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: https://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

6 MIN QUICK + DIRTY ABS - short & VERY effective - intense sixpack workout
7:35
6 MIN QUICK + DIRTY ABS - short & VERY effective - intense sixpack workout
5 MIN QUICK MOBILITY - Daily Routine I Good morning, Bedtime or Warm Up I advanced
5:50
5 MIN QUICK MOBILITY - Daily Routine I Good morning, Bedtime or Warm Up I advanced
15 MIN POWER PILATES - this is a proper workout, my personal favorite / floor only, knee friendly
16:22
15 MIN POWER PILATES - this is a proper workout, my personal favorite / floor only, knee friendly
10 MIN SIMPLE CARDIO - On The Beat I not embarrassing, suitable for public places, easy to follow
10:32
10 MIN SIMPLE CARDIO - On The Beat I not embarrassing, suitable for public places, easy to follow
6 MIN BLOATING + STOMACH PAIN RELIEF - exercises, stretches & massaging I quick help
7:11
6 MIN BLOATING + STOMACH PAIN RELIEF - exercises, stretches & massaging I quick help
10 MIN TECHNO HIIT - on the beat, fast, fun - this makes you MOTIVATED!
10:46
10 MIN TECHNO HIIT - on the beat, fast, fun - this makes you MOTIVATED!
10 MIN ONLY BACK - Bodyweight Workout, on the floor - maximum focus on back muscles I No Equipment
10:52
10 MIN ONLY BACK - Bodyweight Workout, on the floor - maximum focus on back muscles I No Equipment
10 MIN TUMMY TORTURE - Killer Sixpack Vol. 3 - extreme ab workout I PS: no mountain climbers
10:11
10 MIN TUMMY TORTURE - Killer Sixpack Vol. 3 - extreme ab workout I PS: no mountain climbers
10 MIN PARTY DANCE WORKOUT - fun cardio on pop music I Pamela Reif
10:13
10 MIN PARTY DANCE WORKOUT - fun cardio on pop music I Pamela Reif
12 MIN CHRISTMAS DANCE WORKOUT - Best Of + New Hits of 2023 I Sweaty Version
12:27
12 MIN CHRISTMAS DANCE WORKOUT - Best Of + New Hits of 2023 I Sweaty Version
10 MIN BYE STIFFNESS - active stretching & mobility I in the morning, before or after a workout
11:07
10 MIN BYE STIFFNESS - active stretching & mobility I in the morning, before or after a workout
10 MIN HEARTBEAT ON FIRE - Cardio HIIT / fast, fun, on the beat - this makes you SWEAT!
10:51
10 MIN HEARTBEAT ON FIRE - Cardio HIIT / fast, fun, on the beat - this makes you SWEAT!
10 MIN HARD BUT(T) WORTH IT - Booty Activation, it’s magic for your glutes!
12:00
10 MIN HARD BUT(T) WORTH IT - Booty Activation, it’s magic for your glutes!
10 MIN UPPER BODY + Booty Band I seems simple but is magic for your back & posture!
11:19
10 MIN UPPER BODY + Booty Band I seems simple but is magic for your back & posture!
10 MIN BEGINNER FULL BODY WORKOUT - 100% Standing for Abs, Legs & Arms I with noonoouri
10:46
10 MIN BEGINNER FULL BODY WORKOUT - 100% Standing for Abs, Legs & Arms I with noonoouri
12 MIN POWER YOGA - with creative combos to challenge your strength & flexibility
12:52
12 MIN POWER YOGA - with creative combos to challenge your strength & flexibility
15 MIN COMPLETE UPPER BODY - all you need for back, arms & chest I with weight or bottle
16:25
15 MIN COMPLETE UPPER BODY - all you need for back, arms & chest I with weight or bottle
6 MIN BARBIE DANCE WORKOUT - Fun Cardio Session, Moods: cute, latin, gangster & KEN
6:30
6 MIN BARBIE DANCE WORKOUT - Fun Cardio Session, Moods: cute, latin, gangster & KEN
15 MIN KNEE FRIENDLY BOOTY + Weight / No Squats, Deadlift + Glute Bridge Focus, Gym Style
16:17
15 MIN KNEE FRIENDLY BOOTY + Weight / No Squats, Deadlift + Glute Bridge Focus, Gym Style
10 MIN LOWER AB WORKOUT - Beginner, with Medium Options I Pamela Reif
10:37
10 MIN LOWER AB WORKOUT - Beginner, with Medium Options I Pamela Reif
15 MIN PAM POWER Workout - Dance Style Cardio with amazing music
15:09
15 MIN PAM POWER Workout - Dance Style Cardio with amazing music
10 MIN SIDE ABS + SIDE BOOTY - 2 in 1 Hourglass Workout / strong waist, ab lines & round booty
11:50
10 MIN SIDE ABS + SIDE BOOTY - 2 in 1 Hourglass Workout / strong waist, ab lines & round booty
10 MIN SLOW YOGA + BREATHING - Anti Stress / for mornings, before bed or after a workout
11:21
10 MIN SLOW YOGA + BREATHING - Anti Stress / for mornings, before bed or after a workout
10 MIN GOOD MOOD ABS - on the beat of party music I very intense sixpack workout
11:03
10 MIN GOOD MOOD ABS - on the beat of party music I very intense sixpack workout
10 MIN STANDING ABS - not sweaty, slow & strong sixpack workout I Equipment: bottle or 3-8kg weight
10:54
10 MIN STANDING ABS - not sweaty, slow & strong sixpack workout I Equipment: bottle or 3-8kg weight
10 MIN ABS(OLUTELY) BURNING - very intense sixpack workout I for obliques, lower & upper abs
11:21
10 MIN ABS(OLUTELY) BURNING - very intense sixpack workout I for obliques, lower & upper abs
10 MIN CARDIO + WEIGHT - spice up your calorie burn session & get stronger / Bonus: Standing Abs
11:11
10 MIN CARDIO + WEIGHT - spice up your calorie burn session & get stronger / Bonus: Standing Abs
10 MIN MOBILITY ROUTINE - Anti Stiff Body Yoga, dynamic & deep stretching
11:46
10 MIN MOBILITY ROUTINE - Anti Stiff Body Yoga, dynamic & deep stretching
10 MIN STEPPING CARDIO - walk 1100 steps in a fun way I Medium Intensity
10:20
10 MIN STEPPING CARDIO - walk 1100 steps in a fun way I Medium Intensity
12 MIN KICKING CALORIES - Fun Cardio HIIT Workout - not dancy, suitable to do in public
13:34
12 MIN KICKING CALORIES - Fun Cardio HIIT Workout - not dancy, suitable to do in public