@pamelarf1 Avatar @pamelarf1 Pamela Reif

Pamela Reif posts on YouTube about chloe, how to, strong, instagram the most. They currently have [----------] followers and [---] posts still getting attention that total [-------] engagements in the last [--] hours.

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Social Influence

Social category influence social networks #5415 celebrities #5640 countries 6.3% musicians 5.56% fashion brands 0.37% finance 0.37%

Social topic influence chloe #32, how to #871, strong #113, instagram #572, fitness #247, rf 23.33%, grow #189, marshall #89, sweat #6, kylie jenner #29

Top accounts mentioned or mentioned by @biancoberlincom @gmailcom @drmarcorathschlag @biancoberlinco @williwhey @joel @youtube @ramytheenigmatichealer

Top Social Posts

Top posts by engagements in the last [--] hours

"10 MIN ABS + YOGA - a slow and "relaxed" workout for super strong abs / No Equipment I Pamela Reif something DIFFERENT and new Hope you enjoy this slow Sixpack routine with a little bit of stretching ♥ / Werbung I had a hard time developing this workout :D I wanted to have a killer BURN in my abs without any fast movements and without being too intense. I wanted to have a calm workout that is nice for a "slow" day before bed or to wake up the body. OR on super hot summer days (hi August you feel like a sauna). The first couple of minutes are very sixpack-focused afterwards we work on overall"
YouTube Link 2020-08-12T04:30Z 10.6M followers, 8.2M engagements

"10 MIN STRONG WAIST - for ab lines & a strong side belly / with Bottles or Weights I Pamela Reif Want to see Ab Lines Lets train our Obliques ♥ for a trained toned & strong waist / Werbung Another intense ab workout that is reallyyy challenging We will go all for our Side Belly = Obliques today. This makes sure our muscles on the waist are nicely strong. This. helps with a better posture protects the spine & helps with back pain bye bye muffin top aaaand hello ab lines :) Equipment: [--] Bottles or small weights (0.5 - 4kg) and if its ever getting too hard: Just continue without the weight :) __"
YouTube Link 2022-02-09T02:45Z 10.6M followers, 2.4M engagements

"8 MIN LEG WORKOUT - with Lucas & Steve / Level: Beginner - Medium or use it as a Warm Up That was fun ♥ A short & sweet Leg Routine with the Duo Lucas & Steve from the Netherlands - on their music / Anzeige Working out is always funny when you do it together - so even if you are alone at home: Now its the [--] of us :D Im sure the guys enjoyed it At least they still talked about how intense it was in the radio show that they did afterwards hohoooo. But they did amazing & had just one round of practice beforehand muscles: thighs booty side booty calves obviously very suitable for all genders"
YouTube Link 2023-02-01T02:30Z 10.6M followers, 845.5K engagements

"20 MIN BOSS B*TCH DANCE WORKOUT - shake your booty & burn lots of calories [--] songs to make you feel sexy & cool So are you Team Cute & Sexy or Team Gangster ♥ Even if you think youre not a twerking goddess - this video will turn you into one / Werbung Wow those 20min fly by like nothing I think 20min and 190kcal have never felt so short & easy. I am mainly in Cardio Zone 3&4 with an average heart rate of [---] S/min :D but it doesnt feel like it at all Amazing. This is the EXTENDED version of our OG 12min Dance Workout. Hope you enjoyyyyy it (as much as I do hoho). Rule No. 1: Close your"
YouTube Link 2025-08-27T01:00Z 10.6M followers, 792.1K engagements

"12 MIN LEG WORKOUT - Butt Thighs & Calves // No Equipment I Pamela Reif A long requested workout ♥ training your LEGS from top till bottom: I put a focus on booty but also including lots of exercises for the inner & outer thighs and a little bit of calves - For all Squats and Lunges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty. - Also try to keep your knees behind your toes when you squat or lunge down. This is more friendly for the knee joint. - and important one: squeezeeee your booty and always THINK about the muscle you"
YouTube Link 2020-02-02T08:00Z 10.6M followers, 23.8M engagements

"10 MIN LOWER ABS EXTREME - with weight or DIY ankle weight I Pamela Reif Make your lower belly cry in a positive way :D ♥ / Werbung Already got strong abs but need an EXTRA challenge for the lower part of your stomach I got you. This one is HARD. DIY Ankle Weight: Take [--] bottles and tie them around your ankles with several hair elastics. Make sure they are sitting SECURE we dont want them to fall on your face :D - Having strong lower abs is very beneficial. It keeps your core tight prevents back pain makes your belly look flatter because you can "hold it in" better and: if you lose your fat"
YouTube Link 2022-08-03T01:30Z 10.6M followers, 2.7M engagements

"10 MIN HEARTBEAT ON FIRE - Cardio HIIT / fast fun on the beat - this makes you SWEAT Techno House Drum'n'Bass - this HIIT video makes your music dreams come true ♥ Plus those genres are GREAT for super-quick Cardio / HIIT moves. You wont notice how freaking quick your heart is beating until youre done / Werbung Let me tell you the end got my pulse to [---] bpm. Yes correct [---] :D It gives me such an Endorphin Rush and since I want to hit all the beats I simply cannnnnnot lose tempo. What a genius system for a Cardio HIIT session. FACTS: style: quick motivating hardcore & energetic music:"
YouTube Link 2023-10-21T01:30Z 10.6M followers, 3.5M engagements

"FOOD TIMING MISTAKES ❌ my [--] rules workout training abs sickpack flat tummy stomach exercise sport sweat body fat lose weight fit sit up crunch plank strong intense lower abs bodyweight pamela rf muscle madfit bauchmuskeln muffin top home hard chloe ting fett mady rip killer sixpack lower unterbauch quick morning ritual growingannanas growing bryan johnson massage cellulite detoxify morgens timing fasting mindy pelz intermittent fasting hormones period losing red s naturally pam protein post workout workout training abs sickpack flat tummy stomach exercise sport sweat body fat lose weight fit"
YouTube Link 2025-05-11T17:44Z 10.6M followers, 727.6K engagements

"15 MIN GET STRONG WORKOUT - Lets Train Together / No Equipment I Pamela Reif A NEW Full Body Routine to build strength and muscle ♥Werbung This routine is quite different from what we normally do. We will do the movements suuuuuper slow and controlled - to keep the tension as long as possible in the muscles & to build maximum strength. The burn is REAL. No High Intensity rather slooooow motion :) Those 15min will be fun - you got this No excuses guys __ This method is called "time under tension". We extend the eccentric phase of a movement (going down in a squat lowering your body in a push"
YouTube Link 2020-06-03T08:20Z 10.6M followers, 3.9M engagements

"10 MIN R.I.P. ABS - for a ripped sixpack killer ab workout with Willi Whey Wanna lay down next to Willi Today is your day :D But first of all do we say R.I.P. abs or hello r.i.p.ped abs ♥ Tell me afterwards / Werbung Say hello to our special guest Willi Whey who asked me for a date & I said I want to make him shake during an Ab Workout instead. No just kidding (really) haha - but he said beforehand that the 8min Jason Workout is okay for him so I had noooo other choice than confronting him with something h-a-r-d. Do we kill our sixpack or get a killer sixpack Is it R.I.P. abs or hello"
YouTube Link 2022-04-05T01:30Z 10.6M followers, 6.7M engagements

"10 MIN SIXPACK WORKOUT // No Equipment Pamela Reif NO EXCUSES ♥ a quick & intense workout to target your abs. You don't need any equipment or weights // Werbung The video is in full length which means you can just follow whatever Im doing 30s for each exercise NO REST IN BETWEEN. No Equipment necessary no breaks and not much space needed :) If you need a break tho - take it Just don't quit __ 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"
YouTube Link 2018-01-08T18:38Z 10.6M followers, 61.2M engagements

"15 MIN BOOTY + EQUIPMENT / Weight Booty Band - build a round butt I Pamela Reif No talking version ♥ Perfect to grow a round bubble butt / Werbung Since I have personally done my other weighted Booty Workouts sooo many times that I know all my comments by heart it was definitely time for another non talking version so Im not annoyed by myself anymore haha I use a 6kg / [--] lbs dumbbell. Choose a weight that feels good for you Weights help us to increase the intensity of a workout build rounder muscles (booty alarm) and make us stronger Your home-made weight: [--]. Take a bag [--]. Search for dense +"
YouTube Link 2021-11-24T04:30Z 10.6M followers, 2.9M engagements

"10 MIN PAMS BIRTHDAY DANCE - good mood cardio burn lots of calories & smile / Benson Boone music My 29th birthday = should be a celebration for ALL OF US ♥♥♥ I am incredibly thankful to have you. This is my present for all Pamilies out there / Werbung PS: Did I hear Electric Blue hohooo I (very obviously) made this the theme of the entire video. Thanks Benson for this wonderful new album with so many of bangers You are the reason we can smile non-stop during those fun 10min This workout includes lots of cute extra masculine and animalistic moves hahaaa. Over the years I have to think out of"
YouTube Link 2025-07-09T05:03Z 10.6M followers, 437.7K engagements

"10 MIN ABS WITH WEIGHTS - for an extra strong core you can also use a bottle of water I Pamela Reif grab your bottle of water a pack of oat milk or 1kg of rice - I'm sure you can find something in your kitchen ♥ / Werbung PS: if you don't want to use any weights that's totally fine You can also perform all exercises without a piece of equipment :) EXERCISES: the CRAWL is hard with coordination I know hahaha. Start slow & then you quickly get the hang out of it. We switch it up between weighted movements & bodyweight burners to really challenge our inner sixpack we have a couple of new"
YouTube Link 2020-10-28T05:00Z 10.6M followers, 8.4M engagements

"10 MIN UPPER BODY WORKOUT - for toned arms chest & back muscles / No Equipment I Pamela Reif it's time for a new (no equipment) UPPER BODY workout I know: home workouts for arms chest & back are always hard to find - but I think I created another killer combo for us / Werbung Training abs at home is simple. but upper body without additional weights Hard. That's also the reason I didn't upload so many upper body workouts in the beginning of my time on YouTube. We don't want (or can't lol) do [-----] push ups in a row. So we - especially as girls - need to be a little more creative with our upper"
YouTube Link 2020-07-21T04:00Z 10.6M followers, 10.5M engagements

"1000 STEPS CARDIO - ON THE BEAT - walk the calories away I fast fun + sweaty I burned 120kcal doing it once Aerobic Sexy Latin Running + Electronic Music - lets step for 10min on the beatsssss ♥ Sweat & smiles guaranteed / Werbung Ready to walk half a marathon with me (or 2% of it) Your heart will be pumping like crazy I promise I had such a fun time creating this workout. When I tested everything (for about 90min incl. breaks to think) I literally burned 750kcal - crazy right [----] steps sweaty quick + fun coordination needed no HIIT exercises no burpees no big jumps no squats nothing on the"
YouTube Link 2024-08-28T01:30Z 10.6M followers, 4.3M engagements

"10 MIN BEGINNER LEG WORKOUT . with breaks Booty Thighs & Hamstrings / No Equipment I Pamela Reif our first BEGINNER Leg Workout no talking . WITH breaks ♥ / Werbung This routine works our booty inner thighs outer thighs & hamstrings. 30s of training 10s of rest (or having a look what's next haha). I would consider this to be rather LOW IMPACT as well. We only have [---] minutes of squats & everything else isn't hard on the knees. Lots of slow exercises on the ground that focus on specific muscle areas ♥ For SQUATS: - make sure to keep your knees behind / in one line with your toes when"
YouTube Link 2020-07-31T04:30Z 10.6M followers, 12.8M engagements

"ca. 2000kcal - 125g Protein - meal prepping & max. 10min prep on the busy day ♥"
YouTube Link 2025-04-13T08:09Z 10.6M followers, 274.8K engagements

"15 MIN KNEE FRIENDLY BOOTY + Weight / No Squats Deadlift + Glute Bridge Focus Gym Style A knee friendly & heavy Leg Workout that doesn't involve squats lunges etc. If you have bad joints or suffer from knee pain - this workout could work for you ♥ / Anzeige You can do this at home or in the gym. It will help to GROW your booty. It also DOES NOT focus on the front parts of your thighs - only the hamstrings booty & back muscles. It includes lots of versions and sets of Deadlifts + Glute Bridges. We perform them on [--] leg with elevation different foot positions and more. Those are [--] standard"
YouTube Link 2023-07-14T07:35Z 10.6M followers, 1.2M engagements

"10 MIN BEGINNER AB WORKOUT // No Equipment Pamela Reif Ohhhh yes - a BEGINNER ab workout ♥ / Werbung If you have a hard time keeping up with my super intense "10min Ab Workout" and "10min Sixpack Workout". THIS ONE IS FOR YOU :) Everybody starts somewhere and my other workouts require suuuper strong core muscles. That's why I really wanted to create an ab workout that is suitable for beginners - while still being super effective. And listen. it even includes BREAKS :D (If you feel like it's too easy with the breaks though: just continue the last exercise during the break & jump into the new"
YouTube Link 2020-02-16T08:00Z 10.6M followers, 99.6M engagements

"8 MIN FUN FULL BODY - with Ofenbach / Cardio Leg + Arm Workout I No Equipment This was FUN ♥ A Full Body routine with the Duo Ofenbach from France - on their music / Anzeige First things first: watch their faces. Pure c.o.n.c.e.n.t.r.a.t.i.o.n :D They did soooo amazing I had the best time training with Csar and Dorian And of course This video: combines CARDIO + FULL BODY bodyweight exercises main muscles: Legs Arms and. Brain :D coordination is a thing is obviously very suitable for men + women is fun as a warm up calorie burner or finisher to your workout day PS: I used Ofenbach music in"
YouTube Link 2021-12-29T02:30Z 10.6M followers, 3.6M engagements

"6 MIN EVERYDAY STRETCH - for stiff muscles flexibility & after your workout I Pamela Reif a quick routine for every day ♥ it works perfectly as a cool down after ANY kind of workout But of course you can also do this in an office break simply to relax before bed or in the morning / Werbung We stretch our entire body 6min = [--] exercises. Short but beneficial :) - legs hips & butt - tummy - back & chest - spine I learned to love stretching sooooo much I remember about [--] months ago I definitely didn't stretch enough. This also impacted by training since my muscles were feeling stiff and sore for"
YouTube Link 2021-02-23T05:00Z 10.6M followers, 16.3M engagements

"12 MIN KICKING CALORIES - Fun Cardio HIIT Workout - not dancy suitable to do in public need a cardio routine with a HAPPY TWIST But something you can still do with people around - in a gym next to your family or outside ♥ This video is it / Werbung And maybeeeeee we do have a Latin Dance Surprise for the last [--] minutes :D So JUST IN CASE you feel comfortable or your curtains are closed: Dont be moody if you can shake your booty Otherwise I am super happy with our new Cardio Workout :) I really love the combos I tried to be creative (again after [---] videos haha) with finding new movements and"
YouTube Link 2023-03-21T02:30Z 10.6M followers, 4.1M engagements

