10 MIN TONED ARMS - quick & intense at home / with water bottles I Pamela Reif

TIP: fill up your bottles as FULL AS POSSIBLE. If there’s air in the bottle, the water will move from side to side - which is a little annoying. / Werbung

I know, training Booty & Abs is our favorite. But don’t neglect your arms! Toned arms, that fit to the rest of your beautiful body. Strong arms, that have enough strength to hold you during a Plank Workouts (haha!).
No huge, masculine biceps - but also no flabby bingo wings. This workout will NOT make your arm muscles grow big + bulky. It will just make them more defined :) This is a super fun routine, which seems easy at first .. but it will make your arms BURN, I promise.

Aaaand I also love the music in this video. Feeling the burn is definitely easier when we can sing along!

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▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.

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▸ I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎

1. Shed a Light - Robin Schulz feat. David Guetta, Cheat Codes 0:00-03:05
2. Sugar - Robin Schulz feat. Francesco Yates 03:06-06:33
3. Sun Goes Down - Robin Schulz feat. Jasmine Thompson 06:34-08:12
4. All This Love - Robin Schulz feat. Harloe 08:13-11:12

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Business Contact:

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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.

[huxleyandrews]

I love how people can spend tons of money on professional body coaches when we can get these amazing workouts for free. Thank you!

[hannam]

Congratulation to everyone, who is here today after two other workouts. I'm proud of you, we're done for today

[victoriahouston]

FIRST TIME I DID IT WITHOUT BREAKS!
I'd like to thank my parents, my roommates, and my dogs for dealing with my cursing at random hours of the day

[Tommyvause]

Literally couldn’t find two bottles of water in the house, so had to use two bottles of wine

[ms.aviciijones]

My dumb ass thought she was being considerate when I read "+ water bottles" I was like awww, it's going to be intense she's reminding us to be hydrated

[zhannamustafina]

Does anybody else watch Pam's hips moving in the last 30 seconds of the workout and tries to keep up with the moves just to forget about the pain in the arms?

[happyfrogday]

Pamela: *does Flappy Bird*

Me: *does “dying bird”*

[anringo]

Me: ah I don't have water bottles, 2kg weights will do
Me 10 minutes later: That was the worst decision ever

[lilacampbell]

You know it’s intense when doing push ups feels like a break

[janneke]

So basically this video just told me I'm to weak to even hold a bottle.

[ninab]

Make sure to stay hydrated during the workouts! They will seem to be so much easier when you drink enough water. Especially this one when you drink the water right out of your bottles :)

[mellowlino]

I’m being honest, I hate talking about feelings or personal stuff but almost every video of Pamela includes a song that reminds me of my mother, or a song that I genuinely want to show my mother - I always start crying during the workouts because I know I can’t show her because she passed away on christmas. But those tears won’t stop me from finishing this workout, not only for me, but for her because I know how proud she would be if she could see me right now.

I‘m sorry for that personal stuff but I really had to open up.

Stay strong people 🤍

[mackenziejess]

Pamela: puts down water bottles softly at end of workout
Me: drops the water bottles

[PamelaRf]

Okay gyms won't open for another couple of weeks... SO HERE WE GO, making sure our arms also get some love 💖 training them at home without equipment is a little hard, so I want you to use WATER BOTTLES (or 2 packs of rice, 2 cans of milk, ..) for this one. This will make your arms more defined & strong - definitely not huge and bulky. 

I weighed my bottles: they were 750g each, including water and the bottle itself 🙏

Let me know if you like our little piece of "equipment" 😬

xx Pam

[Ren-ilxn]

I want to know how Pamela does flappy bird so fast...I'm literally grandpa bird.

[katebogner]

Pamela: using water bottles
Me: using ravioli cans because I couldn’t find any bottles 👁👄👁

[zahrajolibois]

The fact that I didn’t even realize that we had to fill our water bottles... and that I was still dying 🤣

[laura-rxzv]

Two things I realised during this workout
1. Water is heavy af
2. All the songs I've been trying to find are written by Robin Schulz

[Jess_ica]

Pam: shows off her biceps at the end of the workout
Me: I remember when I could lift my arms

[anushaparihar]

My smart ass decided to use big bottles... now i have plank challenge as the next workout. Pray for me people. If i survive, we'll see each other in oldies dance cause there is no way i'm doing killer calories one after all this...