10 MIN UPPER BODY + WEIGHTS - Alternative: Big Bottles / for back, chest, arms & shoulders

» 10 MIN UPPER BODY + WEIGHTS – Alternative: Big Bottles / for back, chest, arms & shoulders

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Grab some weights, grab your male partner & let’s build this sexy upper body! Don’t worry if you don’t have weights, alternative listed below ♥︎ / Werbung

I used 2x 3.5kg / 7.7 lbs dumbbells.
Those are rather light weights. The workout only gets heavy because we train for 10min = 600 seconds non stop :)))

Your home-made weight:
1. Take a empty, big bottles
2. Search for dense + heavy food in your kitchen. For example rice.
3. Fill up the bottles with rice & make sure close them (lol).

Weights help us to increase the intensity of a workout & build stronger muscles! This is super helpful in your daily life:
▸ strong back = bye bye back pain
▸ strong arms = carry your groceries or lift a heavy suitcase without any help
▸ strong chest = if life throws you to the ground… get up with a pretty push up haha

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The video is in full length which means you can just follow whatever I’m doing.

Depending on your fitness level, height and weight you will burn between 60-110 kcal.

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

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➞ my Pam App ♥︎ Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips:
https://www.pam-app.de/app

▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight “Workout Plans” for that.

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

▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram 🙂 I always check the posts!

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

1. Diplo, Miguel – Don’t forget my Love
2. Megan Thee Stallion, Dua Lipa – Sweetest Pie
3. Sorana, David Guetta – redruM (Robin Schulz Remix)
4. Omah Lay, Justin Bieber – Attention

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Business Contact:
pamela_reif@icloud.com

unterstützt durch Warner Music Germany

Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

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47 Comments

  1. Day 1 ( 21.03.25) – done 1 time

  2. Yo I’m 17 and I’m struggling lift 5kg should i keep pushing myself with 5kg or should i get a lighter dumbbell

  3. Pam we definitely need more weight training routines 🐱

  7. This is still my favorite upper body work-out ❤

  8. Very good exercises! I just had one 5 kg weight, but I did my best to do your workout. Really need to buy more weights! Thanks for your work, Pam! 😊

  9. I would just like to say in addition to gaining muscle I can also convert KG into LBs at this point in my head. Thanks Pam for the new skill😅👌🏼

  11. I can't work out without your videos to help.

  13. I always feel accomplished after I finish a workout <3

  14. Thank you so much, I really love your videos, especially dance workouts

  15. I love this work out. I do not love this song the ‘sweetest pie’ 🤢, I have to make sure my kids aren’t around just so I can work out. I love your workouts, maybe songs with a little more class? Otherwise, 💯 ❤❤❤

  17. I do these videos almost everyday and I'm obsessed! The moves the music the positive energy ! I tell everyone

  18. Sport of the day 3/4✅

  21. Your workouts make me feel strong!! 💜 Thank you Pam!

  22. Dear Pam, it's a great workout as always.
    Could I ask you a little favor?
    Since we see in the videos that you repost that many children/teens are fallowing you and doing your workouts..
    Would you mind paying more attention to the lyrics of the songs? One of the songs talks about oral sex very explicitly. There are alarming movement to pervert children from the young age.

    Since I am in friendship with Lord Jesus, I myself as a spiritual person avoid listening to pervert or satanic music because scientifically music has a great influence on our brains.

    I enjoy lot of other songs that are inspiring and positive. I just wanted to pay attention to this as you probably didn't even think about it from this aspect. I am praying for you to know God's love for you. Thank you. 😘

  23. Am i the only one who cant hold myself during plank+triceps??

  24. This were the longest 10 minutes of my life

  25. This one is so slow, but so intense! I cannot even describe my feelings, but I love it
    Week 8, 2023 (Wednesday)

  26. Pam workouts are absolutely fire🔥. On a fitness journey to gain/grow muscle (bulking). It's my third week of training. Wanted to switch up on my leg day and upper body workouts and I've been doing one of her leg workouts as well as training with this video. It made me feel awesome after even if my legs and upper body don't exist currently haha. Pam you're the absolutely best💗🌷. It's unbelievable that content like this is available on YT for free. Who else is trying to grow some muscle and put on some weight. Let's meet up in the comments 🥺👇

  27. Я из твоих 9 милионс… Ты умница…. УМНИЦА.. но, где твоё СЧАСТЬЕ… удачи..

  28. Absolutely in love with this one!
    Hello from week 4, 2023 (Wednesday)

  29. kann mir jemand sagen wo man die hose kaufen kann?🥰

  32. My favorite back workout ever with the weights!! Pleeeeeease give us another one in this style <33

  33. the amount of times i go "gurl hold on… HOW ARE YOU STILL- okay okay girl your gonna kill me"

  34. I'm so proud of myself! I picked this workout as my weekly arm- routine and I've done this consistenly so many times during the last 10 months and I finally outgrew my 3kg weights and I'm ready for 4 kg 😀

  35. That was lovely and quite Superb.

  36. i do not like to go to a gym coz i'm an introvert i get conscious of myself so i bought weights, resistance bands, work out mat, some cute workout clothes, and start my fitness journey at home! thank you for your channel! YOU ARE A GEM 👑💖

  37. Love gym style videos❤

  38. Damn these weights got me feeling powerful!!

  39. This one is my favorite workout from Pam <3

  40. Day 3 of week 38🔥210922 (I did this with 4kg of weight because I don't have 3.5kg😤 omggg my arms is burning!! Specially while doing the circuit, the burn is sooooo real!! But still feel so proud of myself that making this for today 💪🏻🔥

    Day 4 of week 39🔥290922 (I took a rest on yesterday so here I am today! Wohoo still doing this with 4kg of weight! Feels sweat but also strong and energy!!!

  41. Absolutely loved this workout ❤️ Just found you on You tube 💪☀️x Thank You !

  42. Wow.. 🖤
    It's been a while I haven't visited my dear Pam channel, I missed her
    But the surprise is that now I feel pretty good doing the exercise with her, not that difficult as before
    I can see the difference
    I've doing workouts 4 4 months now on a daily basis
    And it's great 🔥

  43. Thanks babebee 🥀😌🥳🧏☹️😅 i did with u

  44. Great workout 💪 simple and to the point. Love it. Thanks a bunch!

  45. You are very extremely beautiful with wonderful body exercises. Wishing you good health and a lot of success in your future job. Thank you indeed – Lecturer – TRAN CONG HOANG – HCM City Vocational Training College.

  47. Full body workout saw hard lm 5kgm and 5kgm and 1 year ago pamela reif But tank you 🌼😊

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