"2000 STEPS CARDIO - ON THE BEAT / burn calories on good music I fast fun + sweaty Wohoo over 200kcal burned doing it 1x And if you're taller heavier (or a tiny bit less fit) than me you will probably burn muchhhh more ♥ Aerobic Running Techno Sexy Latin - lets step for 20min on the beatsssss ♥ Werbung Since you loved my [----] Steps workout so much (the most popular video of the last [--] months) there was no question to create a [----] Step version next. For a Pam Workout 20min sound deadly - but trust me it's not that bad You will be sweating & burn lots of calories. but since I was nice enough to"
YouTube Link 2025-03-05T02:48Z 10.6M followers, 2.7M engagements

"A WEEK OF WORKOUTS 😇 combining YT & gym"
YouTube Link 2025-11-16T12:38Z 10.6M followers, 168.3K engagements

"50 MIN DANCE CARDIO PARTY - burn 400-500kcal with a smile I LIVE Session wohoooo ready for HAPPINESS & SWEAT ♥ 0% torture. 100% endorphins. Thank you for deciding with me on IG (Broadcast Pam's Besties) -- a DANCE CARDIO for our 2nd live workout :) We burn approx. 400-500kcal and have sooo much fun. Those are the individual workouts: - 10min Sexy Dance - 10min Heartbeat on Fire - [----] Steps Cardio - 10min Sweaty Endorphins __ This is DAY [--] Week [--] of my Workout Plans (you can find them on my Instagram and in the Pam App). ➞ Instagram http://www.instagram.com/pamela_rf/ ➞"
YouTube Link 2026-01-05T00:43Z 10.6M followers, 179.9K engagements

"10 MIN SEXY LEGS - this will make you SHAKE for booty calves inner + outer thighs a new KILLER Classic Leg Workout trains your bubble butt inner and outer thighs & your calves ♥ you gotta put in the extra work to get extraordinary results The pain in my eyes says it all :D / Anzeige What do we train BOOTY: Sit back during all the Squats keeping your weight on your heel. Activate the butt cheeks to push yourself up again & squeeze them tight at the top position. Also pay attention to keep your knees STABLE and not let them collapse inwards on your way up. Important THIGHS: Big Inner Thigh"
YouTube Link 2021-06-01T03:30Z 10.6M followers, 12.5M engagements

"Ed Sheeran - South of the Border LEG WORKOUT // No Equipment I Pamela Reif listeeeeen . trying a NEW STYLE of workouts // Werbung From now on I will publish [--] videos a month - [--] regular workout video & [--] "Song Workout". A "Song Workout" fits to a specific song and is similar to a small "choreography". This means we are not doing 30s per exercise - we are doing a new movement as soon as the beat of the song changes. [--]. For this first video I kept the movements rather SIMPLE. We gotta get used to this :D [--]. You can still find the names of the exercises at the top right. [--]. You will need to PAY"
YouTube Link 2019-10-06T08:00Z 10.6M followers, 5.8M engagements

"8 MIN EVERYDAY STRETCH - for stiff muscles after your workout & before bed I Pamela Reif a wonderful routine for every day ♥ it is perfect as a cool down after ANY kind of workout or before you go to bed The end is so relaxing - you will feel super calm :) / Werbung Enjoy the view enjoy the music & enjoy the feeeeeeeling in your body. Ever since I created this routine I was craving to do it so often - no matter if I trained had a rest day or only wanted to loosen up my body before bed. Its quick - but we still stretch from head to toe body parts: legs hips butt tummy back arms & spine"
YouTube Link 2022-10-26T01:30Z 10.6M followers, 1.9M engagements

"15 MIN DAILY STRETCH - a full body routine for tight muscles flexibility & mobility I Pamela Reif Live Session ♥ We train all the time . but do you stretch / Werbung This 15min Routine is perfect to do on a daily basis to make sure our muscles and joints are not too stiff from sitting all day long or training a lot. This helps to increase your mobility and flexibility :) We will stretch our hamstrings thighs hip flexors back work on our spine mobility and so on. Its a Full Body Session Im actually super excited for this since I really need to step up my stretching skills :D and Im optimistic"
YouTube Link 2020-05-27T08:52Z 10.6M followers, 13.7M engagements

"5 MIN QUICK MOBILITY - Daily Routine I Good morning Bedtime or Warm Up I advanced Love your body & feel smooth with this video ♥ perfect to start your day warm up before a workout or release tension in the evening. This video is short but sweet It includes lots of advanced moves - for strong joints happy muscles flexibility & fuller range of motions. Why should we practice mobility to minimize the risk of knots and injuries being able to perform a full range of motion for all kinds of life (or sports) related movements & not screaming ouch I cannot reach my toes reduces muscle tension from"
YouTube Link 2024-03-27T02:30Z 10.6M followers, 1.1M engagements

"15 MIN THIGH WORKOUT - focus on inner thighs tone & tighten / No Equipment I Pamela Reif Are you struggling with your THIGHS It's a problem area for many women out there. but we can definitely do something about this ♥ / Werbung The first [--] minutes are strictly focused on inner thighs. The last 5min are dedicated to the outer thighs. If you don't want to train this part just stop the workout after 10min :) I would encourage you to do everything though because training outer thighs is important as well. And no it will not give you hip dips :D Let me say this right away: I'm sorry for the last"
YouTube Link 2020-05-29T05:30Z 10.6M followers, 16.9M engagements

"10 MIN [---] ABS - intense core workout for the ultimate sixpack I lower & upper abs obliques People say crunches are not effective WELL thats why we train our core [---] with alllll kinddddssss of variations :D trust me THIS IS EFFECTIVE and you can feel it with every fibre of your body ♥ / Werbung For a core made out of steel stronger than a brick wall competition for hulk or simply for your future 7-pack :D for lower abs upper abs & side abs advanced level new exercises 100% suitable for men __ Location: Because of this stunning setting & light you will ALWAYS remember which workout gave you"
YouTube Link 2025-03-26T02:30Z 10.6M followers, 1.3M engagements

"12 MIN HI(I)T THE DANCE FLOOR - Dance Style High Intensity Workout / good mood guarantee Start this video and youll be filled with happy hormones afterwards :) PS: sweat on your forehead comes for free :D / Werbung FACTS: the songs are great to sing along Themes per Song: classic happy HIIT sweaty gangster cool & sexy dance it gets me in a super duper good mood its pretty intense. Not an easy peasy lemon squeeze Dance Workout - but a combo of HIIT + hip shakes that makes you breathe hard :) For ooooonce this workout came together so easy I found the songs and was hyped with 300% energy"
YouTube Link 2022-09-23T01:30Z 10.6M followers, 4.7M engagements

"15 MIN PILATES WORKOUT - Slow Full Body Toning / knee friendly low impact Floor Only ♥ a Pilates-inspired workout that is slow (still hard) and a wonderful mix out of strength balance stretching & a serious buuuurn / Werbung yay a new type of workout on my channel I'm super interested to see if you like this :) I think it's a wonderful way to switch things up and feel a bit more "graceful" while doing slow & strong exercises. It's amazing to tone sculpt and strengthen your body in a more relaxed and less sweaty way. I already used a lot of Pilates-inspired movements in other videos - but here"
YouTube Link 2022-01-12T02:30Z 10.6M followers, 11.1M engagements

"12 MIN BOOTY PUMP VOL. [--] - make your butt grow I update of my fave Butt Activation - harder & better [--] updates to make my FAVORITE Glute Activation even more efficient ♥ During [--] years of constantly doing Vol. [--] I added some tweaks over time to make it harder & burrrrrn even more. This means this update is tested and optimised VERY OFTEN :D / Werbung We put a huge focus on our BOOTY trying to not include a lot of thigh work. This way we isolate the glute muscles learn to use them properly & grow less of our thighs. GOOD TO KNOW: I do this video BEFORE any type of Leg Day: Gym weight or home"
YouTube Link 2024-05-24T01:00Z 10.6M followers, 1.4M engagements

"6 MIN BARBIE DANCE WORKOUT - Fun Cardio Session Moods: cute latin gangster & KEN No matter if youre a Barbie Fan or not - this is FUN ♥ We dance on the most trending songs from Barbie The Album that you hear everywhere on Social Media - including Dua Lipa Nicki Minaj Ice Spice Ava Max & KAROL G :) / Werbung Lets brighten up your mood put a smile on your face & some sweat drops on your forehead And. you dont need to put on your Barbie Outfit for it. You are welcome to do it in all black :D What I was thinking: Song [--] / HAPPY: For Dua Lipa I recycled a shortened version of the Pam Power choreo."
YouTube Link 2023-07-26T03:00Z 10.6M followers, 2.6M engagements

"15 MIN HOURGLASS WORKOUT - 3in1 Legs Abs & Back - Beginner to Medium Level Including EASIER & HARDER options so you can get better over time ♥ amazing music & cool combination-exercises / Werbung WHAT IS AN HOURGLASS Having a well-defined waist with a rounder and bigger hip & breast / back measurement. Of course this is also down to your genetics. BUT(T) we can create the illusion by building specific muscles MUSCLES: We train our Legs Booty Abs Waist (Obliques) Arms & Back. All muscles that build an hourglass shape. BREAKS: We perform each exercises for 30s and have 3x 30s breaks so you have"
YouTube Link 2024-05-10T01:30Z 10.6M followers, 2.4M engagements

"15 MIN SWEATY DANCE Workout - Dance Style Cardio with amazing music Burning calories can be fun ♥ boring Cardio belongs to the past - lets perform this workout like being a superstar to music by Bruno Mars Snoop Dogg Zara Larsson & many more :) / Werbung Doing a workout shouldnt feel annoying or like a punishment to yourself. We can most definitely spend it in a way that makes us feel better happier & even more energetic although we actually burned a lot of energy FACTS: the songs are great to sing along moods: high energy happy good mood and in the end SWEATY and out of breath :D level:"
YouTube Link 2023-01-04T02:30Z 10.6M followers, 6M engagements

"30 MIN ABS & BOOTY - Let's train together / No Equipment I Pamela Reif LIVE WORKOUT - Let's kill a 30min Abs + Booty Session together / Werbung Starting with my "2in1 Workout" and finishing with the "10min Ab Workout". No Squats and no jumps included - but don't worry that doesn't mean this session is less intense You can also find those workouts separately on my Channel if you prefer the "non talking" Version haha. By the way: this is DAY [--] Week [--] of my free Home Workout Schedules (you can find them on my Instagram). This Live Sessioninvolves talking tips to make the exercises extra"
YouTube Link 2020-03-28T17:38Z 10.6M followers, 7.5M engagements

"10 MIN KILLER SIXPACK - super hard ab workout / No Equipment I Pamela Reif a HARDCORE routine this video is NO JOKE ♥ Do we kill our sixpack or get a killer sixpack with this one Tell me after those 10min haha / Werbung My gosh we filmed this routine 3x because of several camera errors. My body was shaaaakingggggg. for lower abs upper abs & side abs advanced level 100% suitable for men [--]. 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. [--]. lay your head on the mat if that's more comfy. Make sure to still"
YouTube Link 2021-06-23T03:00Z 10.6M followers, 33.3M engagements

"15 MIN FULL BODY HIIT WORKOUT - burn lots of calories / No Equipment I Pamela Reif wow - this one is NEXT LEVEL intense :D // Werbung You will definitely sweat and most likely struggle during those [--] minutes . but that's alright. Just don't quit. But this killer workout burns a lot of calories - and that's what we need sometimes right In those 15min you will burn anything between 80-150kcal depending on your weight height and fitness level. __ No Equipment necessary and not much space needed :) If you need more breaks - TAKE THEM Don't worry too much about that. You will improve over time :)"
YouTube Link 2019-11-24T08:00Z 10.6M followers, 30.3M engagements

"2 in [--] - FLAT BELLY & ROUND BOOTY WORKOUT // No Equipment Pamela Reif 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"
YouTube Link 2018-07-15T12:08Z 10.6M followers, 28.6M engagements

"10 MIN DANCE CARDIO No Jumping - endorphin boost for all levels low impact knee friendly Fresh mamas bad knees or mad neighbours ♥ No jumps - max. fun And yeeees theres an Ava Max song / Werbung This routine is fun dancey and easy to follow but still gets your heart rate up and your body moving all without a single jump. A refreshing break from the usual high-impact chaos This one is perfect if you're: * tired of jumping * protecting your knees ankles or pelvic floor * a beginner or just getting back into movement * a new mama needing something gentle yet energizing * simply craving joyful"
YouTube Link 2025-06-30T05:52Z 10.6M followers, 676.5K engagements

"15 MIN SLOW STRENGTH Full Body - on the floor no standing up low impact I Pamela Reif yup no need to stand up today no squats or jumps either ♥ [--] efficient minutes for super strong toned & lean muscles / Werbung Oh we were definitely missing a workout routine like this advanced exercises that build a lot of strength we train our abs from all angles booty thighs chest upper & lower back shoulders and arms nothing high intensity no squats no jumps no high knees - only some very few mountain climbers for once hihi :))) . but don't be fooled this workout is still very intense PS: enjoy the view"
YouTube Link 2021-03-31T03:30Z 10.6M followers, 3.8M engagements

"45 MIN FEEL GOOD PILATES incl. Pam Style Bodyweight I 100% abs & booty burn Floor only - LIVE Ready to feel your best To feel every muscle working & a good stretch. without torturing yourself ♥ Talking you through all exercises - those 45min will fly by This video is suitable. - for getting back into training after a break / sickness - as a calm "weekend session" - as a balance to your heavy workout sessions Main focus: - Full Body Wake Up + Stretch - Abs - Full Body Strength / Pilates inspires - Legs + Butt Stretch This is DAY [--] Week [--] of my Home Workout Plans (you can find them on my"
YouTube Link 2026-01-12T06:14Z 10.6M followers, 145.1K engagements

"10 MIN UPPER BODY WORKOUT + Booty Band / Back Arms & Chest I Pamela Reif This little piece of equipment is no joke ♥ if it can make our booty sexy it can also do its magic for our upper body / Werbung I am super duper extra excited about this routine because we have never done something like this before INSANE for muscle activation. You will feel all the different parts of your upper body working You can decrease intensity by dropping the Booty Band and doing it with an imaginary one :D You can increase intensity by using a stronger Booty Band or [--] at once. Nice to combine with gym sessions"
YouTube Link 2021-06-09T03:30Z 10.6M followers, 4.7M engagements

"7 MIN PLANK CHALLENGE / No Equipment Pamela Reif HOW LONG CAN YOU KEEP UP :D // Werbung we all love (or hate) planks and here you have a quick & intense challenge for your core [--] minutes sound longer than they actually feel. The variations make it easier to stick to the whole routine :) You can do this whenever you have [--] minutes. In the morning before going to bed or in the end of your gym workout. Doesn't really matter But core muscles are one of my favorite things to train so have fuuuun ♥ You don't need any equipment or weights The video is also in full length which means you can just"
YouTube Link 2018-05-31T11:25Z 10.6M followers, 12.2M engagements

