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 2 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, so we can all get a good burn without doing 10000 push ups in a row.

And I actually love the flappy birds exercises so much haha! They really brighten up my mood because I feel like a bird trying to fly. Have fun ♥︎

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The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. If you need a break - TAKE IT! Don't worry too much about that. You will improve over time :) that's the best feeling!

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 20min Full Body Workout, 10min Ab Workout, 20min Booty Workout or the Song Workouts.

▸ 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.

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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎

1. Cymo, Ann-Christine - Higher 0:00 - 2:48
2. Jaymes Young, Sam Feldt Remix - Happiest Year 2:49 - 6:00
3. Nicolas Haelg, Jaime Lee Harrison - Scars At Night 6:01 - 8:27
4. Jaden Bojsen, Willemijn May - Taking Shape 8:28 - 10:36

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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.

[dopechickensforlife]

For anyone who can't do it: Remember, Pamela Reif is very strong and dedicates her channel to workouts, therefore she works out a lot and she's worked out for a long time. Just because you can't do it doesn't mean you're weak. Push yourself, but not too much. If you want take a 10 second break in between every exercise. If you can't do the exercise modify it! You're amazing! Lets get this glow up together!

[juliamoriarty]

she’s beauty, she’s strong, she makes 30 seconds feel hella long

[purpleicemix]

Me switching position one second before Pam
Me : *Fitness is my passion*

[ninahowells]

Not normally one for commenting on yt videos, but this WORKS Y’ALL. I’ve been doing this 3 x a week (ish!) for the last 6 weeks and my arms look so much more toned. I have biceps now lol! For anyone scrolling through the comments looking for motivation rn, honestly stick with it, modify the harder exercises (still can’t do a normal push-up so I do knee ones) and just keep at it. So excited to get better and progress. Thank you Pam 😘

[peace]

i laughed a little bit when i saw the name of the 'flappy bird' exercise, but then when i started doing it... it wasn't so fun anymore

[katarinazdravkovic]

If you`re doing this during coronavirus at home, to glow up, you should know something: I BELIEVE IN YOU, YOU CAN DO THIS, YOU ARE BEAUTIFUL! Love from me :)

[poltegeist]

Pam sweetheart, I love how you have such high expectations of me

[nancyqiao]

YOO I FINALLY DID THIS WHOLE WORKOUT WITHOUT STOPPING IM LITERALLY SO HAPPY AND PROUD OF MYSELF I JUST WANNA SHARE THIS!! yall got this and this workout actually helps you to shape your arm muscle :D

[Blackdecay]

Pam at the end: Well done!

Me, who poorly executed every excersice: No, I don't think so

[Elithia.m]

Her form is CLEAN. When I tried doing that first exercise, I was doing the worm just to get back up

[trinetradey]

I'm just upset that I didn't discover Pam's channel at the beginning of Covid I'd have glowed up by now if I did.

[haileypatrishV]

I swear workout videos always have the funniest comments😂💀

[taylorwhite]

I ran 1.5 miles today, did high intensity volleyball workout, upper body and a fast pace walk all while eating well I'm proud of my self today lol

[wastaken]

Instead of eating all the snacks im gonna become a snack

[gonewiththewynns]

Always effective and equally intense. Thank you.

[cherrycane]

So much positivity in this comment section! Happy to see it! All the warm hearted people are getting fit:)

[amirahrahman]

i didnt know being a bird could be sooo hard!

[jasonbraun]

Is anyone else like “oh, good. The arm circles” and a minute later saying “This hurts like hell”.

[Pamela-rckt]

Did this for a month twice a week and yall my arms are toned and I can finally flex them some more, overall 9/10

[kimberlyyaon]

After you finish all the workouts. take time to tell yourself "you made it, I am proud of you." Honestly, this works even though I feel like all my forms were wrong, but it's okay! A tiny percentage of progress every day is better than doing nothing at all. So I am proud of you! For trying and for pushing yourself!