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

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:

▸ 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.

▸ 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. ♥︎

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:

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.

[Mosioxx]

I am an introvert and I do not feel comfortable in the gym at all, your workout, it helps me a lot and thank you.❤️

[sergiomaterdey]

I don't know if I'm the only guy who does your workouts, but I've been doing them for 2 years now (since lockdown days) and I'd like to thank you for introducing us to working out and helping others to get in shape.

[martusalla]

I’ll never stop saying thank you for all these amazing videos. I can’t explain how your workouts change my entire life. They make me feel proud of myself when I finish them, when I accomplish all the challenges and they also boost my mood up in the clouds! Starting the day with you is the best. Love u Pam! xoxo

[bellawang]

I'm 12 years old from China and I have been working with Pam since the start of this year, and I have been feeling stronger day by day.

[fernanda__]

Pam I’ve been working out with you more than a year now and you have completely changed my life and the relationship I had with my body. I don’t have enough words to thank you✨❤️

[mamajune]

As a 65 year old who is overweight, this is really helping me, I’m on day 1 of the 2022 challenge and I wanna thank you Pamela!😘😘😘

[jackywacky]

Lovely workout from home. Quick but effective. I dont really go to gym I just workout form home and I eat properly (thanks to Next Level Diet) and Im in shape all year round.

[vedikasheth]

I've done most of your videos and I love pretty much all of them. I've grown so much stronger, look much better, and am just more confident in myself. Thank you so much for all the help that you've been supplying me with from the other side of the world. I can't wait to do this tomorrow morning! Love you always and forever,

[aidamortazavi]

I've an university entrance exam this year and I'm studying hard so I don't really have time to go to the gym and I can't describe how your workouts just save my life and my health thank you so much Pamela love you ❤ 🥺

[pollyterdy]

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

[ele]

This is amazing! One of my fav kind of videos! I was so excited about the "push up + shoulder press" that I got shocked when I did it and I ended up stuck on the floor 🤣 Seemed so easy ahah but I look forward to doing it next time 🔥

[miklq]

Thank you for your hard work and dedication, Pam. You never fail to shape us into better versions of ourselves! More weighted or strength-training type of workouts please! ♥︎♥︎♥︎

[reverie]

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 🥺👇

[martusalla]

I love upper body workouts! I always feel like I focus too much on legs/abs and forget about my poor arms, my back, shoulders and chest

[duv-fv]

Yeahh, finally a new upper body workout with weights! I love your workouts with weights so much, even the 20min leg workouts (lol). You motivate me so much with your comments and smiles during the workouts, thank you so much for that! I've been following you and your workouts for over 2 years now and I already know when you say a certain phrase during a movement, it's too crazy xD

[tiny]

I have been waiting for a new Upper Body workout with weights for so long!! I know all the exercises from the toned arms and 15min live by heart and I am so excited to have a new routine! Thank you Pam I love this one 💕

[myaw]

the quality of your vids just keeps getting better and better! i remember finding your channel through quarantine and it has grown so much since then!

[ccyinat]

Yah, still got enough time to train our upper body seriously for summer! 🌞💪

[kristinawozniakova]

I am thankful every single day to you for take care of health of all your Pamzillas through your awesome videos. Sending you lots of love ❤️❤️❤️

[karenokeane]

Am BEYOND grateful to have stumbled upon your exceptional channel. Honestly don't believe I will ever have a gym membership again. I feel so empowered after finishing your workouts, and my body is quickly morphing into it's BEST EVER condition. Thank you from my heart. :)