"12 MIN BOSS BTCH WORKOUT - shake your booty & boost your confidence I Pamela Reif Omg this is so much fun :D Even if you think youre not a twerking Gangster Girl - this video will turn you into one for at least 12min ♥ / Werbung Rule No. 1: Close your curtains :D Rule No. 2: Just have fun Even if you cannot follow a specific move make it your own Rule No. 3: Do it more than once (on a different day). It is best when you get the hang out of the choreo so this will require at least [--] test round :) So even if you are unmotivated - just start with this video & youll feel like a Bad Boss Btch"
YouTube Link 2022-06-18T01:30Z 10.6M followers, 4.6M engagements

"10 MIN FULL BODY WORKOUT - Beginner Friendly with breaks // No Equipment I Pamela Reif it's a challenging Beginner Workout Because we only get fitter if we get out of our comfort zone ♥ / Werbung MUSCLES: we train our Abs Arms Chest Legs Booty Back & overall Core Strength. SPEED: The exercises are slow but still intense. No Jumping involved (and therefore also very neighbor friendly haha). The SLOW SPEED gives you so much room to perform everything concentrated thinking of the exact muscles you want to train. BREAKS: We perform each exercises for 30s followed by a 10s break. You can already"
YouTube Link 2021-01-12T05:00Z 10.6M followers, 7.8M engagements

"8 MIN STRETCH FOR SPLITS - how to get your front splits / No Equipment I Pamela Reif who's joining a 30-day challenge Let's slideeeee into the New Year with an elegant split haha. Let's do this routine every day (maybe even 2x) and fingers crossed we can get our splits fast / Anzeige So: I USED to be able to do them. And then I stopped stretching and I totally lost it :D but I remember: it loved the feeling & the simple fact that "I can do the splits" lol. Those stretches are fully targeted on hip mobility hamstring & thigh flexibility. This is necessary to slideeee into a front split. Who's"
YouTube Link 2020-12-09T05:00Z 10.6M followers, 16M engagements

"12 MIN ENJOY CARDIO - a good mood cardio session LET'S HAVE FUN / Pamela Reif Celebrating our community of insane [--] MILLION Put on a smile & join me for a fun cardio session 🥳 / Werbung Thank you so much for being so motivated fit & disciplined ♥ Its my biggest pleasure to train with you and be your online friend (and nightmare). I am really glad for this platform and cant wait to bring more sweaty smiles and abs into your living rooms. ARE YOU READYYYYYY Say hi to Vol. [--] of our Happy Sweat aka. Happy Cardio Workouts Inspired by my personal love for those [--] videos I was really craving a 3rd"
YouTube Link 2021-05-21T03:30Z 10.6M followers, 7.2M engagements

"15 MIN FULL BODY CARDIO - burn lots of calories / No Equipment I Pamela Reif Ready to drip sweat ♥ This one gets super intense towards the end You will most likely struggle during those [--] minutes but that's okay You will be proud ♥ / Werbung This killer Cardio Routine burns a lot of calories - and that's what we sometimes want right Including HIIT classic cardio & lots of new movements. We do it onto the music so its a bit more engaging than a standard workout. However the exercises are not dancy So no this is NOT a dance workout :) You can do this video: on its own as a quick & intense"
YouTube Link 2022-11-16T02:00Z 10.6M followers, 5.4M engagements

"5 MIN DAILY STRETCH - a super quick routine for every day / No Equipment I Pamela Reif works perfectly as a cool down after ANY kind of workout before bed or in the morning after waking up ♥/ Werbung To be honest: I don't stretch enough. At the moment I just have [--] or [--] (that's optimistic) relaxed stretching sessions per week. With this cool down routine I might change my habits though :D We all have 5min after a workout. And 5min (= [--] exercises) already go a long way. We stretch the sides of our body our legs tummy and work on our spine and hip mobility. No new or fancy exercises - but"
YouTube Link 2020-09-02T04:00Z 10.6M followers, 21.4M engagements

"10 MIN SIXPACK WORKOUT - BEGINNER TO MEDIUM LEVEL including breaks / No Equipment I Pamela Reif on your way to build a sixpack but not fully there yet ♥ / Werbung Everybody starts somewhere & my other workouts require suuuper strong ab muscles (and neck muscles haha). I feel like this routine is a bit harder than the Beginner Ab Workout so I would say this is between Beginner & Medium Level. Perfect to build up your strength before you jump into those killer videos on my channel And listen. it includes BREAKS :D (If you feel like it's too easy with the breaks: just continue the last exercise"
YouTube Link 2020-10-23T04:00Z 10.6M followers, 11.4M engagements

"10 MIN TRAINED WAIST - Medium Level for toned side abs / No Equipment I Pamela Reif Finally a MEDIUM Level workout that is not soooo difficult :) we will train the side parts of our tummy: for a trained and toned waist ♥ This routine focusses on ab exercises that target your obliques. All kinds of side crunch variations (I think I got really creative here haha) and a couple of (easy) side planks for the ultimate burn. IF YOU WANT TO: you can also do the hard side plank version (not on your knees but on your feet). Have fun with this one & tell me how you like it __ No Equipment necessary no"
YouTube Link 2020-06-19T05:00Z 10.6M followers, 12.8M engagements

"10 MIN CALORIE KILLER / Medium Level - a HIIT workout that won't kill you I Pamela Reif 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 :)"
YouTube Link 2020-07-28T04:30Z 10.6M followers, 16.6M engagements

"20 MIN FULL BODY WORKOUT // No Equipment Pamela Reif NO EXCUSES ♥ a Full Body Workout that can do whenever and wherever you like. // Werbung You don't need any equipment or weights Targets the muscles of your whole body and gives you a QUICK SWEAT The video is in full length which means you can just follow whatever Im doing 30s for each exercise. 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"
YouTube Link 2018-04-29T16:29Z 10.6M followers, 59.7M engagements

"10 MIN FULL BODY STRETCHING - relax end your workout tight muscles I Pamela Reif Take it slow listen to beautiful music & give your body some love in a different way ♥ / Werbung Why & when do I stretch [--]. Regular training makes us hyped and increases adrenaline. Which is great I love the after workout feeling But especially when training in the evening I make sure to add a slow and relaxing stretching in the end so my body and mind slows down easier. Super important for good sleep [--]. To make sure my muscles are not getting stiff from squeeeeeezing them all the time. Too much of only one thing"
YouTube Link 2021-07-16T03:30Z 10.6M followers, 5.7M engagements

"LIVE MENTAL TRAINING - Zucker reduzieren mit @drmarcorathschlag (Dipl.-Psychologe) Dr. Marco Rathschlag Dennis & ich machen mit euch eine Mental Training Session zum Thema "Zucker reduzieren". Marco wird mit uns allen zusammen konkrete bungen aus dem Mentaltraining machen um den (emotionalen) Impuls nach Zucker direkt in der Live-Session bestmglich zu reduzieren. Hierfr nutzt er spezielle Augenbewegungen (Eye Movements) wie man sie bspw. aus der wingwave-Methode oder EMDR kennt sowie Hypnose. Ich habe es euch bei Insta schon ein paar mal gesagt - seit Oktober mache ich wchentlich"
YouTube Link 2026-01-25T13:00Z 10.6M followers, 47.5K engagements

"10 MIN MOBILITY ROUTINE - Anti Stiff Body Yoga dynamic & deep stretching For strong joints flexibility & fuller range of movements ♥ Lets enjoy the freeeeedom of moving our body smoothly until we get old / Werbung What are benefits of having good mobility to minimize the risk of knots and injuries being able to perform a full range of motion for all kinds of life (or sports) related movements & not screaming ouch I cannot reach my toes reduces muscle tension from sitting a lot or the opposite: exercising regularly performing fitness movements with a better technique to improve your posture"
YouTube Link 2023-04-05T01:30Z 10.6M followers, 1.9M engagements

"12 MIN SIDE BOOTY - Gluteus Medius Activation Hourglass shape your upper side butt I Pamela Reif Oh gosh - I was shaking haha ♥ a fireeeee Booty Activation Routine - especially for the Gluteus Medius Whats the Gluteus Medius Our butt consists out of [--] muscles. And if you want to make the Kardashians envy your booty we gotta work on all of them :D The gluteus medius helps to create an hourglass figure & make your hips rounder - at the top side part. Its the muscle you touch when you run your hands down the sides of your back. without squats lunges or jumps floor only low impact knee friendly"
YouTube Link 2022-05-03T01:30Z 10.6M followers, 4.6M engagements

"Loop Hair Tutorial - you could use a simple clip. or you can LOOP IT 😮💨😂 #pamelareif #hairstyle Beauty Haare firsur Hair Hairstyle Tutorial Blond Pamela reif Easy Schnell Abs Ab workout Sixpack Beauty Haare firsur Hair Hairstyle Tutorial Blond Pamela reif Easy Schnell Abs Ab workout Sixpack"
YouTube Link 2023-01-14T19:19Z 10.6M followers, 3.3M engagements

"10 MIN ENERGY BOOST WORKOUT - good mood dance cardio stop being lazy I Pamela Reif an absolute MOOD BOOSTER ♥ Feeling lazy Unmotivated A bit sad Or just looking for a FUN Cardio session / Werbung Welcome to the ENERGY BOOST workout. First song second move & I am already smiling from ear to ear :))) I would say the style is a mix between: - 12min Happy Sweat - 15min Happy Dance - 15min Boxing Cardio The music is super cool & it's definitely an intense and sweaty Dance Cardio Routine - but for some reason I have more energy afterwards than before :D Plus you don't notice that you did a hundred"
YouTube Link 2021-09-18T03:30Z 10.6M followers, 5.1M engagements

"15 MIN LEG WORKOUT Floor Only - Level: Medium slow Pilates Style low impact knee friendly Floor Only ♥ a Pilates-inspired workout. A slow way to train your inner thighs hamstrings butt & quads That means: no squats nothing extreme for the knees and nothing that will make you sweat / Werbung This workout has a touch of elegance while moving your legs in all kinds of directions to train our muscles in a very calm way. We start with a set of Glute Bridges continued with a big variety of Side Lifts Inner Thigh Lifts Booty movements & a small stretching / calm down set in the very end. Level: I"
YouTube Link 2022-12-09T02:30Z 10.6M followers, 2.7M engagements

"10 MIN STEPPING CARDIO - walk [----] steps in a fun way I Medium Intensity Ready to walk half a marathon with me (or 2% of it haha) ♥ On the beat of the music we have soooo many step variations & you wont even pay attention to them because THE ARMS will distract you :D / Werbung Hundreds of workout videos and we didnt have one like this yet #wohooo Grabbing [--] small weights or bottles you get an extra arm workout in at the same time. This routine (hopefully) makes you smile and (definitely) burns calories get you into sweaty mode brings up your step-count and is amazing to combine with my other"
YouTube Link 2023-03-29T01:30Z 10.6M followers, 2.1M engagements

"10 MIN BYE STIFFNESS - active stretching & mobility I in the morning before or after a workout Is normal stretching too boring Dont want to sit down & do nothing Lets do it the DYNAMIC way ♥ Including advanced moves - for strong joints happy muscles flexibility & fuller range of motions. Sometimes I just DONT feel like doing a calm kind of stretch. I feel stiff I know I should do it but I rather want to move my body in a more sporty way anyways. This routine comes in perfect whenever you feel stiff like a stick (e.g. in the morning) want to do something in the late evening without potentially"
YouTube Link 2023-11-24T02:30Z 10.6M followers, 1.4M engagements

"30 MIN FULL BODY STRETCHING - perfect for rest days / No Equipment I Pamela Reif This 30min Full Body Stretching Routine is perfect for Rest Days or anytime your muscles feel extra stiff or sore. This also helps to increase mobility and flexibility which then again helps to perform exercises during our other workouts better. I also like to do this before bed if I need to calm down my mind and feel like relaxing. The routine is basically a longer version of the 15min Daily Stretch :) We will stretch our entire body: from neck to hamstrings thighs butt hip flexors back spine mobility hip"
YouTube Link 2020-06-11T18:07Z 10.6M followers, 7.7M engagements

"10 MIN TUMMY TORTURE - Killer Sixpack Vol. [--] - extreme ab workout I PS: no mountain climbers YES I FAILED for once :D But we are in loveeee with the challengeeeee right Lets shock our abs with some new moves ♥♥♥ / Werbung For this one I dont witness the classic burn because my abs just give up right away :D I definitely feel it the day after and I cannot wait for the day and level of strength when this will be easy peasy. Dream big - work hard - make it happen. PS: No mountain climbers no plank jumps no standing up for lower abs upper abs & side abs advanced level 100% suitable for men You"
YouTube Link 2024-01-06T02:30Z 10.6M followers, 3.5M engagements

"CASTLE - Alle Farben & HUGEL ft. FAST BOY / Fun Warm Up Routine I Pamela Reif Frans aka. Alle Farben is back again ♥ Today with a - super cool - performance & his brand new single Castle / Anzeige Hahah we were trying so hard to stay cool for the Calf Lifts in the beginning and for the last exercise he totally lost it. PURE D-R-A-M-A :D Still cant believe how fun Frans is. Was a pleasuuuure to film with him. This video works perfectly: - as a full body warm up - as a short & sweet workout - to get your heart rate up in between other videos __ Castle is also in my workout playlist. I update it"
YouTube Link 2022-01-21T02:30Z 10.6M followers, 935.7K engagements

"10 MIN ONLY BACK - Bodyweight Workout on the floor - maximum focus on back muscles I No Equipment Training your BACK at home is tricky. Thats why most No Equipment Upper Body Workouts focus on push ups (chest) arm movements etc. ♥ But this video / Werbung We normally need to pull or lift things to engage our sexy back muscles. But I got creative and created a routine to target the backside & posture - without any equipment needed. This includes movements that look and feel weird (at first) and that you have probably not done in the past. PS: BACK PAIN or engaged muscles Dont mess up those 2"
YouTube Link 2024-01-17T02:30Z 10.6M followers, 4M engagements

"HOW TO make your hair grow quicker & snatch your face"
YouTube Link 2025-07-26T17:34Z 10.6M followers, 269.4K engagements

"10 MIN CHRISTMAS DANCE WORKOUT [----] - happiness in winter wonderland I special guest: white horses THE HORSES make everything better ♥ I cant stop staring at them they were so happy running around in the snow No matter if you're in your pyjama sweater or workout outfit - put on a smile & youre ready to go Send me your video to IG: christmaspamelareif - I will do a #PamelaXmasDance Compilation with people from all around the world like every year ♥ grab your partner sibling or parents to make it extra fun __ Its the time of the year again. The time nobody in this world has motivation to work"
YouTube Link 2025-12-03T02:30Z 10.6M followers, 305K engagements

"8 MIN HEAD TO TOE STRETCH - after your workout for flexibility & stiff muscles I Pamela Reif a perfect routine for every day ♥ Want to calm down after a workout Start your day with some easy movements Or relax along piano music before you go to bed This one is for youuuuu ♥ / Werbung We stretch our entire body - from head to toe 8min = [--] exercises. We got lots of possibilities in that short period of time :) - neck chest & shoulders - back & spine - the side of your body from armpit to hips - wrists / hands - legs: hamstrings thighs hip flexors & butt - feet Those exercises focus more on"
YouTube Link 2022-06-11T01:30Z 10.6M followers, 1.9M engagements

