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15 MIN SEXY BACK WORKOUT - upper & lower back, lats, neck / with (homemade) weight I Pamela Reif

Pamela Reif
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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 1 upper body day per week. I have never in my life only trained abs, only legs etc. I always trained my upper body as well!
▸ I used 7.5kg, which felt totally fine. I could have went for 10kg as well!
▸ Homemade weight: grab a bag, fill it up with heavy stuff (rice, milk, books, etc.) .. we CAN make it work!
▸ I burned 65kcal. Depending on your height, weight & fitness level - you will burn between 50-100kcal. It's a strength focused workout & muscles will burn more calories on the long run as well. I would not recommend only doing HIIT sessions!
_
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.
▸ you can find WORKOUT PLANS with those videos on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram instagram.com/pamela_rf/

__
▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetActive
1. SIA ft. Burna Boy - Hey Boy 0:00 - 2:58
2. Anne-Marie x KSI x Digital Farm Animals - Don't Play 2:59 - 6:05
3. Diplo & Sonny Fodera - Turn Back Time 6:06 - 8:27
4. Hi_Tack, Steff da Campo - Say Say Say (Waiting 4 U) 8:28 - 11:03
5. Joshua Basset - Lie Lie Lie 11:04 - 13:57
6. Jubel - Weekend Vibe 13:58 - 16:01
__
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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18. 01. 2021

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Komentáře 100
Pamela Reif
Pamela Reif Před měsícem
please don't panic but .......... the timer is on the left 🤣
نب نبأ
نب نبأ Před 7 dny
I think I well do this vedeu not jast one-day ☺wate do you think Pamela 😞?
Sport 4 Life
Sport 4 Life Před 8 dny
Please look at our Chanel
Olivia Suhendra
Olivia Suhendra Před 19 dny
Pam im ur fans that’s why I use ur name !
Stefan Wichtel
Stefan Wichtel Před 22 dny
Hi Pamela, I really love your content and the motivation you are giving! Keep up the good work!I found you through another channel where a girl was following your workoutplan (she was named "severine alina" and the channel was "sevi").
ravina
ravina Před 26 dny
Nice
Kaveesha sadamali
Kaveesha sadamali Před 20 hodinami
Very sex girls...
Rebeca Cabral
Rebeca Cabral Před dnem
I`m sorry but I was so disapointed that there wasn`t the Justin Timberlake`s song in this workout, hahahaha. I came super excited expecting that, but the exercises were great
Elise Jarrett
Elise Jarrett Před dnem
OMG! That was the best back workout video I’ve ever done!! Thanks Pamela, I loved it!😍💕
vanesa
vanesa Před dnem
do you guys have some experience doing Pamela Reif’s workouts?
justasmalltowngirl
Just did this workout with an 11kg dumbell. I'm so proud 😍😍
Olivia Suhendra
Olivia Suhendra Před dnem
I'm never panic pam you the best
Shu Jie
Shu Jie Před dnem
Done
Matea Keškić
Matea Keškić Před dnem
I'm gonna be so smokin' this summer 🔥🔥 Brace yourself people. 😂💪✨
Fitness Nerd
Fitness Nerd Před dnem
I did push ups without knees for the first time !!! OMG this was the best feeling
Moshe Kidd
Moshe Kidd Před 3 dny
📌 B.e.S.T f'u"l'l D.a.T.i.n.G -F'i"n"d--S'E'X---۞------------ Here ➯ XXCLUB.CYOU/CUIRWU 1:09 √™ Lorsqu'une pilule qui donne aux utilisateurs cinq minutes de super pouvoirs inattendus arrive dans les rues de √™ Когда таблетка, дающая пользователям пять минут неожиданных сверхспособностей, попадает на улицы Нового Орлеана, торговец-подросток и местный полицейский
Agnostic Feminist
Agnostic Feminist Před 5 dny
I don't usually train back muscles so that felt annoying 😸 🙄
xozaku
xozaku Před 6 dny
" 15 minute sexy back workout" 3:11 does push ups
Shu Jie
Shu Jie Před 6 dny
Done
Theli Wa
Theli Wa Před 7 dny
You know the workout is gonna be hard, when the comments say it gonna be hard... Hi nice to see you! You gonna make it.
Serien Girl
Serien Girl Před 7 dny
9:00 Pause XD
Pillaaa 00
Pillaaa 00 Před 7 dny
Wooow the 15 mins flew by sooooo fast
Menchie Chen
Menchie Chen Před 7 dny
My son, Kyle was also doing this workout, and instead of doing what you did, he did 15 MIN OF ABS!
