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

    6. Sylvita Gz

      more workouts with weights please!!!

    7. Nicole Burbiel

      Liebe Pam, danke mal wieder...ich liebe diese klaren Workouts mit Stimme. Man kann schneller folgen. Tolles Workout

    8. Germaine Han

      Heads up: KILLER WORKOUT

    9. Anu Jacob

      Hi Pam Just wanted to say thank you for all you amazing work outs including yoga..they are intense but awesome..they have helped me tone my body since I have been doing them regularly every day for almost two months now

    10. asha rajukb

      Does this work well with 2.5 kg 2no. Dumbell also??

      1. Kim Maya

        I think you can choose any weight that feels good for you :) that's what she always says

    11. neema jain

      Very nice workout. You need to relax the arms after the workout

    12. MJ Roses

      I'm dead

    13. nat

      i love talkin pamela

    14. Helena Nikitopoulos

      my arms are shakkkking

    15. Dark Frame_123

      Kennen sie carmen junkel

    16. samra Parekh

      How many calories on average are burnt through this workout?

    17. Espi Maienfisch

      Me dying with 1kg dumbells

    18. anna v

      why "male friendly"? hhahah

    19. Ana Lidia

      my arms hurt so bad when i finished it i couldn't bring it down pamela you broke my arms

    20. boglarka bozsoki

      For some reason, me in the last 2 mins be like: I am a happy bird I am a happy bird, it's csan't be that bad, it is nor hurt-not hurt....

    21. christina ghafari

      im slowly dying

    22. Magdalena May

      how am i supposed to do a calorie killer workout after this

    23. Kamila Polášková

      i love when you speak to us bcs i feel like im not alone and have more motivation:))

    24. Angelashley95

      Wait.....I use to not be able to give 100% to the last half of the workout because my arms were noodles and on fire....but today I didn't feel it until the very end. Woooohoo for getting stronger and building up muscles 💪🔥

    25. banana crumble

      pamela has that 5kg dumbbell and i have a 1.5kg dumb bell. ..... i-

    26. Katrin Muhr

      I think there are more exciting workouts than this one.. :-(

    27. Yume Shiba

      My life flashed by during the last burnout session

    28. Demetra

      OMG For a moment I thought I would fade... I did a mistake to workout with full stomach... But this workout was a hard one for a full stomach. Anyway, I'm glad I made it to the end!💪😎

    29. _ imy

      Is it ok if I start with 1kg damn it's killing me huhu

    30. hermione golbrock

      what doesn’t kill you makes you stronger

    31. Michelle Cooke

      Hi Pam love this 👌🏻 I wish you could do a resistance band upper body or arm training for like the beginner plan or medium 💕💕💕

    32. 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

    33. Amanpreet Khurana

      Great workout, India loves you! Can you please add more workouts like this one.

    34. yassmina labdaoui

      I LOOOVED THIS WORKOUT !! Very comforting when you talk us through a long workout ☺️

    35. Marie D.

      Shes so cute🥺

    36. Baacke Serenella

      Pamela, you are amazing...but I hate you right now xD

    37. Jimmy Clarke

      Know ye not that the unrighteous shall not inherit the kingdom of God? Be not deceived: neither fornicators, nor idolaters, nor adulterers, nor effeminate, nor abusers of themselves with mankind, Nor thieves, nor covetous, nor drunkards, nor revilers, nor extortioners, shall inherit the kingdom of God. (I Corinthians 6:9-10 [KJV]) ----- And the times of this ignorance God winked at; but now commandeth all men every where to repent: (Acts 17:30 [KJV]) ----- For the wages of sin is death; but the gift of God is eternal life through Jesus Christ our Lord. (Romans 6:23 [KJV])

    38. Michele Klumpen

      Pam:do the push-ups on the knees depending on your level. Me: low. My level is low.

    39. Nele Grubrus

      Pam is always saying how good we're doing but now I want to say: Pam you're doing great! Keep killing it!

    40. samandy24

      Man.... Gimme many dips variation any day than regular push ups hahaha >_< This was great though!

    41. Rossana Briceño

      Holaaa! esta es mi segunda semana con Pam, cómo les ha ido a ustedes? han visto cambios significativos en su cuerpo? actualmente estoy en el periodo de tonificación así que quisiera saber que tal les ha ido con ella? c:

    42. Anita Keel

      that felt AMAZING!!

    43. Loredana T

      I can't hold my cup of water..

    44. Саша Самохина

      I can’t feel my hands when I’m with you... but I love it, yes I love it😂♥️

    45. Martyna R

      i died

    46. Selina Eder

      Did somebody see changes in the arms? So do her upperbody/arm Workouts work?

    47. Rina N

      Omg my vein in my left arm was popping off while doing push ups today lol

    48. Lucy Neil

      I love love loved this workout! ❤ Thank you so much.

    49. Ophélia Dumilly

      I’m so proud of myself. At the beginning I couldn’t do 5 on the bench and now I can do the whole exercise “easily” Keep working guys, it pays off !