"15 MIN THIGH WORKOUT - LOW IMPACT only on the floor no squats knee friendly / Booty Band + Book a "knee friendly" Thigh Workout without any standard exercises (squats lunges .). We only stay on the floor If you have bad joints or suffer from knee pain - this workout could be nice for you ♥ Werbung Don't be fooled: it looks easy it starts easy. and suddenly the end is so hard :D :D I was FAILING Watch closely the book slipped down haha. Our new piece of equipment: a BOOK. We for sure all have that at home right Fans are more than welcome to use my cookbook for this haha :) The book forces us"
YouTube Link 2021-05-05T03:30Z 10.6M followers, 4.7M engagements

"12 MIN PRETTY ABS + ARMS I floor only creative exercises Pilates inspired I No Equipment Wellll Spaghetti arms or a soft belly Totally fine every body is pretty ♥ But feeling stronger and toned Thats a great bonus / Werbung In case you want strong (but not bulky) arms strength to hold shopping bags and carry delivery boxed a core like hulk a sixpack (visible or hidden) this workout is great for you This video will not give you huge muscles. It will just fight flabby bingo wings shape your neck-shoulder-line keep your back straight train your core [---] give you a nice full body tension & help"
YouTube Link 2025-05-21T01:30Z 10.6M followers, 702.2K engagements

"8 MIN PAMS MORNING ROUTINE - QiGong deep breathing lymphatic activation body tapping stretching Highly requested shown 100x on my story & finally for you to follow along ♥ Thats how I start (an ideal) morning. My parents love to join as well / Werbung [--]. Deep Breathing ♥ We begin with slow intentional extra deep breaths to wake up your body & mind. This boosts oxygen flow activates the parasympathetic nervous system (PNS) which is responsible for the body's "rest and digest" state. This helps to lower stress hormones (like cortisol) and set a calm tone for the day. Inhale deeply through the"
YouTube Link 2025-03-18T02:30Z 10.6M followers, 942.5K engagements

"10 MIN UPPER BODY + Booty Band I seems simple but is magic for your back & posture Find it difficult to train your BACK without using weights Grab your booty band If it can make our booty sexy it can also do wondeeeers for our upper body / Werbung This is an updated version of our 1st "Upper Body + Booty Band" - new exercises new variations new challenge :) I was literally sitting on my mat thinking in which direction I can still pull this band because Vol. [--] is one of my favorite workouts ever :D I had some new ideas hope you like themmmm xxxx This workout is not sweaty at all it focusses on"
YouTube Link 2023-09-20T01:30Z 10.6M followers, 1.4M engagements

"pancakes for breakfast cake for dessert - I love my nutrition 🤤 macros included"
YouTube Link 2025-11-26T18:26Z 10.6M followers, 200.2K engagements

"6 REASONS to do pelvic activation. In the comments 🫶🏽"
YouTube Link 2025-07-26T17:29Z 10.6M followers, 253.9K engagements

"12 MIN ED SHEERAN DANCE WORKOUT - 25th Birthday Special / Happy Full Body Workout Let's celebrate my birthday together Dancing to Ed Sheeran songs with the most magical view ♥ / Werbung A SWEATY Full Body routine: [--]. Bad Habits: Focused on Arms & getting our heart rate up. [--]. Sing: Just makes me super happy :D [--]. Castle On The Hill: Some intense Leg & Booty work hidden behind fun exercises. Make it burn We just filmed it during our Ibiza vacation. Es Vedra is so magical I hope you enjoy this wonderful sunset moment ♥ __ Apart from the smiles & I can also guarantee a serious number of burned"
YouTube Link 2021-07-09T03:30Z 10.6M followers, 5.8M engagements

"10 MIN LEGS + FAT BURN - tone your thighs booty & burn calories - No Equipment I Pamela Reif want to train your legs and booty & burn body fat at the same time I got you ♥ / Werbung This routine combines STRENGTH exercises for thighs hamstrings & booty with some CARDIO / HIIT movements like Jumping Jacks High Knees and Mountain Climbers. I reallyyyy hope you like this combo I think it's perfect for an intense Leg Day or a Fat Burner Day. It's not too hard (it didn't kill me it won't kill you haha) but it's still a burner. The music is very motivating as well I was also sweating quite a bit -"
YouTube Link 2020-08-26T04:30Z 10.6M followers, 10M engagements

"RECIPE 🍰 Apple Slice Cake 218kcal & no added sugar"
YouTube Link 2025-10-25T08:47Z 10.6M followers, 114K engagements

"15 MIN STANDING ARMS + WEIGHTS - Gym Style / burns like fire everything you need for toned arms My arms were sore for [--] DAYS after doing this :D If you are in love with pain (of burning muscles) this one is for you ♥ Turn your arms into jiggeling jelly for a good cause. They will be so sexy & toned - promise / Werbung ALWAYS REMEMBER - its just upper body. So dont be afraid Its NOT full body exhausting. You will basically laugh at yourself. Its funny how much an arm can struggle :D 100% upper body muscles: biceps triceps shoulders back + a little bit of core gym style (for at home or gym) I"
YouTube Link 2025-10-29T06:36Z 10.6M followers, 385.3K engagements

"10 MIN BOOTY WORKOUT - Knee Friendly Low Impact No Squats or Lunges / No Equipment I Pamela Reif a "knee friendly" Booty Workout that doesn't include the standards like squats or lunges. If you have bad joints or suffer from knee pain - this workout might be good for you ♥ / Anzeige Yay a new 10min version I know you like the 15min Knee Friendly Booty Workout a lot - so it was about time for another alternative for us :) I hope you enjoy this one as well It's super important that you THINK about your glutes during every second and try to make them BURN. Make sure you don't release tension and"
YouTube Link 2020-09-23T04:00Z 10.6M followers, 8.1M engagements

"10 MIN BEAUTIFUL YOGA - Active & Flowy - full body strength & deep stretching I Pamela Reif My personal favorite ♥ Beautiful flows & beautiful music. This routine mentally slows you down while physically gives you fresh energy. One word: ENJOY ♥ / Werbung A dreamy sunrise on the Maldives - for your mind body and soul. Even though its hard waking up in the dark is alwayssss worth it if we all have such a calming video afterwards. A mix out of flowy stretching - to release tension without making it boring a yoga-inspired way of training - we have [--] flows of [--] - 2min each. A combination of"
YouTube Link 2025-04-09T01:30Z 10.6M followers, 506.8K engagements

"Joel Corry - Lonely // HAPPY DANCE WARM UP / No Equipment I Pamela Reif Are you ready to get in a . HAPPY MOOD ♥ I'm really not a dancer but this song makes me do a Side Step real quick :D / Werbung This Song Workout is great as a general WARM UP for the entire body :) we have leg movement get our hips a little more loose shake out our arms and increase our heart rate. This could even count as cardio if you repeat it several times __ A "Song Workout" fits to a specific song and is similar to a small "choreography". This means we are not doing 30s per exercise - we are doing a new movement as"
YouTube Link 2020-04-10T07:00Z 10.6M followers, 11M engagements

"life is a movie"
YouTube Link 2025-11-17T21:18Z 10.6M followers, 208.1K engagements

"10 MIN BASIC HIIT - killer High Intensity routine standard exercises I Pamela Reif Burn lots of calories & tone your muscles with a BASIC HIIT workout. This might get you to your limits but the music is amazing ♥ / Werbung Woooop woooop I already know our previous 10min HIIT by heart (including the songs). So I was desperate for a new version :D This workout is: [--]. HIGHLY EFFECTIVE Super intense full body movements training almost every muscle in your body. Paired with a high heart rate non stop = burning calories burning fat increase your metabolism tone your muscles [--]. FILLED WITH BASICS"
YouTube Link 2021-07-21T03:30Z 10.6M followers, 4.9M engagements

"WIEIAD 🍪 no-recipe-needed Edition"
YouTube Link 2025-11-16T12:42Z 10.6M followers, 304.2K engagements

"20 MIN BOOTY + THIGHS - with weights I build your booty & tone your thighs // TALKING MODE yaaaaay - our first workout WITH WEIGHTS If you don't have any weights home - don't worry I got you ♥ / Werbung I use a 10kg / [--] lbs dumbbell. Choose a weight that feels good for you Weights help us to increase the intensity of a workout build rounder muscles (booty alarm) and make us stronger Your home-made weight: [--]. Take a bag [--]. Search for dense + heavy food in your kitchen. For example: packs of flour rice oats etc. [--]. You can easily put [--] to [--] packs into one bag. That makes [--] to [--] kg :) This"
YouTube Link 2020-10-20T04:00Z 10.6M followers, 8M engagements

"10 MIN TOUCHDOWN CARDIO with Bijan Robinson - no jumping quick feet calorie burner I Bonus: Abs Lets burn a whole lotta calories with Bijan Robinson Hes an American Football star and running back. Hes so fast even your excuses cant keep up :D / Werbung Trust me you dont wanna miss this one. Whether you're a die hard NFL fan or just here for a sweaty Pam workout - Bijans presence will motivate you. Oh and did I mention you get to watch his muscles Youre welcome. We had such a good time filming this workout Its a great mix of effective Cardio exercises motivating music and some abs as a bonus."
YouTube Link 2025-02-26T02:30Z 10.6M followers, 305.9K engagements

"Search for excuses OR make it work on [--] sqm 🤷🏼♀🫱🏽🫲🏻"
YouTube Link 2025-07-26T17:31Z 10.6M followers, 194.6K engagements

"12 MIN HAPPY SWEAT WORKOUT - good mood Cardio workout / including HIIT I Pamela Reif Cardio won't be boring today ♥ such a fun calorie killer / Werbung I know you guys have a love-hate relation ship with my HIIT workouts. But I promise - this one is DIFFERENT :D Of course it's high intensity. But it's sooo much fun at the same time I don't notice that it's exhausting until the end. I tried to take the mood of "Hey Mama" of the Happy Dance Workout & extend it to an entire video. Hope you like it by the way: NO JUMP SQUATS NO HIGH KNEES NO BURPEES __ Apart form the good mood & I can also"
YouTube Link 2020-06-05T05:30Z 10.6M followers, 19.7M engagements

"10 MIN SLOW YOGA + BREATHING - Anti Stress / for mornings before bed or after a workout Just watch how your body calms down & lets go of physical and mental tension ♥ For mind body & soul. We start with a Full Body Yoga Stretch & end with 3min of Deep Breathing / Werbung Even if you are not used to sitting still and just breathe for 3min - try to let it happen You will go through phases like this is boring should I just skip it my back hurts or even this is a waste of my time - but trust me it isnt. It takes a moment to get used to it. But deep breathing is such a helpful tool to let go of"
YouTube Link 2023-05-12T01:30Z 10.6M followers, 1.4M engagements

"8 MIN SITTING TOO MUCH STRETCH - fix your posture stand straight & reduce pain / Pamela Reif Got a round back With your head sticking forward like a turtle Does your mom tell you to stand straighter . might be the case because your are sitting a lot ♥/ Werbung The typical "desk position" can lead to tightness and pain in the neck back shoulders lower back and hips. This routine focusses on correcting the sitting-position and basically bend our body into the opposite direction. This opens the chest mobilizes the spine stretches the shoulders and the back. Let's get a better posture Standing"
YouTube Link 2021-01-16T05:00Z 10.6M followers, 6.6M engagements

"15 MIN SEXY BACK WORKOUT - upper & lower back lats neck / with (homemade) weight I Pamela Reif 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 [--] upper body day per week. I have never in my life"
YouTube Link 2021-01-19T05:00Z 10.6M followers, 7.2M engagements

"10 MIN HIIT + STANDING ABS - high intensity calorie burn I Pamela Reif A combo of fat-burning HIIT & standing Ab movements. So we have both effects in a short time ♥ / Werbung I reaaaally really like this workout :D Im super happy that I can enjoy this myself from now on. Its like a basic HIIT session but with the BONUS of training your Abs. All standing no yoga mat required. Ideal if you are on the go and dont have anything with you ABS #1: I turned the rests into slow standing Core exercises. Ab Twists Standing Crunches etc. ABS #2: I focused on HIIT movements that involve more Core"
YouTube Link 2022-01-26T04:14Z 10.6M followers, 5.7M engagements

"10 MIN BURN DOWN SLOWLY - Ab Workout Medium-Beginner I with pelvic floor + deep core activation No hectic no sweat intense burn ♥ Work with your breath exhale to squeeze activate your lower abs & pelvic floor and find that deep core connection. No sweat no rushed movements / Werbung This video is not about making yourself suffer its about activating your core mindfully & slowly. perfect for medium & beginner level a nice start for advanced people activate first. destroy later slow & mindful core activation pelvic floor activation work with your breath: exhale and squeeze the abs for lower"
YouTube Link 2025-07-23T01:30Z 10.6M followers, 751.1K engagements

"12 MIN STRETCH FOR SPLITS - how to get your splits deep stretching I Pamela Reif Ready to slide through life with a beautiful split Since my short 8min Stretch for Splits is one of my most famous stretching videos eveeerrrrr I decided to share a longer deeper and harder version Because obviously it needs more than 8min of stretching to get your splits. Maybe [--] (Just kidding we gotta do this more often :D) Those stretches are fully targeted on hip mobility hamstring & thigh flexibility. This is necessary to slideeee into a front or middle split. As a bonus we get a view on the Maldives. As"
YouTube Link 2022-04-20T01:30Z 10.6M followers, 1.8M engagements

"10 MIN LOWER AB WORKOUT / No Equipment I Pamela Reif train that stubborn lower part of your belly ♥ / Werbung One of the most requested videos ever I never wanted to do it because most people advertise their videos like "LOSE LOWER BELLY FAT". But we (hopefully) all know: you won't burn only fat in this specific place by training it. STILL: having strong lower abs is very beneficial. It keeps your core tight prevents back pain makes your belly look flatter because you can "hold it in" better and: if you lose that fat you will also see your Ab Lines Please please please make sure: to keep your"
YouTube Link 2020-12-15T05:00Z 10.6M followers, 36M engagements

"10 MIN BOOTY ACTIVATION - to grow your glutes / optional: Resistance Band I Pamela Reif If you want to grow + shape your BOOTY it's super duper important to activate those muscles properly & feeeeel them working. A good question is always: when doing squats - does your BOOTY burn or do you only feel your THIGHS / Anzeige Those exercises are amazing to target your glutes and really set them on FIRE. I get the best results when I add a resistance band / booty band around my thighs. This forces the sides of my butt to work even harder & reminds me every second of those [--] minutes to engage my"
YouTube Link 2020-04-06T16:20Z 10.6M followers, 15.1M engagements

