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

  • Am Vor 2 Monate

    Pamela ReifPamela Reif

    Dauer: 16:35

    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 instagram.com/pamela_rf/
    ➞ Food Account instagram.com/pamgoesnuts/
    __
    My Cookbook:
    German Version: amzn.to/2RZ3zID
    English Version: amzn.to/2YxFhb7
    __
    Business Contact:
    pamela_reif@icloud.com
    __
    Music by Epidemicsounds.com
    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.

Stacey Kersting
Stacey Kersting

Well, got thru 12 minutes, but I'd done a previous (easy) arm workout. I plan to keep improving. I'm 68 and determined to get stronger, not weaker,

Vor 3 Stunden
Vaidile Pukyte
Vaidile Pukyte

THIS WAS GREAT!

Vor 6 Stunden
not peixxying
not peixxying

id dont have bench can do it on floor?

Vor 16 Stunden
Ivanka Janoušková
Ivanka Janoušková

0:00 - 3:01 4:02 - 5:01 5:32 - 7:02 7:31 - 9:01 13:32 ->

Vor Tag
Eleonora Graziani
Eleonora Graziani

You know that you expect the 'worst' from Pam's workouts when you misread 'plank' after doing the up and down plank instead of 'break' because you know that Pam's capable of doing that so you're in plank position for nothing 🤦🏼‍♀️

Vor Tag
fay nikolaou
fay nikolaou

I could right a lot rn but my I dont feel my armsss

Vor Tag
m0dern. coffe
m0dern. coffe

thi is one of my faaaaavvvs from you

Vor 2 Tage
m0dern. coffe
m0dern. coffe

I think my ams just broke-

Vor 2 Tage
Aubrey Parker
Aubrey Parker

Wow I love how you were talking in this one. It makes us more motivated to do it!

Vor 2 Tage
Elisa Peinado
Elisa Peinado

Man I could see why she has this body!!!! I can't finish these exercises, I cut them halfway 😂 anyways hopefully one day I could complete the whole video 😬😪

Vor 2 Tage
Maxulada Th
Maxulada Th

Feeling pumped too after the workout. I realized my upper body is stronger than my lower..

Vor 2 Tage
Ines Virag
Ines Virag

OMG YES! Finally some dumbells!!!

Vor 3 Tage
meenu selvam
meenu selvam

Hello will this perk up sagging breast??

Vor 3 Tage
KAYEMBE NGALULA
KAYEMBE NGALULA

lol bin einzige Deutsche😂

Vor 4 Tage
Marie martiniv
Marie martiniv

This is really Hard but so effektive! You can Do that!!!!!! I belive in You!

Vor 4 Tage
Tatanka FURAX
Tatanka FURAX

Thank u very very Much Pam !

Vor 4 Tage
Maya
Maya

Did anyone else burst out laughing at the end because of the pain? Just me? Okay.

Vor 5 Tage
Hannah Warnke
Hannah Warnke

the fact that she did it two times in a row show what a badass she is

Vor 5 Tage
Hannah Warnke
Hannah Warnke

am i the only one that think the exercises with weights are the easiest part about this workout?😂😂

Vor 5 Tage
Pran Divakaruni
Pran Divakaruni

This was a really good workout. I know because it gave me a severe muscle spasm and I cannot fully extend my arms or even turn a door knob. I am kind of sad I have to wait until this injury fully recovers before I start weight lifting again. But I love this video, just have to be more careful next time.

Vor 6 Tage
Jennifer Hutcheson
Jennifer Hutcheson

Awesome workout. What was the last song you played? I loved it

Vor 6 Tage
Milana
Milana

174dislikes from people whose haven’t arms🤦🏼‍♀️😂

Vor 7 Tage
Lizzy Burt
Lizzy Burt

*realizes I've never actually heard her talk before 😱😱😱😱

Vor 7 Tage
Jacob R
Jacob R

love this!! thank u pam

Vor 8 Tage
Isabelle van de Noort
Isabelle van de Noort

anyone results?

Vor 8 Tage
Małgorzata Kowalska
Małgorzata Kowalska

Pam don't get me wrong but I just love how you're suffering in this video

Vor 8 Tage
Jacek Sordyl
Jacek Sordyl

Love your workouts. Sometimes they make me cry lol but I soldier on. Keep up the good work.

Vor 9 Tage
Demonymo
Demonymo

Are 2kg weights (for a beginner like me) ok to use during this workout or is that too light?

Vor 9 Tage
Angela B
Angela B

I usually do weight lifting at the gym so I'm supposedly quite used to it, but I'm shocked by how much my shoulders and arms are burning from the last set of exercises that neither required the dumbells! :D amazing wo!

Vor 9 Tage
Munirah Masri
Munirah Masri

I'm crying when hold the arm😥😥

Vor 9 Tage
Lena Sofie
Lena Sofie

I was actually scared this time by Pam... I was scared she might come out of the screen if I lower my arms in the end

Vor 10 Tage
Melisa Köse
Melisa Köse

14:32 i believe i can fly 😂

Vor 10 Tage
satanisthedevil
satanisthedevil

This workout was... actually fine?

