Werbung // This is the workout that I did on stage at the FIBO Convention this year. The people there loved it so much that I decided to film & publish it here as well ♥︎

Targets abs & glutes and is also perfect for people suffering form pain in there knees. No squats or lunges involved!

1ST PART: similar to my 10min Sixpack Workout 🙂 trains your abs from all angles. Also really focussing on lower abs & obliques here!
2ND PART: combination of ab & booty exercises.
3RD PART: ultimate booty burnout!!! Think about your booty muscles all the time to have the best mind-muscle connection. This is extremely knee friendly and doesn’t involve any work of your quads. So we only get booty & hamstring gains right here 🙂

You don’t need any equipment or weights. The video is in full length which means you can just follow whatever I’m doing. There are two 1min rests in between. If you need to pause longer – feel free to do so. If you don’t need a break – skip them!

I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Sixpack, Plank, Core, Whole Body & Booty Workouts ♥︎

➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

VIDEO, CUT & EDIT: Emrah Bayka
https://www.instagram.com/emrahbayka/
emrahbayka@gmail.com

MUSIC by Epidemic Sound
http://www.epidemicsound.com

CONTACT ME (business inquires):
pamela_reif@icloud.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.

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This workout kills calories, but it won’t kill YOU! ♥︎ / Anzeige

Yes, that’s right. I created a routine that won’t make you gasping for air, calling me bad names & question your life haha.
This routine includes pretty basic movements and always switches between “getting your heart rate up” and static holds as an “active rest”.

I hope you enjoy this one (and the view in Ibiza)!! ♥︎

▸ calories burned are between 70-110kcal, depending on your weight, height & fitness level! I’m a short and tiny person & I burned 70kcal 🙂

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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 also 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 http://www.instagram.com/pamela_rf/

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My Cookbook:
German Version: https://amzn.to/2RZ3zID
English Version: https://amzn.to/2YxFhb7

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➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

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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.
Video Rating: / 5

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Tired of basic crunches? Let’s switch it up ♥︎ grab a bottle and work your way to a sixpack! / Werbung

Bottle / Weight:
1. You can use anything between 0.5 – 4kg.
2. I wouldn’t say that „the heavier, the better“! You also need to hold the weight with your arms, not your abs – remember 😀

EXERCISES:
▸ The bottle / weight adds EXTRA RESISTANCE, forcing our muscles to grow stronger. It’s always good to switch it up, to keep seeing results!
▸ Lots of NEW exercises. Hope you enjoy them 🙂
▸ I will tell you right away: There are SIDE PLANKS 😀 only very short in the end though – not too bad! Just think about your toned waist & time flies by 🙂
▸ STANDARD exercises made harder by adding the bottle. Jack Knifes, Sit Ups, …

TECHNIQUE:
▸ Ab Holds: Make sure to keep your LOWER BACK flat on the mat. Only lower your legs as far as possible, so your lower back is not lifting off the mat!
▸ Neck: Don’t crunch with your neck, lift your body with the strength of your tummy! 😀 this also reduces neck pain.
▸ Side Planks: If those ones are too hard, perform a Half Side Plank instead. Knees are on the floor, feet are on the floor, hip is lifted 🙂

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The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
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▸ I offer FREE WORKOUT PLANS on my Instagram Channel & in my Pam App.
30min, 45min Weights / Sweaty / Slow, Beginner Friendly, 60min Hardcore & a Dance Plan. Updated every Sunday.

➞ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: https://apps.apple.com/app/pam/id1540604002
Android: https://play.google.com/store/apps/details?id=com.openreply.pam

➞ Instagram http://www.instagram.com/pamela_rf/
use #PamelaReif if you want me to see your workout pics and videos!

