Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
NEW VIDEO - 10min Rise + Shine Pilates ☀️
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 🎵
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
💛 STORY: I filmed this one with my mom (only the 2 of us) on a beautiful Ibiza morning... althouuugh actually we had to wake up in the dark, got ready without knowing if the sky will be great (you never know on an island), drove there in the dark, came way to early, waited for a lifetime and theeeeennnnn... it luckily turned out beautiful haha! Hope you like it xxx
3.8K - 16
NEW VIDEO - 1000 Steps Cardio ♥︎
I burned 120kcal doing it ONCE!! Aerobic, Sexy Latin, Running + Electronic Music - let’s step for 10min on the beatsssss ♥︎ Sweat & smiles guaranteed!
Ready to walk half a marathon with me (or 2% of it)? Your heart will be pumping like crazy! 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?
▸ 1000 steps
▸ sweaty, quick + fun
▸ coordination needed
▸ no HIIT exercises
▸ no burpees, no big jumps, no squats
▸ nothing on the floor
Can't wait to read your comments! xxxx
3K - 27
NEW VIDEO - 15min Power Pilates 🌊
My personal favorite - I am so excited that this video is finally up! 🌴
Want a HARDER pilates workout? ♥️ Something slow, that still makes your muscles burn? An „actual“ workout?
Don’t get me wrong, even an easy workout IS a real workout 🥸 But I guess you know what I’m talking about? Sometimes you don’t feel like going superrrrr hardcore… but a slow yoga session is also not enough.
A ‚Powerful Pilates‘ workout, 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
▸ only on the floor! No squats, jumps or mountain climbers
I do 1 slow Pilates Style workout day each week. It's very beneficial and I never want to miss it :) my body feels amazing with it!
2.3K - 28
NEW VIDEO - 10min Techno HIIT 💿
Why have we never done this before??? IT’S SO GOOD 🥵 Cardio aka. HIIT Training has never been that easy!
The music, the beats, the feeling - everything makes me pumped!
I gotta admit… I was a bit scared to create this workout. Aren’t people from the Techno scene very specific about their moves and people, who pretend to be Techno? Well… that’s why we just make use of the AMAZING music and match it with our HIIT workout… with a small creative twist of Techno arms.
Since I want to hi(i)t all the beats, I simply cannnnnnot lose tempo. What a genius system for a Cardio HIIT session.
FACTS:
▸ style: quick, motivating, hardcore & energetic
▸ difficulty: hard
▸ sweat & heartbeat level: skyrocketing!
3.9K - 45
WORKOUT PLANS - Week 2 💜
Welcome to the 2nd week of #Pamuary. If you need a free schedule & structure, to have a perfect base to smash this week... I got you covered 😏
- 13 different workout plans in my Pam App (so sign up needed)
=> Lose Weight, Slow (no HIIT / Cardio), 60min Hardcore, Busy, Give Me Abs, ...
- NEW Re-Start Workout Plan: A one-time plan you can use whenever you were sick or took a longer break, to wake up your body and get into your groove again.
🎁 Giveaways: Each Sunday, I will announce 3 people who get a 100€ coupon for éla or/and Naturally Pam. You can choose what you want to have, I will send it to your home.
➡️ How to enter: Post a story of your Pam workout session or a Pam recipe, tag me & use the hashtag #pamuary. Easy!
Can't wait to see your stories and posts!
Lots of love
- Pamela
4.4K - 57
NEW VIDEO - 10min Tummy Torture
YES, I FAILED - for once 😂😂 But we are in loveeee with the challengeeeee, right?
Let’s shock our abs with some new hardcore moves ♥️
If you love my 10min Killer Sixpack, R.I.P Abs or Send my Abs to Heaven - this one is for you.
PS: No mountain climbers, no plank jumps, no standing up
2.7K - 38
Want to train with me LIVE? ♥️ Doing it together makes it so much easier!
I will talk you through the entire 50min Session: A mix of (hardcore) Abs and Cardio Dancing, including my newest "Torture Tummy" video 👀
Who's joining? 🙋🏼♀️🙋🏽♀️🙋🏻
Don't forget to set an alarm!
Monday - 6:30pm European Time
497 - 8
FINALLY HERE - Our Christmas Dance Workout of 2023!
This year, I prepared a combination of NEW DANCY XMAS HITS + my favorite 2 OG choreographies of the past years 🎅🏼 sooooo if you are a Pam Fan, you will already nail 50% of the challenge!
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 Compilation like every year ♥️
3.9K - 37
NEW VIDEO - Don’t want to sit down & stretch? Let’s do it the ACTIVE way! ♥︎
Sometimes, I just DON’T 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.
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 disturbing your sleep with a hardcore workout
▸ crave a dynamic warm up, pre-workout
▸ need a dynamic cooldown, post-workout
Let’s enjoy the freedom of moving our body smoothly until we get ooooold! Don’t forget to work on your mobility - it’s important :) and let me know how you like it! xxx
2.4K - 13
Who is motivated for another week of feeling great? Here are 3 plans - so you exactly know how to combine all of my videos for maximum fun & results 🕺🏼🥰
9 more plans (different levels, etc.) are in my app (no sign up needed): www.pam-app.de/app
Let me know how you are doing! xxx
1.1K - 11
Super happy to be your online training buddy!
♡ free fitness videos in real time
♡ free workout schedules every 2nd Sunday on my Instagram (pamela_rf).
Different versions: Lose Weight, 30min per day, etc.
♡ 12 different workout plans in my Pam App: www.pam-app.de/app
♡ have a look at the YouTube Playlists to filter the workouts depending on your level!
all links / Impressum:
www.pamelareif.com