Vor 10 Tage
Nidawi Iro
Nidawi Iro

Got a great burn today. Please do more of these workouts with weights!

Vor 10 Tage
DUBOIS Delphine
DUBOIS Delphine

Looooooved this one :O Really feel like I can adjust the dumbell's weight to my level; That's a nice way to track progess! :D

Vor 10 Tage
Brown girl in Germany
Brown girl in Germany

Hi Pamela....I love ur workouts very much!

Vor 10 Tage
Felicitas Kaup
Felicitas Kaup

My arms were burning at the end but I really like the workouts where u speak because this motivates me a lot

Vor 10 Tage
Lei Ko
Lei Ko

I almost blacked out doing this 💀

Vor 11 Tage
PrepTalkChic
PrepTalkChic

i underestimated this workout! loveeeeee the burnout part

Vor 11 Tage
Suzan M
Suzan M

Easy for you lol. I’m fat, so it’s hard 😭

Vor 12 Tage
Geralt of Rivia
Geralt of Rivia

Every guy: I'm gonna use 10kg weight Every guy 15 seconds later: 5kg weights it is.

Vor 13 Tage
AJ Morrison
AJ Morrison

Pamela Smiling near the end: Keep your arms up in the air, it'll be fine! Pamela at the start: My arms are dying because I've just done this work out...

Vor 14 Tage
Alfio Caffo
Alfio Caffo

So good. I have done it with 8kg dumbell and I can say that everything is burning. ✌

Vor 14 Tage
Maria Fernanda Paulin
Maria Fernanda Paulin

Do more videos with dumbells pleaseee 😽

Vor 14 Tage
fuscia
fuscia

Which Pumas are you wearing?

Vor 15 Tage
Kateryna Staszuk
Kateryna Staszuk

This was so good!! Thank you for having weighted workouts

Vor 15 Tage
qian yang
qian yang

me:dies with a painfull arm pam:seems like PAM IS SO SRTONGER THEN ME me:doing this workout without my parents knowing mah mom; ITS TIME FOR DINER HUN me:just sweating super hard and boom i got downstairs

Vor 16 Tage
Jenny Lu
Jenny Lu

Loved it Pam

Vor 17 Tage
Lucy van Pelt
Lucy van Pelt

What a pity that she is taking all the time...:-(((( Otherwise great 👌

Vor 17 Tage
Yiqing Li
Yiqing Li

How to keep the back straight.? I always feel hurt on waist:(

Vor 18 Tage
Galactic Burger
Galactic Burger

Most likely as your lower back isn’t that strong if you are sedentary during quarantine so they might be weak

Vor 14 Tage
Johana Vesela
Johana Vesela

I love youuuuu💞💞💞💞💞💫

Vor 18 Tage
Sarisha Guru
Sarisha Guru

loved this!!

Vor 18 Tage
Neagu Mădălina
Neagu Mădălina

My favorite exercise it's "break"

Vor 19 Tage
Niloufar Najafian
Niloufar Najafian

perfect just perfeeeeect as always😍😍😍❤️❤️❤️

Vor 19 Tage
Zahra Jo Mitchell
Zahra Jo Mitchell

Pamela!!! I do freaking love you and your workouts. Just added upper body to the 20 min abs and butt today. Loving this new routine with a yoga flow to start and a lite stretch to end. Thank you for giving us amazing content to work with. Peace! Z

Vor 19 Tage
Bellabclark
Bellabclark

Love your Chanel, I just posted my first workout and also did an upper body workout with DB! I love the bicep curl+ shoulder press it’s my personal fave 😍

Vor 19 Tage
Zuzi Haj
Zuzi Haj

Amazing WO with weights!

Vor 19 Tage
Precious J
Precious J

You sound like Kylie 😛

Vor 19 Tage
Fay
Fay

Pam your workouts are hard, but you have such a great vibe that it eases the process. Thank you 🥰

Vor 20 Tage
Jule
Jule

Not me doing that workout with only 0,5 liter water bottles 👁👄👁

Vor 20 Tage
Zuzana Jindrová
Zuzana Jindrová

this workout is so underrated! one of my favs

Vor 20 Tage
Xinsu Chen
Xinsu Chen

My wrists hurt so bad

Vor 20 Tage
Meg R
Meg R

I've done this workout 4 days in a row and already notice a difference! Thank you x

Vor 21 Tag
Faith B
Faith B

Anyone else start hysterically laughing during the last bit? Just me?Idk that’s how I cope with the pain 🙃😂

Vor 21 Tag
Sandy D
Sandy D

13:45 You are listening latin music Greetings from a latina! 💖

Vor 21 Tag
AndyB
AndyB

oh my ... you're so strong and fit ! lol first time i've had trouble keeping up...