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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. ♥︎
http://wmg.click/GetActive

1. Dubdogz, JØRD – Ain’t No Sunshine (feat. Jasmine Pace)
2. Milk & Sugar – Let The Sun Shine
3. Joel Corry x Jax Jones – OUT OUT (feat. Charli XCX & Saweetie)
4. Offrami – Resist Your Love (feat. Mougleta)

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Business Contact:
pamela_reif@icloud.com

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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.
Video Rating: / 5

Exercise Programs: www.getfitbyivana.com
Clothing brand: www.phlurtofficial.com

Also check out Couples Yoga Challenge:
https://www.youtube.com/watch?v=tg7Kq…

Instagram: getfitbyivana_
https://www.instagram.com/getfitbyiva…
Twitter: getfitbyivana
Tweets by getfitbyivana

Music by:
1)
Song: Nadro feat. Timmy Commerford & Jaytee – Paradise
Music provided by YouTubers Music
Link to song: https://www.youtube.com/watch?v=vv7PoLvy74A
2)
Chill by LiQWYD https://soundcloud.com/liqwyd
Creative Commons — Attribution 3.0 Unported — CC BY 3.0
Free Download / Stream: https://bit.ly/chill-liqwyd
Music promoted by Audio Library https://youtu.be/ZfEEe8RF_to
3)
Breeze by MBB https://soundcloud.com/mbbofficial
Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0
Free Download / Stream: http://bit.ly/2PFncFB
Music promoted by Audio Library https://youtu.be/YqRO_qgBB1c
4)
Fantastic by MBB https://soundcloud.com/mbbofficial
Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0
Free Download / Stream: http://bit.ly/2PD28zL
Music promoted by Audio Library https://youtu.be/YqRO_qgBB1c
5)
Fresh by MBB https://soundcloud.com/mbbofficial
Creative Commons — Attribution-ShareAlike 3.0 Unported — CC BY-SA 3.0
Free Download / Stream: http://bit.ly/2PK8m0A
Music promoted by Audio Library https://youtu.be/YqRO_qgBB1c
Video Rating: / 5

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.. ready for a KILLER routine? on a positive note: it’s only 10 minutes & the music is amazing! ♥︎ / Werbung

I know, we have a love-hate relationship to my 15min HIIT workout. Me too, I admit that.
A 10min routine was definitely missing on my channel! Still a killer, still burning lots of calories, still breaking a sweat.. but: it’s only 10 minutes 😀

This workout is:
1. FILLED WITH BASICS.
Nothing too fancy, nothing too dancy. Ask your male partner to join! They won’t need to shake their hips for this one.
2. a mix out of “QUICK MOVEMENTS” and “ACTIVE BREAKS”.
You will find Dolphin Holds & Planks in between all the quick movements. Almost feels like a break, but don’t forget to keep the core strength 😀
3. HIGH ENERGY.
For some reason it doesn’t drag me down – but rather gives me MORE energy! Might also be the music though.

by the way: NO LUNGES.

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If you struggle or need a break: don’t worry about it. Take a small rest, get something to drink & continue once you’re ready 🙂 most important is that you don’t quit and push yourself.

▸ Depending on your fitness level, height and weight you will burn between 70-130 kcal.
I burned about 80kcal in those 10min (which is a lot for me, I’m a small human and I normally burn about 250kcal in a 1h session).

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▸ 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 http://www.instagram.com/pamela_rf/

▸ use #PamelaReif if you want me to see your workout pics and videos!

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I update my workout playlist weekly & it’s available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. Jason Derulo – Take You Dancing 0:00 – 3:07
2. Hyperclap – Cry for you 3:08 – 5:31
3. Wave Wave (feat. Joel Crouse) – Broke (Alle Farben Remix) 5:32 – 8:25
4. Robin Schulz – Alane (Yves V Remix) 8:26 – 10:45

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➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
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Business Contact:
pamela_reif@icloud.com

__
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.
Video Rating: / 5

Get ready for one of the best Home Workouts of your LIFE! Let’s do this! A full body workout that you can do whenever and wherever you like… even before bed! You don’t need any equipment or weight.

This video is full length which means you can just follow along with whatever I’m doing. If you need extra rest, just pause the video. If you don’t need a rest – watch it the whole way through.

You can hit this home workout 2-3x per week – and if you wanted to keep active on your other days – be sure to check out my other workouts!