    50. Спорт К

      33 кал

    51. Shaloo Sabarwal

      I like it so much more when she talks ☺️

    52. Marina Dirschwigl

      Hat mich jetzt nicht so angeturned. Sry

    53. khusnul farida

      Rasanya mantap...

    54. Rey Del

      Pamela the murderer. I used 5kg...

    55. eseilana

      Nice! I like this kind of workouts very much!

    56. Cat The Lazy One

      my wrists hurt so bad during the dip part, is that normal? send help?

    57. Angelashley95

      I won't be able to move my arms tomorrow. Thanks Pam 😵

    58. Isabella Contreras

      this workout is so hard and exhausted but it change one of my biggest insecurities😊❤️🎉

    59. Kajeczka

      Good one!

    60. Nice DeCandia

      Soooooooooo heavyyyyyyyyy *flat on the floor*

    61. Art Amantes

      I really wanna have slim thighs like her

    62. Laura Dragan

      This is a good workout, why don't you do a nice edit with music like the others? Breaks were bit too long. Except for triceps pushup..could not convince my body to do that one 🤣🤣

    63. Pam Cerrato

      This was much more challenging than I thought it was gonna be! My shoulders are on fire 🔥

    64. Alexandra Péderová

      Pam: UP & DOWN Me: DOWN & DOWN

    65. Carmela De Lara

      Hi Pamela! Love your workout. Let me teach you a Filipino word for ouchy arms. Sakit ng braso ko !!!

    66. Veronika Kvasničková

      I love this workout so much

    67. Lucky Chonk

      I would love to see one of these with resistance bands!

    68. Marian Frac

      Even though I used 2lbs instead, I felt proud finishing that😩😩

      1. Sniggi

        great job, keep it up!

    69. María V

      I can´t raise my freaking arms... HELP!! lol

    70. Christian Zeimentz

      Are you in a castle o.O Looks like that, this room omg!😲

    71. Poppy Culshaw

      Please more workouts like this one! By far my fav!

    72. Lison Isenmann

      The "slowly lower it down" became a part of the workout for me aha

    73. kleine Chencha

      I've been doing the workouts only for a few weeks and yesterday I had the first one with pamela speaking ❤️ - love it. Funny, informative, motivating without being too much!

    74. Silvia Schmid

      first time i did the last two minutes without dropping arms down 😍

      1. Sniggi

        well doneee!!

    75. Valentina

      Me doing this without emotions bc I did it with 0,5kg each 👁👄👁🤝

    76. Jessica Gioglio - Travel & Lifestyle

      I enjoyed this workout, definitely felt a bit sore the next day!

    77. Patrick

      Much love for this workout

    78. Tenshi

      Why do I struggle so much with my arm strength😭😭 this workout is every week as hard as the week before. I hate that i have no strength in my arms

    79. Arvi

      I sweat like there's no tomorrow. Killer workout. Oh my God. Thanks Pam.

    80. Shea Tellier


    81. Anna E

      I LOVE YOU

    82. Alison Díaz

      I only think about ✨Pam workout with Reggaeton✨

    83. elizabeth marshall

      not me running around my living room pretending I'm a bird for the last 2 minutes to distract myself from the fact of i genuinely can't feel my shoulders

    84. an ni

      Filled my waterbottles up with rice and they were light than they were with water... :D

    85. Ramona Stan

      man, jetzt brauche ich eine Krankmeldung für morgen

    86. teona mtiulishvili

      Dips were so Unrealistically difficult🤯 thank you for it🤣🤣 aand the eend🤯 I've thought I would fall on the ground 🤯🤣🔥firee workout🔥🥵

    87. Isha Chakraborty

      Idk why, but everytime, inspite of dying, I love to do this one, I'm happy after the completion and infact during the workout,while dying.💛✨

    88. erebos

      me: *just wanting to hold my arms up peacefully* my body: uuuhh u remember that mosquito bite? Yeaah its really itchy ooh hair in the ear... itchyyyy scratch your ear its very itchy

    89. Elizabeta Petrova

      i really enjoyed the breaks!! It helps me focus on every exercise more!!!

    90. آسيا خياط

      Couldn’t pick up even 4kg ☹️

    91. Denisa Nováková

      Sračka to je!! Rozhodně nedoporučuju!!!@{}{@&{&

    92. Ioanna Feleki

      +1 if you felt PAMped after this workout❤

    93. Laura Mansotte

      i don't like birds anymore 😂

    94. Eliška Boříková

      pam in the end: slooowly down me: already lying on the floor :D

    95. Ma Ria

      lmao i cant do the dips, like i simply cannot do it

    96. emily weingartner

      Besides the „Bets of“ a new fav 😍 even it burs like hell😂🌝

    97. Marlene Dämmig

      How can you do this workout twice and still be able to talk throughout the whole thing?! 😅 I am almost crying after doing one round 😂😢 Great Workout Pamela, thank you! 😘

    98. Shu Jie

      Done QAQ This is my first try, I feel so tired hahahah

    99. jupiter

      woah this went by so fast loved it

    100. Vanshika Patel

      This is the best !!