"20 MIN BOOTY WORKOUT - Weights & Booty Band / double the torture for a round booty I Pamela Reif want to grow your booty ♥ let's use weights AND a booty band / Werbung If you don't have a proper weight don't worry Read my "homemade weight tutorial" below ♥ This routine is on the same level as the other "20min Booty + Thigh with weights" that I uploaded before. Got tired of the old one PERFECT - switch it up with this workout I am using a 10kg / [--] lbs dumbbell. Please choose a weight that feels good for you. Weights help us to increase the intensity of a workout build rounder muscles (booty"
YouTube Link 2020-12-30T05:00Z 10.6M followers, 10.4M engagements

"6 MIN QUICK + DIRTY ABS - short & VERY effective - intense sixpack workout No time No problem 6min are nooooothing - even less than the snooze button on your alarm Its quick time efficient & really challenging ♥ / Werbung Inspired by my famous 6min Brutal Abs with over [--] Million clicks I created a new and updated version in the same length aka. shortness. I find this one way harder but we also had [--] years to grow stronger hahaaaa for lower abs upper abs & side abs advanced level 100% suitable for men [--]. Make sure to keep your LOWER BACK flat on the mat. Only lower your legs as far as"
YouTube Link 2024-04-10T01:30Z 10.6M followers, 2.4M engagements

"10 MIN ABS + FAT BURN - Floor Edition / burn fat to see the abs you train I Pamela Reif No standing no squats no burpees ♥ get super strong abs & burn fat while staying down on the floor / Werbung This routine combines [--] topics: hardcore sixpack exercises to train our core muscles and BUILD visible abs cardio movements that get our heart rate up to BURN calories and fat. = getting rid of the fat so we can SEE the abs we trained :) Make sure to give it YOUR ALL during all those climbers Go as fast and hard as you can. You are with me for those 10min anyways make them count PS: We recorded this"
YouTube Link 2021-06-30T03:30Z 10.6M followers, 9.2M engagements

"10 MIN BOMBASTIC BOOTY - activate your butt muscles & make them grow I Pamela Reif a killer Booty Activation - without any squats lunges or jumps ♥/ Werbung This is basically Vol. [--] of our beloved 10min Booty Pump Routine. We put a focus on our BOOTY without including thigh work. We isolate the glute muscles & learn to hit them nicely. You will (hopefully) like this workout if you . - like the 10min Booty Pump or 12min Grow Your Booty Video - have bad joints or knee pain - only feel your thighs burning during squats - want to grow your bubble butt & therefore need to put a bigger focus on it"
YouTube Link 2021-08-24T03:30Z 10.6M followers, 6.9M engagements

"10 MIN FULL BODY STRETCHING - to end your workout for tight muscles & flexibility I Pamela Reif this video is perfect as a cool down after your workout ♥ my main use: sore & tight muscles from working out haha / Werbung We stretch our entire body - legs: quads hamstrings calves & butt - hips - tummy - back & chest - spine Since I stretch so much in the meantime I gotta keep uploading new videos :D otherwise I would get bored by doing my same ones over & over again. PS: I hope you like the music and scenery here :) I am on a photo production right now for one of my new fashion collections & my"
YouTube Link 2021-04-07T03:30Z 10.6M followers, 4.5M engagements

"10 MIN AB WORKOUT // No Equipment Pamela Reif inspired by my most popular "Sixpack Workout" - the NEW VERSION // Werbung Whenever I meet people who workout with my videos & ask them which one they like most they ALWAYS say: "your Sixpack Workout". After [---] years it might be time for a new one then haha MY OPINION: burns even more makes me sweat more and gives me such a good feeling in my abs Maybe it's also because I'm not as "used" to this exercise combination yet. In any way: you should definitely give it a try :) Would love to hear which one you prefer - the old or the new one __ No"
YouTube Link 2019-10-20T07:00Z 10.6M followers, 111.3M engagements

"10 MIN UPPER BODY WORKOUT - Back Arms & Chest / No Equipment I Pamela Reif SURPRISE ♥ due to the current situation I decided to NOT wait another [--] weeks until I upload the next workout. And being at home . I felt like we are in desperate need of an UPPER BODY WORKOUT haha. Because my abs are crying & I don't want to do another jump squat either. / Werbung Upper Body Workouts for arms back & chest are rare to find & that has a good reason. It's super hard to train them effectively without any additional equipment. I think (fingers crossed) I did a pretty good job with the exercise combination"
YouTube Link 2020-03-22T08:00Z 10.6M followers, 24.7M engagements

"12 MIN ELEGANT ARMS WORKOUT - Chill Version for toned arms & a straight posture I Pilates inspired Train your arms effectively in a chill & not so extreme kind of way ♥ / Werbung Wellll whether you have spaghetti or wobbly arms: Don't worry any kinds of arms are beautiful :) But having toned and strong arms (that can hold some shopping bags) coming out of your tank top is also fire Dont underestimate the power of a nice upper body :) its visually nice and good for your health floor only no standing up helps for: a straight posture wobbly arms & back pain muscles trained: Shoulders Triceps"
YouTube Link 2022-09-14T01:30Z 10.6M followers, 3.3M engagements

"50 MIN ABS SEXY DANCE FAT BURN - burn 400kcal live with me Re-Upload of our Lives Session in 4K - thank you for joining ♥ I haven't been live for [--] years - wow. If you want to - brighten up your mood - make your abs burn - burn lots of calories - shake your hips & feel sexy . this one is for you ♥ Those are the individual workouts: - 8min Professional Ab Crusher (with a proper Copenhagen Plank explanation I know you needed that) - teaching you the new Dance Workout SLOWLYYYY - and then another round of the Dance Workout - 15min Standing Abs + Fat Burn (Variation) __ Equipment needed:"
YouTube Link 2026-01-03T17:06Z 10.6M followers, 310.2K engagements

"ALRIGHT - Alle Farben ft. Kiddo / Basic & Happy Warm Up I Pamela Reif Say hi to our super motivated special guest Frans also known as Alle Farben ♥ He visited me at home to film a Song Workout to his hit Alright / Anzeige First things first: he did AMAZING :D He learned so quickly didnt moan and groan & was totally down to do the (cringy) drama moves haha I had backup plans in case hes not so fun but he went aaaall in Loved it. Our biggest Ab Workout that day was laughing :D This video works perfectly: - as a full body warm up - as a short & sweet workout - to get your heart rate up in"
YouTube Link 2021-11-17T04:30Z 10.6M followers, 1.2M engagements

"20 MIN BOOTY WORKOUT // No Equipment Pamela Reif YAYYY a new booty workout // Werbung No Equipment - No Excuses - No Breaks (expect for one haha). Super super intense got me dripping sweat & my booty burns like fire while doing this. Make sure to give it a try - you'll hate me during the workout you might end up loving me afterwards ♥ A lot of those movements are kind of challenging - if you need a break - take it You will get better over time :) just don't quit The video is in full length which means you can just follow whatever Im doing 30s for each exercise. There is one break in between."
YouTube Link 2019-06-16T08:47Z 10.6M followers, 22.6M engagements

"ULALA Latin Song Workout - Myke Towers Daddy Yankee I Sexy Dance Warm Up Lets see if you like South American Vibes ♥ Let me know in the comments if we need a longer version of dancing to Latin music / Werbung Not gonna lie Im singing along with imaginary Spanish - but Im totally feeling it :D So: Activate eveeeerything inside of you that seems Latina and have fun with this quick dance session ♥ Use it - as a warm up or 3min mood booster - to fight laziness & get into a workout mood - get your heart rate up in between other videos - finish your session (let's burn those extra calories) __"
YouTube Link 2022-12-14T08:19Z 10.6M followers, 1.1M engagements

"10 MIN AB WORKOUT - Side Abs & Obliques // No Equipment Pamela Reif Struggling with the SIDES of your stomach // Werbung I'm talking about that tiny bit of wobble that creates a fat roll if you put on a pair of skinny jeans. This workout trains your entire abs - but with focus on OBLIQUES If you want to make this part stronger - take [--] minutes and give this workout a GO ♥ no talking just TRAIN :) No Equipment or weights needed The video is in full length which means you can just follow whatever Im doing 30s for each exercise NO REST IN BETWEEN. I recommend switching up your workouts to give"
YouTube Link 2018-12-30T15:57Z 10.6M followers, 14.3M engagements

"10 MIN SIDE ABS + SIDE BOOTY - [--] in [--] Hourglass Workout / strong waist ab lines & round booty Double efficient in half the time ♥ for ab lines a strong body a fuller top-booty & to fight a muffin top / Werbung This routine is filled with new exercises that COMBINE a toned waist with a trained booty Those [--] muscle groups are located very closely in our body so its easy to target them with similar movements by adding tiny twists. I actually did this routine [--] times within [--] days (practicing filming and filming again haha) and the entire side of my body was sooooo sore :D Means = we hit the"
YouTube Link 2023-05-17T01:30Z 10.6M followers, 1.8M engagements

"10 MIN SEXY DANCE WORKOUT - shake your hips for happiness self-confidence & fat burn Sean Paul Cardi B & Burna Boy ♥ Join me and dance yourself to a healthier & SMILING version of yourself :) / Werbung This workout is easy to learn BUT TOOK ME WEEKS to create :D I dont know why but luckily I didnt give up. Im happy you love it so much - that means the effort was worth it Just bring 10% of motivation and I will transform it into 110% Not even joking even if you start unmotivated. THIS WILL CHANGE YOUR MIND :D Cardio is always fun if you do a Pam Dance Workout - right NOTES: close your curtains"
YouTube Link 2026-01-08T03:30Z 10.6M followers, 307.3K engagements

"10 MIN SWEATY ENDORPHINS - a good mood High Intensity Choreo // Dance I Pamela Reif Unmotivated Just start with this video & see how you feel afterwards ♥ Wanna bet that you will be smiling and FILLED with endorphins :) / Werbung Endorphins = Happy Hormones No time for sadness or grumpiness today - lets rain those endorphins on you When I showed you Spoilers in my Insta Story at midnight I got tons of shit its nighttime but Im so pumped to do this right now messages. Haha thats exactly what I wished to achieve I have to admit - Im proud of this routine :D I even got Dennis to watch my"
YouTube Link 2022-05-11T01:30Z 10.6M followers, 17.1M engagements

"10 MIN CARDIO + WEIGHT - spice up your calorie burn session & get stronger / Bonus: Standing Abs Ever did WEIGHTED Cardio before ♥ After [---] rounds of High Knees and Jumping Jacks its time to spice this up. A bit less sweaty but literally "heavier" / Werbung and YES after a very clear 97% voting I designed the routine ON THE BEAT of the music. I agreeeeee - it might take me 10x longer to design them - but those workouts are more motivating indeed So what do we do I digged for all kinds of Cardio movements (new and old) and tested where we can include a weight comfortably. Let me tell you:"
YouTube Link 2023-04-12T01:30Z 10.6M followers, 1.3M engagements

"12 MIN HAPPY CARDIO - a good mood High Intensity Choreo / No Equipment I Pamela Reif a fun calorie killer ♥ feeling unmotivated feeling a bit sad or just want to do a fun way of INTENSE Cardio / Werbung Say hi to Vol. [--] of our "Happy Sweat" Workout I know HIIT and Cardio is a love-hate relation ship for most of us. This video is for sure intense - but I find it sooooo much more fun than a regular way of doing Cardio I don't notice that I'm out of breath until the end. The moves are more "classic" than the ones of a dance workout easier to follow & definitely more high energy from start till"
YouTube Link 2021-01-06T05:00Z 10.6M followers, 28.1M engagements

"10 MIN COOL DOWN ROUTINE - slow workout suitable for nighttime // No Equipment I Pamela Reif You can do this video after any of my other workouts - as a COOL DOWN or even AT NIGHT before sleep // Werbung It's a calm routine with slow strength exercises & some stretching. I reaaaally like it since it slows down my mind gives my body a nice stretch and still makes me "feel" all muscles with a little burn :) __ No Equipment necessary and not much space needed :) The video is in full length which means you can just follow whatever Im doing 30s or 60s for each exercise. You can add this at the end"
YouTube Link 2019-12-08T08:00Z 10.6M followers, 5.4M engagements

"10 MIN BOOTY BURN // No Equipment Pamela Reif A quick & intense workout to target your butt. You don't need any equipment or weights // Werbung I usually train my legs in the gym but I love to do this whenever I'm traveling or don't have time to do a full leg day with weights ♥ The video is in full length which means you can just follow whatever Im doing 30s for each exercise. __ 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/ ➞ Food"
YouTube Link 2018-01-30T15:12Z 10.6M followers, 54.1M engagements

"45 MIN BOOTY ABS + FAT BURN - intense combo for the ultimate burn I LIVE Workout I Pamela Reif Finally another LIVE workout on YouTube . and the LONGEST one ever / Werbung The main focus is on Booty (2nd part of the workout is a KILLER) but we start off with an intense Ab Routine to fire up our baby sixpack as well :) secondary muscles are thighs and overall core strength. I talk you through the exercises & give you little tips on how to train your booty and abs more effectively. Sweating together is easier than being all alone haha We start with "15min Sixpack" continue with "10min Glute"
YouTube Link 2020-09-12T11:18Z 10.6M followers, 12.7M engagements

"10 MIN HARD BUT(T) WORTH IT - Booty Activation its magic for your glutes Do this TO START any Leg Day for the best Booty results ♥ / Werbung People always ask me how do you have a comparable big booty but no big thighs - well yes parts of it is genetics BUTT Im also verryyyy specific about my Leg Days :D Its like science to me Even if I perform compound exercises (Squats Deadlifts .) I make sure to mainnnnnnly focus on my booty not my thighs. Strategy 1: Activating my glutes is a must for me. No matter if I train at home with bodyweight or weights in the gym. Its the best way to make me feel"
YouTube Link 2023-10-03T01:30Z 10.6M followers, 3.7M engagements

"10 MIN BOOTY WORKOUT - training for a bubble butt NO JUMPS / No Equipment I Pamela Reif it's time for a new CLASSIC 10min Booty Workout . PS: no jumps I would have lost balance on the boat haha ♥ I hope the rainbow in Capri (Italy) will make the booty burn more beautiful / Anzeige Working on that round bubble butt from all angles Adding lots of PULSES to increase tension & make it harder for the booty muscles. different FEET POSITIONS so we train the side parts of our glutes & inner thighs. Switching positions is always a good option to hit the muscles form all angles. ACTIVE RESTS by holding"
YouTube Link 2020-11-13T05:00Z 10.6M followers, 15.7M engagements

"15 MIN SIXPACK WORKOUT - Medium with Beginner Alternatives / for lower upper & side abs Make your (future) sixpack burn like fire ♥ this workout is on the floor & even suitable for Advanced Level if you skip the breaks and lower your legs all the way to the floor (Leg Lifts Jack Knife etc.) ♥ enjooooy / Werbung SET 1: LOWER ABS - make sure your lower back stays flat on the floor. Only lower your legs to a point that is possible for you without letting your lower back lift off the mat :) SET 2: SIDE ABS - doing all kinds of twists for more visible Ab Lines :) SET 3: UPPER ABS - seeing your"
YouTube Link 2023-01-11T02:30Z 10.6M followers, 3.3M engagements