Vor 22 Tage
Ima Lovebug
Ima Lovebug

Thanks so much for the upper body workout. Definitely feeling the burn afterward! Hope you come out with some more upper body videos soon!!

Vor 22 Tage
Juvia Haak
Juvia Haak

i did the last set with water bottles. they were most heaviest water bottles i ever hold before.

Vor 23 Tage
sara rodríguez
sara rodríguez

I love all her workouts, but I extremelly love her weighted workouts, they are so soliddd!!

Vor 23 Tage
Anastasia Kovani
Anastasia Kovani

I was tempted to scratch my nose while doing the flapy bird but my brain was like "Don't you freaking dare, Pamela said NoT To LOwEr DowN"

Vor 23 Tage
Ivo Windrich
Ivo Windrich

Vor 24 Tage
Dante Crush
Dante Crush

Hey Pamela, plz give us some download option so that we can do the workout during offline!

Vor 25 Tage
shreya kohli
shreya kohli

is this workout good for toning your triceps?

Vor 25 Tage
Tom Mecklenburg
Tom Mecklenburg

That was a great arm workout.

Vor 25 Tage
Helena Kessen
Helena Kessen

Die Musik ist der Hammer!!

Vor 27 Tage
MoniqueLea08
MoniqueLea08

Omg this one killed me, haha I clearly need to do arms more often. Thank-you for the practice ✌️✨

Vor 29 Tage
Ruby Forsey
Ruby Forsey

Did not expect that burn. Arms might fall off. That’s one way to lose arm fat 😅 Ima get sliimmm thickkkk bish

Vor 29 Tage
Anne-Charlotte DEFRENNE
Anne-Charlotte DEFRENNE

Oh my good j'ai les bras en feu 💪💪

Vor 29 Tage
AVATAR and ARMY
AVATAR and ARMY

Getting weights this Christmas let's go 💪 🙌

Vor Monat
Mariana Lagort
Mariana Lagort

💪🏼💪🏼💪🏼

Vor Monat
Sumu B.
Sumu B.

do water bottles count as weights?

Vor Monat
Alicia Cepress
Alicia Cepress

Literally my wrists are broken idk how she did those dips for 2 videos in a row

Vor Monat
maria
maria

i love your weight workouts, please make more!

Vor Monat
Jocelyn García
Jocelyn García

14:03 learning how to fly with Pamela

Vor Monat
Manal Rabeea
Manal Rabeea

I didn't expect to burn 113 cal in this!!

Vor Monat
Olivier Paris
Olivier Paris

not everyday you see Pamela struggle on a workout

Vor Monat
Μαρία-Άννα Γιάννου
Μαρία-Άννα Γιάννου

legend says, if u lower your arms at the last part, Pamela gets through the screen (like "the ring''s girl) and slaps you

Vor Monat
An 0123
An 0123

Hahahhaahhahah

Vor 22 Tage
A
A

i dont feel pumped but pammed

Vor Monat
MOON
MOON

I started doing this workout immediately after publishing and wasn't able to do more than 3 triceps dips but now I did it 15 times during 40sec! So do not be upset, continue your workouts and you'll see the results! I know you can do it!

Vor Monat
Pamela Reif
Pamela Reif

that's amazing!

Vor Monat
K. N.
K. N.

Brutal und effective.danke pam

Vor Monat
Kathi Fischer
Kathi Fischer

Love this workout 😍💪🏼

Vor Monat
Alex Flores
Alex Flores

I love it when you said, “don’t you DARE lower your arms down.” Always makes me smile 😂

Vor Monat
The True Cookie
The True Cookie

Alternative to weights: *kitchen cleaner spray bottles*

Vor Monat
Katherine S
Katherine S

I moved my entire living room for this workout lol

Vor Monat
Lucy Pagano
Lucy Pagano

I burned 100 calories doing this. WOW

Vor Monat
M G
M G

At the end: “lower your arms slowly”. Very funny Pam. I can’t lower my arms fast. Because they‘re paralyzed now

Vor Monat
Helal Mia
Helal Mia

😰😰

Vor Monat
qian yang
qian yang

this should be called "do not do this workout bc u will die in 15 min...'

Vor Monat
Deesha Ludhani
Deesha Ludhani

Loved it!

Vor Monat
小偏方大健康
小偏方大健康

欢迎关注本栏目 微信公众号:小偏方大健康 看独家养生小知识 孝心是稍纵即逝的眷念;孝心是无法重现的幸福;孝心是生命与生命的交接的链条,一旦断链,永无连接。请把此公众号转发给你爱的人 全球YouTube评论1亿条第一人,I need to respond to 100 million messages. I'm the first person in the world 搜索微信公众号:小偏方大健康 ,每日推送健康长寿小偏方,请您在百忙之中传递给家人朋友!让更多的人收益! China's Wechat public number: daily health and longevity of small folk prescription, please pass to your family and friends in the busy schedule! To benefit more people

Vor Monat
Hodyni
Hodyni

Can somebody tell me which model these shoes are? Ty

Vor Monat

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