Christina
Christina Před 8 dny
Wow I think this is the third time of something and it is sooo much easier 😍😍😍
Leni Franke
Leni Franke Před 8 dny
Geht das auch mit großen vollen Wasserflaschen? 😂
Jasmin :D
Jasmin :D Před 4 hodinami
Ja
Annabel Ziesche
Annabel Ziesche Před 8 dny
Als Gewicht einfach Rucksack mit Schulbüchern nehmen
Anna FL
Anna FL Před 8 dny
was anyone else A BIT STARTLED when "Lie Lie Lie" started playing? I stopped the exercise and was simply like... Freaking Out!!
Katerina Sk
Katerina Sk Před 8 dny
omg I cant do push ups whatsoever, its so hard
Paul Gamelle
Paul Gamelle Před 8 dny
Samee
코카콜벳cccb01 com
놀러오세요 주소 링크로 접속 가능~( ID 링크클릭)
코카콜벳cccb01 com
더 많은 영상 19 금 무료 보기 링크 접속 하시면 됩니다 ~( ID 링크클릭)
Laura Brown
Laura Brown Před 8 dny
In Modern Living Room Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here: livesoundproof.com/best-soundproof-curtains/
코카콜벳cccb01 com
영화 드라마 공짜 남성커뮤니티 아시죠 ? 아이디로 접속 가능
Rina N
Rina N Před 8 dny
I need to buy a 7kg weight. I'm using two 2kg dumbbells and two 1kg dumbbells in a bag. I feel like my bag is going to say bye at any second. Update: I got a 7.5kg weight. It was easier in a sense of gripping the weight, but the last round of plank rows were hard.
코카콜벳cccb01 com
성인 커뮤니티 오늘도 좋은하루 되세요~ 대박나세요~ ( ID 링크클릭).
Emma Kookbae
Emma Kookbae Před 8 dny
Mana tu tas loca si piensas que yo aguanto hacer todo eso, todavia me voy a quedar ahi😨
코카콜벳cccb01 com
성인 모임 커뮤니티 공자 x동 보기 바로 ( ID 링크클릭).
Shakira
Shakira Před 9 dny
Welp this is awkward... drivers license was playing the background while lie lie lie was playing no joke😃👍🏽
Shakira
Shakira Před 8 dny
@코카콜벳cccb01 com I don’t understand sorry :( actually I don’t know if you understand me🤭
코카콜벳cccb01 com
커뮤니티 이쁜 언니들 많아요 놀라 와용~~
Najla Alshabanat
Najla Alshabanat Před 9 dny
Thank you 🙏🏼💞
Michael Alder
Michael Alder Před 10 dny
nice workout and music
Madelaine Ramos
Madelaine Ramos Před 11 dny
Hi Pamela, love your workouts. Have you ever tried doing battle rope workouts? There are a few battle rope workouts here on CSvid that you would enjoy watching and working out to. Really looking forward to all your workouts.
Candysquad
Candysquad Před 11 dny
She is so pretty
Mousumi Chaudhuri
Mousumi Chaudhuri Před 11 dny
Everyone is seeing how to make the back and l am seeing the house 😭😀
itslisa 335
itslisa 335 Před 11 dny
come here girl let me hug u
zeynep
zeynep Před 12 dny
this was great,it was my first time doing an back workout (actually idont even have time to workout but since my back hurts i thought improving my back muscles can help me and i finished this just now but im feeling so much better..thank you pam!
糖糖同学呀
糖糖同学呀 Před 12 dny
time 2🥺
Alex Flores
Alex Flores Před 13 dny
The slimy peru behaviourally matter because step habitually force athwart a godly parcel. homeless, plausible confirmation
Neelesh Chaturvedi
Neelesh Chaturvedi Před 14 dny
Baby it kills
Shane Alarcon
Shane Alarcon Před 14 dny
Beutiful working on it
Rafael Houlding
Rafael Houlding Před 15 dny
How is it possible that the worlds biggest female fitness youtuber have Push ups in a back workout and no one says anything about it in the comments
Ella Rutledge
Ella Rutledge Před 15 dny
More back videos please! Especially Lats. Love you, Pam!
H. Fernando Borjas
H. Fernando Borjas Před 16 dny
Idk about you but superman rotation hurts my dick
糖糖同学呀
糖糖同学呀 Před 17 dny
first time😣
bocoy noiu
bocoy noiu Před 17 dny
Pamela is the literal definition of: I don't sweat I sparkle
xozaku
xozaku Před 6 dny
Wow so original
oiuet souiu
oiuet souiu Před 16 dny
hey, Pamela can I use this exercise for my breasts (boobs)?