"20 MIN FULL BODY WORKOUT - Intense Version / No Equipment I Pamela Reif An intense Full Body Workout that you can do without equipment wherever and whenever you like ♥ this is definitely more intense than my old 20min Full Body Video (the one with [--] million views) // Werbung It targets the muscles of your entire body and gives you a good sweat :) For some reason I had soooo much fun filming this workout. I just enjoy the music and the exercises a loooot here. Grab yourself a towel or yoga mat & let's do this together NO EXCUSES. _ The video is in full length which means you can just follow"
YouTube Link 2020-03-15T08:00Z 10.6M followers, 26.7M engagements

"10 MIN UPPER BODY + ABS - for arms chest and core with DJ Joel Corry / No Equipment I Pamela Reif ask your boyfriend dad male friend or brother to join This is (obviously) super suitable for men as well ♥ / Werbung Let's welcome back our special guest @Joel Corry from the UK. and his amazing music If we look closely we can see him struggling :D I made this muscular super fit strong hulk STRUGGLEEEEEE haha I admit holding those muscles up during the last couple of exercises must be harder than holding up spaghetti arms. When he sent me the mix of his music I felt like it's so motivating and"
YouTube Link 2020-09-16T04:30Z 10.6M followers, 4.5M engagements

"10 MIN BENSON BOONE AB WORKOUT - love & heartbreak songs LIVE Singing Suffer with Benson & enjoy his BEAUTIFUL live performance in the end / Werbung Who says you need hardcore music to work out In this video we train our sixpack to love songs embracing the pain of our abs (or our heart) in a dramatic way :D as Benson says it burns furchtbar. Thats the German word for horrible haha slower concentrated abs burning like fire Live Singing for Song [--] Soooo beautiful I cant get enough Benson was such a wonderful guest we got along so well My mom felt sorry for him saying I went too hard for the"
YouTube Link 2022-07-15T01:30Z 10.6M followers, 1.3M engagements

"10 MIN RISE + SHINE PILATES - Slow Full Body / great music: Vacation Tech-House Dance-Pop Low Impact Floor Only & New Exercises ♥ this is a FEEL GOOD session It's hard - but not super hard burning - but not horribly & mood boosting because of the beautiful view & great music / Werbung This Pilates workout - includes lots of new movements Banana Crunch Banana Hold Big Side Bends etc. - is floor only no standing up no squats jumps or mountain climbers - is slow no rushing from exercise to exercise - is a mix out of strength toning & balance - trains: Core Strength Abs Back Arms Booty Hamstrings"
YouTube Link 2024-09-11T01:30Z 10.6M followers, 972.1K engagements

"10 MIN INNER THIGH WORKOUT - tighten the inner part of your legs / Intense I Pamela Reif want to make the inner part of your THIGHS less wobbly I know it's a problem area for many of us - let's do something about it ♥ / Werbung If you don't have a proper weight don't worry Read my "homemade weight tutorial" below ♥ This workout: - strengthens your legs - main focus: inner thighs. That's why we do SUMO Squats and not regular ones etc. :) - will make your muscles look more toned & less "flabby" - second focus: booty & front of the thighs Things to make sure: bodyweight focusses on your HEELS"
YouTube Link 2021-03-12T04:30Z 10.6M followers, 6.4M engagements

"10 MIN LEG STRETCH - hamstrings butt thighs - for sore muscles and flexibility I Pamela Reif feeling stiff & sore after a Leg Day Can't reach the floor without pain . good let's stretch our legs :D / Werbung This 10min Routine is quick & effective to stretch your hamstrings thighs hip flexors and your beautiful booty. You can do this: - if you feel sore the day after an intense Leg Day - on a daily basis - at the end of your workout session to relax and cool down - to wake up in the morning or - before you go to bed It took me suuuuch a long time to notice that stretching is IMPORTANT if you"
YouTube Link 2020-10-02T04:00Z 10.6M followers, 7.1M engagements

"10 MIN GOOD MORNING WORKOUT - Stretch & Train // No Equipment Pamela Reif Hellloooo and good morning beautiful people // Werbung Let's start with saying: I love this workout so much. It's not too intense still gives you a good burn & stretches your body with loooong movements. Perfect for mornings to kickstart your day and get a nice feeling overall ♥ No Equipment necessary no breaks (you're used to it by now I guess) and not much space needed :) If you need a break tho - take it Just don't quit The video is in full length which means you can just follow whatever Im doing 30s for each"
YouTube Link 2019-07-21T07:00Z 10.6M followers, 17.9M engagements

"10 MIN TONED ARMS - quick & intense at home / with water bottles I Pamela Reif TIP: fill up your bottles as FULL AS POSSIBLE. If theres air in the bottle the water will move from side to side - which is a little annoying. / Werbung I know training Booty & Abs is our favorite. But dont neglect your arms Toned arms that fit to the rest of your beautiful body. Strong arms that have enough strength to hold you during a Plank Workouts (haha). No huge masculine biceps - but also no flabby bingo wings. This workout will NOT make your arm muscles grow big + bulky. It will just make them more defined"
YouTube Link 2020-04-17T05:00Z 10.6M followers, 17.4M engagements

"12 MIN PILATES WORKOUT - Slow Full Body Toning / Floor only Low Impact a Pilates-inspired workout ♥ It is slow (still hard) and a burning mix out of strength stretching & balance / Werbung PLUS hopefully a wonderful mood due to the 1) good music & 2) breathtaking view Can you believe that this is my home now I cant :D Im a big fan of switching up my workouts. One day Ill go hardcore sweaty the other day I like to train with weights and at least 1x per week I go for a full slow Pilates Day :) I really love the slow strength style while feeling more graceful doing some Pilates inspired moves."
YouTube Link 2022-08-10T08:23Z 10.6M followers, 2.7M engagements

"10 MIN INNER THIGH - Floor only Low Impact / chilled slow & effective I Pamela Reif You can almost stay lazy for this workout :D No squats no sweat no standing up ♥ / Werbung This routine targets the inner part of the top of your legs = the INNER THIGHS. You might think they are a bit wobbly & hard to target during normal leg days. Thats normal Its a small muscle that is usually secondary. With slow and concentrated exercises we can wake up those muscles & make them more tight and toned :) You will also train them more effectively if you continue with additional leg workouts afterwards. This"
YouTube Link 2021-09-22T03:30Z 10.6M followers, 8.1M engagements

"15 MIN POWER PILATES - this is a proper workout my personal favorite / floor only knee friendly Want a HARDER pilates workout ♥ Something slow that still makes your muscles burn An actual workout / Werbung Dont get me wrong even an easy workout is a real workout :) But I guess you know what Im talking about Sometimes you dont feel like going superrrrr hardcore but a slow yoga session is also not enough. A Powerful Pilates video that is harder than my usual pilates videos challenging for: abs upper body obliques & booty a mix of strength mobility balance + stretching slow elegant & graceful"
YouTube Link 2024-03-18T00:57Z 10.6M followers, 1.5M engagements

"10 MIN GLUTE BRIDGE BURNOUT - Floor Workout set your booty on fire I Pamela Reif Willing to make your booty buuuurn & look really pumped No squats lunges or jumps needed we will only stay on the floor ♥/ Werbung This workout is suitable - as the LAST WORKOUT of your leg day. Burn out those glutes and make sure it was a workout to remember haha. - as a BOOTY ACTIVATION. This helps if you tend to feel your thighs more than your booty during leg day. - if you like the 12min Grow Your Booty 10min Booty Pump & 10min Bubble Butt workouts. - if you have bad joints or knee pain - if want to grow your"
YouTube Link 2021-07-28T08:48Z 10.6M followers, 10.4M engagements

"30 MIN BOOTY WORKOUT / Knee Friendly Edition - Let's Train Together I Pamela Reif Let's train our Booty. not our thighs / Werbung ♥ We do a killer combination out of the new 12min Grow Your Booty Workout and the 15min Knee Friendly Booty Workout ♥ no squats lunges or jumps included. This routine not super exhausting (you won't be dripping sweat) but it buuuuurns like hell in the glutes Lots of isolation exercises. I talk you through all the exercises give you tips on how I do the exercises explain what's important to me when training booty. Lets release those workout endorphins __ Equipment:"
YouTube Link 2020-05-09T12:35Z 10.6M followers, 5.5M engagements

"6 MIN BRUTAL AB WORKOUT - intense sixpack workout short and sweet / No Equipment I Pamela Reif "I got no time" is no excuse for this routine Super quick really intense and: effective ♥ / Werbung This routine burns like heeellllll in my abs 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. This is easier when you really engage your ab muscles and "crunch" them inwards the entire time. you can lay your head on the mat if that's more comfortable. I can feel my abs working more if I lift my head though. THINK"
YouTube Link 2020-10-07T04:00Z 10.6M followers, 29.7M engagements

"15 MIN AB WORKOUT - Let's Train Together / No Equipment I Pamela Reif A NEW routine with lots of new exercises / Werbung ♥ We train upper abs lower abs & side abs Thats why we need 15min - we gotta do the whole thing :) I talk you through all the exercises give you tips on how I do the exercises what's important & how I train my abs efficiently - those 15min are flying by you got this. No excuses guys grab a towel or yoga mat and join me for this quick & intense session. Cant wait to make those abs burrrrrn __ No Equipment needed. No rests (sorry to disappoint you right away). No noise (no"
YouTube Link 2020-05-02T09:22Z 10.6M followers, 9.6M engagements

"10 MIN GOOD MOOD ABS - on the beat of party music I very intense sixpack workout Whats so motivating about Dance Workouts That I design them matching to the music which makes us sing along & let time pass quickly. Wanna try the same system for an Ab Workout ♥ / Werbung And to make this fun we also have little twists for our standard exercises. Extra arm movements that distract us from the Leg Lifts Butt Circles Leg Hugs etc. - but dont underestimate this workout I was actually breathing HEAVY in the end :D PS: We filmed this in a garden center ('Mauk') in my hometown My mom had this idea and"
YouTube Link 2023-05-05T01:30Z 10.6M followers, 1.7M engagements

"15 MIN OLDIES DANCE WORKOUT - burn calories to 90s and 80s hits / No Equipment I Pamela Reif yayyyy we hit 4M on YouTube This deserves a special video ♥♥♥ / Werbung another DANCE WORKOUT to oldies music (PS: my parents were again secretly grooving when I chose "their kind of" music). I wanted to call this the "90s Workout" until I noticed that "We Are Family" by Sister Sledge is not from the 90s lol. Fun to see how I'm not even shy anymore doing (silly) dances in front of the camera. I improved in comparison to my first dance workout haha I do think this one has a litttleeee more advanced"
YouTube Link 2020-07-18T09:26Z 10.6M followers, 9.4M engagements

"10 MIN BOOTY PUMP - set your butt on fire & make it grow I Pamela Reif a killeeeerrrrr Booty Activation Routine - without squats lunges or jumps . (only [--] squat holds but that doesn't count haha) ♥/ Werbung We put a huge focus on our BOOTY trying to not include a lot of thigh work. This way we isolate the glute muscles learn to use them properly & grow less of our thighs. This workout is for you if you . - like the 12min Grow Your Booty Routine - only feel your thighs burning during squats - have bad joints or knee pain - want to grow your bubble butt & therefore need to put a bigger focus on"
YouTube Link 2021-02-09T05:00Z 10.6M followers, 14.7M engagements

"12 MIN GROW YOUR BOOTY - not your thighs / Booty Activation no squats knee friendly I Pamela Reif a knee friendly Booty Activation Workout that doesn't involve any squats lunges or jumps. This way we can also put a bigger focus on BOOTY isolation & train less of our thighs. / Anzeige If you . - only feel your thighs burning during squats - have troubles with isolating your butt muscles - have bad joints or - suffer from knee pain . this workout could work for you ♥ let's make those stubborn glutes burn & grow __ Adding a resistance band is definitely helpful to put more focus on the booty. I"
YouTube Link 2020-05-06T05:30Z 10.6M followers, 22.5M engagements

"10 MIN AB LINES WORKOUT - efficient for middle side & upper abs / No Equipment I Pamela Reif want to get the famous "11 line" abs good let's train our entire core ♥ / Werbung We (hopefully) all know: you will not magically get ab lines & lose all your belly fat by doing [--] crunches. I wish it was that easy haha. But let's make sure our lines are readyyyy below the "soft pillows". Being well prepared is always beneficial we are ready for the moment we get to see those muscles. To see ab lines you need to: have strong ab muscles. Especially obliques (the sides) but also upper lower and middle"
YouTube Link 2021-03-17T04:30Z 10.6M followers, 10.8M engagements

"15 MIN BOOTY WORKOUT LOW IMPACT - knee friendly no squats no jumps / No Equipment I Pamela Reif a "knee friendly" Leg Workout that doesn't involve the standard exercises (squats lunges .). If you have bad joints or suffer from knee pain - this workout could work for you ♥ / Anzeige It's super important that you THINK about your glutes during every second of those 15min and try to make them BURN. Means you try to 1) squeeze your butt for every repetition 2) move your leg with the "strength" of your glutes and not by swinging 3) don't release tension and relax at the lower point of the motion"
YouTube Link 2020-04-20T07:57Z 10.6M followers, 37.8M engagements

"15 MIN BOOTY SHELF - LIFT YOUR GLUTES Gym Style I Weight & Booty Band You can do this at home or in the gym ♥ Target the upper side + main part of your butt muscles to build a proper booty shelf / Werbung Yay here we go again Booty with weights aka. gym at home or gym in the gym (because sometimes a Pam workout in the gym is more effective than your own gym training) - highly requested I am using a 8kg / [--] lbs dumbbell. Please choose a weight that feels good for you You can also take a couple and switch along the workout. The workout consists out of: - Sitting Abductor Circuits - Standing"
YouTube Link 2024-07-05T01:30Z 10.6M followers, 1M engagements

"12 MIN ABS + BOOTY 2in1 - slow calm no hectic no sweat - Medium to Intense Pilates inspired moves but the music is definitely not slow its hyping you up to SURVIVE the burn :D♥ This workout is all about control & a deep muscle connection / Werbung Short & sweet for the areas we love the most. The abssss and the boootaaaay. Filled with new exercises + tweaks to movements you know that make our time together more exciting. And if you dont find it as exciting anymore you just need to sing along to forget the burn :D for booty core strength & lower abs medium to advanced level You will like this"
YouTube Link 2025-02-07T04:21Z 10.6M followers, 1.3M engagements

"15 MIN BACK ATTACK Back-Only Workout - 100% strength 0% cardio I Equipment: weights + towel Are you sitting a lot Not standing straight Suffering from back pain Can't keep your lower back on the floor when training abs Even if you cant see it yourself in the mirror having a strong back is not only eye-catching but also very healthy ♥ Some people say reach the age of [--] you will feel why :D / Werbung In this video Ive combined all kinds of rowing moves: 1-arm 2-arm from above from below wide narrow with dumbbells and. a towel These little breaks give you a rest from the weights but burn soooo"
YouTube Link 2024-10-09T01:30Z 10.6M followers, 967.1K engagements