👉START YOUR TRANSFORMATION From /Day: https://www.fraserwilsonfitness.com
👉Subscribe: (https://goo.gl/84uFTA)
👉Clothes by Gymshark: https://gym.sh/Shop-Fraser
💪Supplement Code: FRASER10 at https://www.ehplabs.com/

ADD ME ON:
Instagram: https://www.instagram.com/FraserWilsonFit/
Facebook: https://facebook.com/FraserWilsonFit/
Snapchat: FraserWilsonFit

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Finally: a workout suitable for BEGINNERS. // Werbung

What makes this “beginner friendly”?
1. I used BASIC movements, that are not too complicated or hard to perform
2. the workout sequences REPEAT, giving you a chance to get used to the movements & get a better feeling for them
3. a couple of BREAKS. Haha I know you wanted them! The workout sequences are only between 2 or 4 minutes long. Then it’s time to catch a breath!
4. includes warm up exercises
5. includes a cool down sequence in the end

But let’s make this clear: I was still feeling a serious burn in my muscles and I was still sweating ♥︎
This video is super effective and especially the SLOWNESS gives you so much room to perform everything concentrated, thinking of the exact muscles you want to train. The burn was seriously insane for me!

No Equipment necessary and not much space needed 🙂
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. If you want to challenge your muscles more: check out my Sixpack Video, 20min Booty Workout, Sexy Arm Trainings or the Calorie Burn Session! Those ones are quicker & harder. But try your best!

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➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

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MUSIC by Epidemic Sound
http://www.epidemicsound.com

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CONTACT ME (business inquires):
pamela_reif@icloud.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.
Video Rating: / 5

Abs Abs Abs! Everyone seems to be asking for a QUICK and short schedule, so I put together a 2 weeks schedule to help you get closer to those defined abs and to lose weight. A 2 weeks program is easier to commit to, and you can always do it again after you finish it!

Enjoy the abs workout guys!

✚✚✚ TRY THE NEW 2020 2 weeks shred ✚✚✚
https://www.chloeting.com/program/2020/two-weeks-shred-challenge.html

☆2019 – 2 Weeks Shred Challenge☆
Find schedule here: chloeting.com/program
EP#1 – 13 Mins HIIT Workout – https://youtu.be/2MoGxae-zyo
EP#2 – Abs in 2 weeks – THIS VIDEO
EP#3 – Arms & Core – https://youtu.be/3Pr6n-nKfMA
EP#4 – Lower Body – https://youtu.be/I9nG-G4B5Bs

☆Help Subtitle this video☆
http://www.youtube.com/timedtext_video?ref=share&v=https://youtu.be/2pLT-olgUJs

☆Sponsor this channel☆
https://www.youtube.com/chloeting/join
☆Sub to my 2nd channel☆
https://www.youtube.com/channel/UCBrcDabYtwbR1VIhwH5efZA?sub_confirmation=1

☆My Instagram links☆
https://www.instagram.com/chloe_t/
https://www.instagram.com/itschloeting/

☆Music by☆
Dylan Locke – Johnny Johnny Instrumental
https://spoti.fi/3tIzSMZ
https://www.youtube.com/user/RadialCreations

Track: Ascence – Places Like That [NCS Release]
Music provided by NoCopyrightSounds.
Watch: https://youtu.be/jmpRflEHdqs
Free Download / Stream: http://ncs.io/PlacesLikeThat

Track: Dominic Strike – Heartbeat
Music Provided by Magic Records
Listen To The Original: https://youtu.be/Mc_f1j5u0y4
Free Download: https://fanlink.to/o9ha

Party in Backyard – Bitch Lasagna Instrumental

#abs #absworkout #chloeting

IMPORTANT DISCLAIMER: Please note that all of my videos are titled according to SEO best practices for content discoverability. Unfortunately this may mean that video titles are subjective and shouldn’t be seen as absolute truth. As an example, targeting fat reduction is not scientifically proven but a video title might suggest otherwise. When following any of my videos, please take precaution to exercise in a safe environment, and I highly suggest seeing a health and fitness professional to give you advice on your exercise form and dietary needs. Every person is unique and there is no one size fits all solution to health or fitness. I am not a medical professional and your health and safety is the utmost importance.
Video Rating: / 5

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