Olivia Suhendra
Olivia Suhendra Před 19 dny
Pam I’m ur fans so i have same name like you
Olivia Suhendra
Olivia Suhendra Před 17 dny
@bocoy noiu sure
bocoy noiu
bocoy noiu Před 17 dny
hey, Pamela can I use this exercise for my breasts (boobs)?
Ailsa Ni
Ailsa Ni Před 20 dny
Who else wants Pamela to do a latin dance workout (a very sweaty one) 🙋🏼‍♀️
Anna J.
Anna J. Před 18 dny
YESSS damn definitely
oiuet souiu
oiuet souiu Před 19 dny
I only have unpacked rice, flour etc. at home, so i'm training with my heavy houseplant everytime we need weights. :D So happy, i've got curtains :D
Lorenzo Basili
Lorenzo Basili Před 21 dnem
Io
Ailsa Ni
Ailsa Ni Před 20 dny
I only have unpacked rice, flour etc. at home, so i'm training with my heavy houseplant everytime we need weights. :D So happy, i've got curtains :D
DIANA SHAG
DIANA SHAG Před 21 dnem
You the best Pam!!! Love your workouts!!
oiuet souiu
oiuet souiu Před 19 dny
Buti
ceerw buty
ceerw buty Před 22 dny
I‘m in bed watching this video and knowing I‘m gonna die later lol
p art i c i a
p art i c i a Před 22 dny
I accidentally grabbed my 10kg instead of my 7.5 kg dumbbell and kept wondering why it was so freaking HARD this time 😂😂
ceerw buty
ceerw buty Před 22 dny
💪🏻
GIRLS FITNESS
GIRLS FITNESS Před 22 dny
Wow sexy
• Aesthetical •
• Aesthetical • Před 22 dny
If my mom saw me skinny she would try to feed me-
ALİ KARAKAYA
ALİ KARAKAYA Před 23 dny
Merhaba kısa videolara devam ediyorum takip etmeye devam edin kanala bekliyorum sürprizler var acele edin
Dav0 thamoveZzZ
Dav0 thamoveZzZ Před 23 dny
😍🥰🥰twerk that bubble ass @12.31 ✊🏾💯rEALtALK-_-cUZZO_kINFOLK
Philippos Philippou
Philippos Philippou Před 23 dny
More sexual content then my videos but I get flag down , I should buy some of their programs and maybe they will leave me alone
Your gym
Your gym Před 24 dny
When you fell you can't anymore, remember why you started
Strubli Meier
Strubli Meier Před 24 dny
i don't search for sad music if i wanna cry, I just do one of Pams workout!
JADIE PENG
JADIE PENG Před 24 dny
love your workout and shoes!❤
ALİ KARAKAYA
ALİ KARAKAYA Před 24 dny
Okey lets go
Melany Mario
Melany Mario Před 24 dny
hey, Pamela can I use this exercise for my breasts (boobs)?
Leo Schneider
Leo Schneider Před 25 dny
Buti
Rock girl
Rock girl Před 25 dny
I only have unpacked rice, flour etc. at home, so i'm training with my heavy houseplant everytime we need weights. :D So happy, i've got curtains :D
Baguetteritter
Baguetteritter Před 25 dny
Oh my goodness
ravina
ravina Před 26 dny
Nice
ALİ KARAKAYA
ALİ KARAKAYA Před 26 dny
takip etmeye devam edin kanala bekliyorum
Rock girl
Rock girl Před 25 dny
please don't panic but .......... the timer is on the left 🤣
daniela lucioli
daniela lucioli Před 26 dny
💪🏻
Shu Jie
Shu Jie Před 26 dny
Done
alida flus
alida flus Před 27 dny
Pamela is the literal definition of: I don't sweat I sparkle
Hana Lastovickova
Hana Lastovickova Před 27 dny
love your exercise
alida flus
alida flus Před 27 dny
TANTA BEYESAS I loro stati di salute rispettivi prevenirli TANTA BEYEZAS QUE DIOS A HECHO EN ESTE MUNDO ASERE Y ライブ配信の再編ありがとうです!この日のライブ
pida siouy
pida siouy Před 27 dny
I liked them all
Kate’s Days
Kate’s Days Před 28 dny
Did anyone else notice that when it said to do push up ( ON KNEES ) Pamela did it the normal way? 🤣🤣
pida siouy
pida siouy Před 27 dny
I don't care
Joana Lopes
Joana Lopes Před 28 dny
is it supposed to hurt so much for a entire week?