"10 MIN TONED ARMS - STANDING / burns like fire for all levels (just switch size of bottle/weight) Even my mom loves it ♥ TIP: fill up your bottles as FULL AS POSSIBLE. If theres air in the bottle the water will move from side to side - which is a bit annoying / Werbung This workout seems a bit like a game - starts easy. but who can survive till the end :D I only used 2kg and had the hardest time :D Burneeeeed like fire So using (big) bottles will be just enough for most Toned & strong arms are so needed in everyday life Lift your suitcase lift a heavy box carry your shopping bags - there are"
YouTube Link 2025-04-23T01:30Z 10.6M followers, 1.5M engagements

"10 MIN STANDING LEGS PILATES - Butt Thighs & Calves / flowy slow & intense I No Equipment A Pilates-inspired workout ♥ A slow way to make those legs buuuuuurn / Werbung Welcome to the Maldives once again. And yes all I did during this vacation was filming [--] workout videos :D This is also our first STANDING Pilates Style workouts. I combined new movements & adapted known exercises to more soft versions. With flowy arms going up on the tippy toes etc. :) everything comes with a twist here all standing no lunges no jumps flowy & soft movements slow strength booty thighs calves & stretching -"
YouTube Link 2022-10-21T10:44Z 10.6M followers, 2.7M engagements

"15 MIN SEXY DANCE WORKOUT / burn calories & move your hips / No Equipment I Pamela Reif ohhhh yes - another DANCE WORKOUT . the sexy version ♥ / Werbung This one is full of hits that were popular in the 2000s - and "Temperature" by Sean Paul will give us an easy time shaking our hips to the beat :D this Dance Workout is definitely more SEXY than the last one. which is sooo much fun Apart form the guaranteed GOOD MOOD & I can also guarantee a serious number of burned CALORIES here. Cardio is definitely not boring in today's video. I burned 120kcal in those 15min (which is a lot for me I'm a"
YouTube Link 2020-04-26T06:30Z 10.6M followers, 14.8M engagements

"10 MIN BOOB LIFT - B(r)east mode: ON . Chest Workout for men & women / with weights I Pamela Reif Train your chest & get firm boobies ♥ / Werbung I asked you how to call this workout on Instagram my favorite suggestions were: - Make your Boobies great again (hahaha) - Chest at it's best - Boob Job the Pam Way - B(r)east Mode: ON This workout is also HIGHLY suitable for men Ask your partner brother or dad to join. "Chest Day" is a men's favorite day in the gym right (I remember that from my ex boyfriend haha) Get ready for a mix out of Chest Press exercises with weights Push Up Variations"
YouTube Link 2021-02-03T05:00Z 10.6M followers, 7.6M engagements

"9 MIN BUTT + LEG STRETCH - for everyone training booty & legs regularly I Pamela Reif Training your booty a lot ♥ you better take those [--] minutes to stretch it / Werbung Imagine: we always squeeze squeeze & squeeze our butt cheeks but do we actively help the muscles recover Most stretching routines focus on hamstrings thighs hips and calves. And I agree its super hard to actually lengthen the booty muscles. But in between those leg stretches you will find some booty stretches that feel AMAZING :) PS: the Pretzel looks weird but it actually hits the booty so nicely haha. I was sore on that day"
YouTube Link 2021-06-16T03:30Z 10.6M followers, 6.9M engagements

"15 MIN JUMPING CARDIO Medium Level - burn calories the fun way not dancy I Pamela Reif This is FUN And definitely not as hard as you think it is ♥ / Werbung Omg I wanted to create a routine like this for the loooongest time. We could also call it a million versions of Jumping Jacks :D I-Jump O-Jump Press Up Jump I-Messed Up Jump Mid Intensity no floor 100% standing Cardio only not heavy on the legs very suitable for the day after Leg Day (aka. sore muscles) happy but not dancy target: calorie & fat burn sweating cardio and calve muscles haha :D I created this (like Dance Workouts) directly"
YouTube Link 2022-03-30T01:30Z 10.6M followers, 5.9M engagements

"10 MIN HARDCORE HIIT - burn lots of calories in a short time / No Equipment I Pamela Reif . quick SUPER EFFICIENT and a real challenge But we can do this together ♥ / Werbung I know this will be another love-hate-relation ship. But sometimes I really feel like pushing myself to the limits breaking a serious sweat and feeling absolutely AMAZING afterwards. I feel like I'm burning calories for another 20min although it already said "well done" haha. This workout: [--]. is a mix out of "QUICK MOVEMENTS" and "ACTIVE BREAKS". You will find Elbow Planks & High Planks Planks in between all the quick"
YouTube Link 2020-10-14T04:00Z 10.6M followers, 9.5M engagements

"Leap Of Faith - Christopher // FULL BODY WARM UP / No Equipment I Pamela Reif what a wonderful special guest Christopher visited me in Germany to film a routine to his new song "Leap Of Faith" / Anzeige This Song Workout works perfectly as a Full Body Warm Up. It's very easy to follow - Christopher only needed [--] rounds of preparation to fully nail it on record :D He watched our Jason Derulo Workout beforehand and was mentally prepared for a hardcore killer session with Pamela. when he told me I was like: NO PROBLEM. We're gonna film a second video A new ab workout with this (pretty) guy is"
YouTube Link 2020-07-03T04:30Z 10.6M followers, 3.9M engagements

"10 MIN BOOBS & BACK - tighten your chest + improve your posture / No Equipment I Pamela Reif Squeeze those Boobs & make them tight ♥ pluuuus some Back exercises for a straight and confident posture / Werbung Is it time for a Boob Job - the Pam Way once again :D YES and this time without equipment. This workout trains your chest. You will not lose boob size because of this it will rather make your chest more firm and strong :) trains your upper + lower back. Very beneficial for a good posture and to balance out all the Ab Workouts that we do. is highly suitable for men works best if you have a"
YouTube Link 2021-09-08T03:30Z 10.6M followers, 5.5M engagements

"10 MIN SEND MY ABS TO HEAVEN - Killer Sixpack Vol. [--] I super hard ab workout Make a promise - dont yell bad names at me because it burns so much ♥♥♥ A super intense sixpack routine its NO JOKE I did it 2x a day and had the worst soreness eveeeer :D / Werbung Filled with lots of new exercises a hint of torture & small movements that have a BIG impact hoho. If you look closely you will even see me losing my pokerface. for lower abs upper abs & side abs advanced level 100% suitable for men You will like this one if youre a fan of: 10min Killer Sixpack 10min Ab Workout 10min R.I.P. Abs with Willi"
YouTube Link 2023-01-25T02:30Z 10.6M followers, 8.3M engagements

"10 MIN AB WORKOUT + BOTTLE / or a small weight extra resistance & special exercises I Pamela Reif Tired of basic crunches Lets switch it up ♥ grab a bottle and work your way to a sixpack / Werbung Bottle / Weight: [--]. You can use anything between [---] - 4kg. [--]. I wouldnt say that the heavier the better You also need to hold the weight with your arms not your abs - remember :D EXERCISES: The bottle / weight adds EXTRA RESISTANCE forcing our muscles to grow stronger. Its always good to switch it up to keep seeing results Lots of NEW exercises. Hope you enjoy them :) I will tell you right away:"
YouTube Link 2021-08-18T03:30Z 10.6M followers, 5.2M engagements

"5 sweet low calorie dishes in under 5min 🤝🏼🤓 workout training abs sickpack flat tummy stomach exercise sport sweat body fat lose weight fit sit up crunch plank strong intense lower abs bodyweight pamela rf muscle madfit bauchmuskeln muffin top home chloe ting fett mady rip killer sixpack lower unterbauch quick morning ritual growingannanas growing bryan johnson massage cellulite detoxify morgens timing fasting naturally pam protein post workout breakfast recipe inspo office no time sweet low sugar rezept meal prep workout training abs sickpack flat tummy stomach exercise sport sweat body"
YouTube Link 2025-04-26T08:41Z 10.6M followers, 459.3K engagements

"5 MIN HIP LEG + BUTT MOBILITY - Stretching & Emotional Stress Relief I Bonus: Lower Back Squatting hip thrusting or running a lot ♥ Give your hips a 5min break And maybe release some serious emotional stress / Werbung Hip mobility Is important [--]. for running jumping and squatting. More range of motion better performance [--]. to prevent lower back knee + ankle pain. Tight hip flexors are a common cause of lower back pain [--]. if you sit a lot. This creates tightness and maybe pain. [--]. to have a better posture by reducing strain on the lumbar spine. [--]. for a strong core / abs. Mobile hips allow"
YouTube Link 2025-01-04T02:30Z 10.6M followers, 1M engagements

"12 MIN CREATIVE BOOTY - magic Glute Activation I knee friendly no fire hydrants no squats One leg front [--] pulses [--] long one leg up other leg to the front. it's like a little dance to shock your glutes in a new way Use this workout to START or END any Leg Day. Its packed with creative moves perfect for all levels depending on your booty band ♥ / Werbung People always ask me how do you have a big booty but no big thighs - parts of it is genetics but(t) Im also very specific about my Leg Days :D Its like science Even if I perform compound exercises (Squats Deadlifts .) I make sure to mainly"
YouTube Link 2024-11-19T02:30Z 10.6M followers, 1.1M engagements

"Lymph Flow Body Tapping Deep Breathing & Tummy Vacuum"
YouTube Link 2025-07-26T17:32Z 10.6M followers, 115.3K engagements

"20 MIN BOOTY GYM STYLE - Circuit Training with breaks / no quads only booty / Weight & Booty Band You can do this at home or in the gym ♥ This will 100% help to GROW your booty - the heavier your weight the harder & more effective / Werbung I am using a 16kg / [--] lbs dumbbell. Please choose a weight that feels good for you Real talk: I could have also survived with a heavier one :D If youre in the gym feel free to use a barbell with a cushion I LOVE THIS WORKOUT I really do :D This will be my new favorite weight workout for seeee boootaaay. it is heavy but not oh gosh I am dying-heavy the"
YouTube Link 2022-07-05T01:30Z 10.6M followers, 3M engagements

"10 MIN BOOTY WORKOUT - Medium Intensity / No Equipment I Pamela Reif a leg workout with a focus on booooty - which will not kill you :D I made it a bit easier than usual I promise ♥ / Werbung Are my Beginner workouts a little too easy & the other ones a little too hard I got you - this one is right in the middle I also encourage all Beginners to give this a try ♥ you can take breaks if you need to. The hardest part is the first part so if you survived this one: the rest will be easier But even on an advanced level I enjoy this a lot to get all warmed up for my leg & booty day. Oooor as a"
YouTube Link 2020-07-10T04:30Z 10.6M followers, 8.2M engagements

"10 MIN FULL BODY WORKOUT // No Equipment Pamela Reif Let's kickstart this year together / Werbung I trained more than 3x a week for 97% of [----] That means I managed to workout regularly during [--] out of the [--] weeks that [----] had to offer. That was only possible with my "No Equipment" workouts - otherwise I wouldn't have managed to be so consistent while traveling. When I'm home I enjoy going to the gym & do some weight lifting as well :) but whenever I don't have time for that I literally do sports with myself on YouTube. I usually combine several videos to have a 45-60min workout. __ This"
YouTube Link 2020-01-05T08:00Z 10.6M followers, 10.9M engagements

"10 MIN CALORIE BURNER - Cardio Workout not dancy but very happy I Level: Medium Hard Something in between classic Cardio & a Dance workout :) super fun but no need to learn a choreo ♥ / Werbung This is also suitable for Level MEDIUM people Time flies by with the great music And you wont even notice that you did lots of High Knees Jumping variations Ups & Downs Mountain Climbers & Co. ♥ It definitely feels easier than a standard HIIT routine - but the exercises are similar HIIT / Cardio moves matched on happy music not dancy no choreo mood: happy energetic sweaty This routine is perfect if you"
YouTube Link 2023-01-20T07:26Z 10.6M followers, 2.8M engagements

"10 MIN R&B DANCE WORKOUT - a little sexy a little gangster & for sure SWEATY / Pamela Reif the COOLEST Dance Workout so far ♥ with a really sweaty high energy end / Werbung a new DANCE WORKOUT to R&B music I know I say this every time but I think this might be the most fun out of all my dance workouts :D I can even imagine doing this after any kind of workout session just to have a sweaty end a mix between sexy & cool (Barbie meets Gangster haha) dance moves are a bit more advanced you gotta learn the choreography for "Low" (3rd Song). I did an Instagram voting and 85% said they can nail this"
YouTube Link 2020-11-17T05:00Z 10.6M followers, 9.9M engagements

"8 MIN PROFESSIONAL AB CRUSHER - short hard & burns like fire - Sixpack goes Eightpack Come on - 8min are nothing. Basically [--] round of doom scrolling. So its your decision - rock solid abs or [--] brain cells less / Werbung This video is nothing for un-experienced Pammies. This one is PROFESSIONAL :D For people how are professionals at suffering through the burn. Professional at torturing their abs. Professional at holding the extra second. It covers your entire core with a big focus on lower abs & obliques. If you keep your deep core under tension & breathe under a brace you will feel it with"
YouTube Link 2025-11-12T02:30Z 10.6M followers, 410.7K engagements

"10 MIN LATIN Dance Cardio - shake your hips to a healthier & happier you Afrohouse Latino Electronic Dance - shake shimmy & sweat to freaakingggg amazing music ♥ Join me and dance yourself to a healthier & smiling version of yourself :) / Werbung This workout is easy to learn and so much fun Just bring 10% of motivation and I will transform it into 110% hoho. I swear even if you start off unmotivated. THIS WILL CHANGE YOUR MIND :D Every time I wanted to practice with only 50% energy just to get the moves right I ended up giving a full-hearted performance. 10min fly by soooooo quickly ♥ Since"
YouTube Link 2024-07-20T01:30Z 10.6M followers, 2.1M engagements

"Loving myself ♥ 10min NO JUMPING DANCE CARDIO 🕺 beginner medium expert"
YouTube Link 2025-07-05T11:11Z 10.6M followers, 178.5K engagements

"12 MIN CHRISTMAS DANCE WORKOUT - Best Of + New Hits of [----] I Sweaty Version DANCE & DON'T WORRY ABOUT A THING ♥ This year I prepared a combination of NEW DANCY XMAS HITS + my favorite [--] OG choreographies of the past years :) sooooo if you are a Pam Fan you will already nail 50% of the challenge haha / Werbung No matter if you're in your pyjama sweater or workout outfit - this will elevate your mood You can go with 100% energy to make it a "workout" or you can go easy and just enjoy it as a fun moment in your living room :) Tag me on Instagram if you dance to it - I will do a #PamelaXmasDance"
YouTube Link 2023-12-13T02:30Z 10.6M followers, 1M engagements

"SITTING MORE THAN 5h A DAY ♥ try these - Feeling stiff & tight - Cracking like a granny in the morning - Got the typical desk posture aka. humpback with your head sticking forward - Experiencing upper body and shoulder pain let me help to quickly relieve this tension This is MAGIC for your Upper Body ♥ workout training abs sickpack flat tummy exercise home workout no equipment sport lose weight fit healthy strong instagram kurz no weight pamela rf muscle madfit bauchmuskeln beginner easy maddie home stretch yoga flexible cooldown after workout before bed sore stiff quick flexibility"
YouTube Link 2024-12-18T07:46Z 10.6M followers, 224.9K engagements

"10 MIN HIIT THOSE ABS - 2in1 Cardio & Core I high intensity calorie burn Uhhh yes new fave ♥ Amazing music beautiful location easy to follow but not easy :D lets sweat reveal our abs & burn LOTS of calories / Werbung I genuinely LOVE this routine. Its the kind of workout Ill come back to again and again Think of it as a motivating HIIT blast while singing to Tate McRae and Alex Warren with extra attention on your Core. NEW MOVES: to keep things exciting ABS: Instead of taking a break we do slower standing Core exercises ADDED ABS: As a bonus I added crunches & twists to basic HIIT moves HIIT"
YouTube Link 2025-06-11T01:30Z 10.6M followers, 652.5K engagements

"15 MIN OLD BUT GOLD - Dance Cardio Workout / have fun and burn calories to Oldies hits I Pamela Reif Ready for your fitness journey Lets make this FUN ♥♥♥ / Werbung I guess the biggest issue with people quitting sports is: because they dont enjoy it enough Soooo let me (try to) change this by bringing us another DANCE WORKOUT to Oldies music We do a time travel from 60s to the 2000s get ready for your entire family to secretly groove with you an easy & classic beginning with Curtis Mayfield / 70s music getting a bit more sexy and funky to Aretha Franklin / 60s music ouuuuu love this part Full"
YouTube Link 2022-01-05T02:30Z 10.6M followers, 3.7M engagements

"15 MIN HAPPY DANCE WORKOUT - burn calories and smile / No Equipment I Pamela Reif . ready to DANCE (and get really really sweaty) This happy dance workout is such a calorie killer ♥ / Werbung This version is full of hits that were popular in the 2010s. From "Shape Of You" by Ed Sheeran to "Try Me" by Jason Derulo and J-Lo . all songs put a big smile on my face Judging from the dance moves I feel like we have a mixture between the 80s Dance Video & the Sexy Dance Workout Aaaand: don't underestimate the last song I let my Instagram Community chose which song + mood they want to have. And the"
YouTube Link 2020-05-20T05:30Z 10.6M followers, 48.8M engagements

"15 MIN SIXPACK WORKOUT - intense ab workout / No Equipment I Pamela Reif A new KILLER sixpack workout Feel (and enjoy. or hate me for) the buuuuuurn ♥ / Werbung This routine starts with a concentrated and slow exercises: for lower abs upper abs & side abs. We will continue with plank movements to increase our overall core strength and finish off with some high intensity exercises. to break a little sweat I really hope you like this one :) . because I definitely LOVE this new routine. Its super challenging I burned 85kcal in those 15min That's more than I do for the other ab routines. If you"
YouTube Link 2020-06-12T05:30Z 10.6M followers, 35.4M engagements

"GIRL MATH 🤝🏼 at this point maybe the only person not training for a marathon / hyrox 😂 workout training abs sickpack tummy stomach exercise how to get home workout no equipment sport body fat get thin lose weight fit strong instagram pamela rf muscle madfit bauchmuskeln maddie lymburner song good mood dance happy fun summer last minute Chloe ting dancing cardio sweat butt booty burn calories music marshall gute laune choreo hiit high intensity burn fat calorie energy boost 15min emkfit Sweat techno drum bass fast beats pop monster ibiza heartbeat fire workout training abs sickpack tummy"
YouTube Link 2025-05-06T14:46Z 10.6M followers, 158K engagements

"my fave SUMMER DANCE WORKOUT 😭🤝🏼♥ workout training abs sickpack tummy stomach exercise how to get home workout no equipment sport body fat get thin lose weight fit strong instagram pamela rf muscle madfit bauchmuskeln maddie lymburner song good mood dance happy fun summer Chloe ting dancing cardio sweat butt booty burn calories music marshall gute laune choreo hiit high intensity burn fat calorie energy boost 15min emkfit Sweat techno drum bass fast beats pop monster ibiza heartbeat fire latin workout training abs sickpack tummy stomach exercise how to get home workout no equipment sport"
YouTube Link 2025-05-06T14:48Z 10.6M followers, 236.3K engagements

"15 MIN CHEST + FLABBY ARMS I Boob Lift Bingo Wings - weights or bottles Unstable Great your abs will love it ♥ You've probably never trained your chest in such an "extraordinary" way hoho. Grab those weights / bottles get firm boobies & toned arms ♥ / Werbung I can not stress HOW important I find those [--] muscle groups The stereotype is "only men pump their chest in the gym. especially on Mondays" but a 15min a week will already make a difference to your cleavage. + a very fun twist I started doing Glute Bridge Holds (1- and 2-Leg) during my gym sessions to train more things in the same"
YouTube Link 2025-10-01T01:30Z 10.6M followers, 290.9K engagements

"10 MIN UPPER BODY + WEIGHTS - Alternative: Big Bottles / for back chest arms & shoulders Grab some weights grab your male partner & lets build this sexy upper body Don't worry if you don't have weights alternative listed below ♥ / Werbung I used 2x 3.5kg / [---] lbs dumbbells. Those are rather light weights. The workout only gets heavy because we train for 10min = [---] seconds non stop :))) Your home-made weight: [--]. Take a empty big bottles [--]. Search for dense + heavy food in your kitchen. For example rice. [--]. Fill up the bottles with rice & make sure close them (lol). Weights help us to"
YouTube Link 2022-03-16T02:30Z 10.6M followers, 3.9M engagements

"12 MIN AB WORKOUT - Medium Level / No Equipment I Pamela Reif I know I'm popular for my super duper intense Sixpack Workouts . and I also have Beginner ones. But what about something IN BETWEEN ♥ / Werbung If you're not a Beginner anymore but the other videos are still a tiny bit too hard for you. This workout is for you I hope I managed to find the perfect "in between" Level - a MEDIUM one. Have fun :) __ The video is in full length which means you can just follow whatever Im doing 30s for each exercise. If you need a break - TAKE IT Don't worry too much about that. You will improve over"
YouTube Link 2020-03-29T08:00Z 10.6M followers, 18.1M engagements

"15 MIN STANDING ABS + FAT BURN - on the music 100% standing core HIIT I No Equipment Crunch your way to a strong core & burn the fat on top ♥ You need 0% equipment 50% motivation & 100% mind-muscle connection. If you got the latter youll have an ABSolutely amazing time switching up your Core Day / Werbung Ever wondered what else you can do on a Core Day if you dont feel like doing crunches & planks This is a solution You can pair it with Ab Workouts on the floor and target your mid-section in different ways Switching up your routines is a great way to make the muscles adapt to new"
YouTube Link 2025-09-03T02:00Z 10.6M followers, 969.6K engagements

"10 MIN MADONNA ARM WORKOUT - for slim & toned arms / with bottles or small weights Make your arms burrrrrn to Madonna music & have maximal fun training your Upper Body ♥ / Werbung Life is not only about Booty & Abs (duhhh) soo lets make our Upper Body training as happy & fun as possible Today we make sure you have toned arms to match the rest of your beautiful body No huge muscles - but also no flabby bingo wings. This workout will not make your arm muscles grow big + bulky. It will just make them more defined :) This is a short & sweet routine which seems easy at first . but it will make"
YouTube Link 2022-09-05T01:30Z 10.6M followers, 2.8M engagements

"15 MIN DANCE CARDIO WORKOUT - 80s EDITION burn calories and be happy / No Equipment I Pamela Reif ok - quarantine is kicking in for me haha. a DANCE WORKOUT with 80s music - this is a guarantee to get into a HAPPY MOOD and put a smile on your face :) even Dennis was smiling behind the camera / Werbung PS: ASK YOUR PARENTS TO JOIN Mine were getting super excited when they finally heard "their kind of music" :D plus it's beginner friendly. No Burpees or Jump Squats involved. Listen cardio is definitely NOT boring in today's routine I had the best time creating & filming this video. Felt a"
YouTube Link 2020-04-13T06:00Z 10.6M followers, 24.3M engagements

"10 MIN BACK WORKOUT - upper back lower back lats & neck / Equipment: Bottles I Pamela Reif I used [--] liter bottles ♥ its a TOTAL BACK Workout - using water bottles wine bottles packs of rice . or whatever you have at home / Werbung This was the most requested workout eveeeer I know its super hard to train your back muscles at home if you dont have any equipment. But if we get a little creative . we CAN make it work Training your back is super duper important because everything in our body should be balanced :) people often suffer from back pain when sitting all day long rounding the back when"
YouTube Link 2020-05-15T05:00Z 10.6M followers, 10.9M engagements

"cardio can be HORRIBLE or fun you choose 🫱🏽🫲🏻 video: 10min Techno HIIT"
YouTube Link 2025-08-13T17:41Z 10.6M followers, 231.9K engagements

"10 MIN EASY HAPPY CARDIO - Beginner Friendly nothing complicated Good music easy to follow not killing YOU but still killing calories No matter if youre a Beginner or advanced - this one will make you smile a lot and sweat a bit / Werbung Soooo let me explain :D I originally wanted to create a basic Beginner cardio with 30s timers. Then I matched the moves the music and suddenly it was so much fun it turned into a Happy Cardio video that I LOVE doing (although Im not a Beginner). But sometimes you wanna go easier no matter which level youre in - right basic cardio but more fun easy to follow"
YouTube Link 2024-09-27T01:00Z 10.6M followers, 1.7M engagements

"10 MIN ABS + PILLOW - intense Sixpack Workout I challenge your core strength & balance Looks like Im sleeping on the thumbnail hahaaaa - BUT THIS WORKOUT IS NOT EASY :D But you can sleep afterwards ♥♥♥ / Werbung We all have a pillow at home. So grab this soft piece of torture and suffer with me It's for lower upper & side abs :) Medium to advanced level Advantages: [--]. FULL RANGE OF MOTION - we have to perform the full exercise and cannot fake it because we pass an actual object around [--]. STABILIZE YOUR CORE - we dont want to drop that pillow haha Extra core strength loading. [--]. HEAVIER +"
YouTube Link 2023-02-22T02:30Z 10.6M followers, 1.5M engagements

"WIEIAD 🐳 with time stamps"
YouTube Link 2025-07-26T17:40Z 10.6M followers, 219.1K engagements

"15 MIN PAM POWER Workout - Dance Style Cardio with amazing music Youll be red like a (garden) tomato in the end ♥ Say yes to a sweaty Garden Dance Party with Dua Lipa & more Lets feel happy alive & energetic :) / Werbung Doing a workout shouldnt feel annoying or like a punishment to yourself. We can use it to make us feel better happier & even more energetic although we actually burned a lot of calories And I would also like to welcome you to: My garden :))))) Its not completely done yet I will add more pink flowers behind me hihi. But this will be a new standard background we will have in"
YouTube Link 2023-06-17T01:30Z 10.6M followers, 2.6M engagements

"10 MIN BACK TO HEAVEN - Back + Spine Mobility everything you need to fix posture & back pain This is MAGIC for your back ♥ suitable for all levels ages & times of the day. Even my parents joined this one To start your day warm up for a workout on a rest day before bed or for an instant pain-relief / Werbung Gosh have you ever noticed HOW MANY people walk around with a sh*tty posture And how amazingly confident people with a straight back & tall posture look like If you havent: please pay attention the next time you leave the house :D This is no surprise we are sitting at our desks / office"
YouTube Link 2024-08-14T01:30Z 10.6M followers, 966.1K engagements

"20 MIN FULL BODY WORKOUT - Beginner Version // No Equipment I Pamela Reif Finally: a workout suitable for BEGINNERS. // Werbung What makes this "beginner friendly" [--]. I used BASIC movements that are not too complicated or hard to perform [--]. the workout sequences REPEAT giving you a chance to get used to the movements & get a better feeling for them [--]. a couple of BREAKS. Haha I know you wanted them The workout sequences are only between [--] or [--] minutes long. Then it's time to catch a breath [--]. includes warm up exercises [--]. includes a cool down sequence in the end But let's make this clear: I"
YouTube Link 2019-09-01T10:12Z 10.6M followers, 65.2M engagements

"10 MIN BOOTY & ABS - a slow workout on the floor - No Squats No Jumps Low Impact I Pamela Reif a SLOW workout to activate your Booty & Abs. Everything is down on the floor. Burns but definitely won't make you drip sweat ♥ Anzeige This workout: has NO Squats Lunges Jumps Burpees or anything similar. I promise you won't sweat :D is Low Impact and very Knee-Friendly. Everything is down on the floor as well. starts with ABS. A couple of minutes without breaks to really make our little sixpacks burn :) continues with BOOTY. [--] butt cheek at a time. As soon as we are done with one side we switch"
YouTube Link 2020-12-01T05:00Z 10.6M followers, 9.7M engagements

"Immersive warm up with the queen 🖕🏼🤣 Immersive Warm up Workout Trend Christmas Family Dance Fun Mother TV pamela Abs Xmas Immersive Warm up Workout Trend Christmas Family Dance Fun Mother TV pamela Abs Xmas"
YouTube Link 2025-11-22T19:45Z 10.6M followers, 152.3K engagements

"20 MIN PILATES WORKOUT - Slow Full Body Toning I Floor only Low Impact 20min fly by like nothing ♥ a longer workout that covers all your muscle groups: abs legs booty chest lower back & arms. Including a mini-stretching because I get it normally we dont take the time to do it separately :D / Werbung Lets increase your strength balance & flexibility in a slow way PLUS hopefully elevate your mood because youve just done something amazing for yourself without pushing it to your absolute limits. Im a big fan of switching up my workouts. One day Ill go hardcore sweaty the other day I like to train"
YouTube Link 2025-09-17T01:30Z 10.6M followers, 626.8K engagements

"10 MIN ABS(OLUTELY) BURNING - very intense sixpack workout I for obliques lower & upper abs Ready for NEW EXERCISES and a new killer routine ♥ For a core made out of steel stronger than a brick wall competition for hulk or simply for your future seven-pack :D / Werbung Whenever I meet you guys on the street you say my favorite are your ab workouts - soooo here we go Filled with lots of new movements different sitting positions and only short 60s of DIFFERENT Climbers haha. We even end it with a different plank Ohooooo. for lower abs upper abs & side abs advanced level 100% suitable for men __"
YouTube Link 2023-04-19T01:30Z 10.6M followers, 3.9M engagements

"10 MIN LOWER AB WORKOUT - Beginner with Medium Options I Pamela Reif Train that stubborn lower part of your belly ♥ / Werbung Including breaks different camera angles & [--] harder options if the Beginner Mode gets too easy for you In this video I combined core exercises that focus especially on the LOWER part of your stomach. Having strong lower abs is very beneficial :) It keeps your core tight prevents back pain makes your belly look flatter because you can "hold it in" better and: if you lose that fat you will also see your Ab Lines [--] Rules: keep your LOWER BACK FLAT ON THE MAT. This is"
YouTube Link 2023-06-26T01:30Z 10.6M followers, 5.4M engagements

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