Tayyiba Campbell
Tayyiba Campbell Před 28 dny
I'm bringing 'sexy back' - Justin Timberlake😂
Katie Schwarz Lawendee
You are so pretty 😍
Alexandra Vladimirova
Do you guys know where to find this pants? 🤩
Vinisha Mary
Vinisha Mary Před 28 dny
Hi mam..can we do in free times or we have to do it early mam.. Plzz u can clarify this mam
Hristina N
Hristina N Před 29 dny
12:33 Pamela laughing like we should have fun :DD (and actually we are not, but if we quit, she will be mad, so better just act like you have fun and are not sweating at all)
Baby Nizy
Baby Nizy Před 29 dny
The lie lie lie song makes me feel better
Lilia Vatsov
Lilia Vatsov Před 29 dny
The combination of exercises is great! I love it❤
Daniela Gtz.
Daniela Gtz. Před 29 dny
This exercise became one of my favorites, idk if it is because it has breaks or because I can do it without dying. Probably both
Jacy Wilkinson
Jacy Wilkinson Před 29 dny
Pamela is the literal definition of: I don't sweat I sparkle
Queen Jennily
Queen Jennily Před měsícem
That's my new fav workout😍😍❤
ss
ss Před měsícem
why does my neck hurt so much
E 020
E 020 Před měsícem
Privet vsem.. ocen xoroso fit fiqura.. 😉👍🇦🇿❤🌷
lelo
lelo Před měsícem
why was this the most seggsually aggressive workout video I’ve ever followed along to?😆 but a great workout nonetheless 👍
NEIVA MARA
NEIVA MARA Před měsícem
tinyurl.com/quick4nakedsex LOVE ME, Please!!! 💕 みゃあこさん!ฅ( ̳• ·̫ • ̳ฅ)ニャン DISEN QUE DIOS ES MA LO SI DIOS ES MALO NADIE ES BUENO ASERE MIL GRASIAS POR TANTA BEYESAS I loro stati di salute rispettivi prevenirli TANTA BEYEZAS QUE DIOS A HECHO EN ESTE MUNDO ASERE Y ライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもんね(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした!今後は気を付けないとね51xy
Stevo Maginn
Stevo Maginn Před měsícem
I don't care
dcoog anml
dcoog anml Před měsícem
Who else wants Pamela to do a latin dance workout (a very sweaty one) 🙋🏼‍♀️
Stevo Maginn
Stevo Maginn Před měsícem
Ur draining my blood out so use r
dcoog anml
dcoog anml Před měsícem
are very dynamic, I love it! New subscriber✨, I definitely recommend your exercises! I feel great doing them! Thanks Pamela, I'm from Argentina!💗
Stevo Maginn
Stevo Maginn Před měsícem
😘
Stevo Maginn
Stevo Maginn Před měsícem
Hard things get the elbow
Stevo Maginn
Stevo Maginn Před měsícem
I hav to listen to lies tk get to the truth
P.B Sari
P.B Sari Před měsícem
Pamela, can you please make an upper body workout with resistance band?
xxes11xx
xxes11xx Před měsícem
Pam, over the weekend, my 1 workout was the R&B workout, this one, and the 20 booty workout with weights and resistance band + 10 min cool down = total 1 hour and a few minutes.... I need more equipment videos now :D Love it, my body hurts like hell, but thanks for getting me more in shape during 2020 (still some ways to go to get to my ideal shape, but I am getting there).... but I need more of this :D Love you, thanks for everything!
Mad Max
Mad Max Před měsícem
Terrible music. but the training is good
Lilas Haupais
Lilas Haupais Před měsícem
Where does her short come from?
Annie Alexandria
Annie Alexandria Před měsícem
Einfach mega gut!!! Ich liebe es!! Habe es zwar nur mit ca. 3kg gemacht, aber irgendwann kann ich bestimmt auch mehr Gewichte stemmen, wenn ich so weiter trainiere mit Pamela
Natalie Ho
Natalie Ho Před měsícem
I think I'm doing something wrong. A Pam Workout THAT DOESN'T HURT!!!!!????? Wow :O
oiuet souiu
oiuet souiu Před měsícem
Who else wants Pamela to do a latin dance workout (a very sweaty one) 🙋🏼‍♀️
Ello Mello
Ello Mello Před měsícem
Can anyone tell me where I can find the same wallpaper she has? Pls it’s ASAP!! 🤍🤍
oiuet souiu
oiuet souiu Před měsícem
Hi 🙋‍♀️ I’m here for you 🚿 Welcome 🙏 💋
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