10 MIN ONLY BACK - Bodyweight Workout, on the floor - maximum focus on back muscles I No Equipment

Training your BACK at home is tricky. That’s why most „No Equipment Upper Body Workouts“ focus on push ups (chest), arm movements, etc. ♥︎ But this video… / Werbung

We normally need to pull or lift things, to engage our sexy back muscles. But I got creative and created a routine to target the backside & posture - without any equipment needed. This includes movements that look and feel weird (at first) and that you have probably not done in the past.

PS: BACK PAIN or engaged muscles? Don’t mess up those 2 :D We definitely don’t want to have back pain but sometimes a highly engaged muscle also „hurts“. Like your abs - they also hurt during the workouts, right? We are just not used to abs hurting in daily life, that’s why we can clearly differentiate it. So pay close attention (and obviously pause, stop or fix your posture if it’s actual pain).

Muscles:
▸ Upper Back
▸ Lower Back
▸ Back Shoulders / Rear Delts
▸ little bit of Core

You will like this one, if you’re a fan of:
10min Back with Bottles
10min Toned Arms
15min Sexy Back
10min Anti Round Back
10min Boobs and Back

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➞ my #PamApp ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. 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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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎

1. Ella Henderson - Alibi ft. Rudimental
2. Alle Farben x Lewis Thompson - Love Hurt Repeat (feat. Mae Muller)
3. Diplo & HUGEL - Stay High (feat. Julia Church)
4. Omah Lay - Holy Gost

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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.

[yatikachawla]

Okay I have to say it. This one is the best one!!! In the beginning I was worried that Pam will add atleast one move which only she can do in the entire universe and I'll just sit on the mat and wonder how to do it exactly. But this one ahhh I'm feeling so happy. Thank you Pam!❤

[ritatouilles]

Loved the multiple angles to better understand the exercises! One of my goals for this year is more back, so this will help me a lot surely

[gabbywade]

Wow, wow, wow! This is definitely one of my favourite back workouts! This is one I will keep coming back to. I underestimate the power of bodyweight exercises. Sometimes I feel like I have to use weights to feel the burn, but nope. I think at this point we've all established that Pamela makes us feel the burn, weights or no weights. Thank you Pamela for another amazing, feel good workout! <3

[martusalla]

This is my fourth year with you and it is actually insane how your videos have gotten better and better overtime! Glad to be here to see it and being able to be a part of it somehow <3 Lots of kisses Pam

[Bernis]

4 years w/ you and nothing changed, just my body!!! fabulous! you're getting better every video <3

[mansichopra]

I've been having back issues for last couple of days and Pamela heard me. Thankyou PAM for everything that you do for us ♥♥

[maria.romeira]

I used to HATE upper body workout and now, thanks to Pam, I LOVE it and I finally see the results on my body and that’s amazing ❤️‍🔥 Thanks for everything you do for us Pam ❤️ This video is fire 🔥

[patriciaseres]

ladies and gents... NEW ohmygod, the music and the movements are SOOOO it not only trains the back but stretches and cracks it in all the right places! Back workout never felt so good! I'm so hyped right now, I loved it soso much!!!!:D lots of kisses Pam, we will also always have your back!🥹🤍💪🏼

[Kas]

Thank you so much!!! There are so few back only workouts on youtube. I'm so grateful for this!

[AriMon]

This is so weird how out of all the workout videos I've watched recently (im just starting to workout after doing nothing for year) your are so pleasing to follow... I don't know what it is about.. Maybe it's cuz there's no talking or the music or the exercises... But your videos seem to fit me the best and I'm glad i found out about it!!!

[pika_xd]

Pam is my one stop 🎉🎉🎉…I was having a back pain today & this was the therapy session I needed! Pam never disappoints…

[whatElse]

Didn't expect this to be tough but it was, loved it!

[booooooh]

I really loved this one! The music was great and my back feels amazing!

[moniqueehrhardt]

Ich finde es einfach so so toll dass du es immer wieder hinbekommst NEUE Übungen mit einzubauen die man so noch nicht gemacht hat! Das tat grad richtig gut! Jahr 4 mit dir und ich war noch nie so gut in shape 🙏♥️ Es macht immer noch Spaß und es hilft mir wahnsinnig nicht nur für meine Fitness sondern auch für meine mentale Gesundheit 😌

[anjalidua]

Have been following you since 2020. It’s been a great journey with you 💕 Have never felt so strong, fit and amazing in my body. Loved this one. My back feels amazing after this. Lots of love to you, Pam 💕

[sanisch]

I really appreciate that you create content to train the whole body. I think that is so important. To often we e.g. only train or ab muscles and forget the back. So thank you for the reminder!!
P.S. I love that sports wear. The color is amazing. ❤

[snkrsmel]

Wow! 🔥
I have never really felt my back muscles until this video!! 🤯♥️
My back is burning like hell!!!
Chapeau, Pamela 🤠

[carmenstancel]

I've beed doing your exercices for four years and this is the easiest one so far. I'm so happy that I was able to finish the exercices. Love you Pam!❤

[kardelenaslan]

Guys, in November 2023, I was diagnosed with a severe herniated disc between L5 and S1. I had a terrible sciatica pain, and my doctor didn't let me do my regular exercises by Pamela (the advanced HIIT or severe jumping etc.). Therefore, I am recovering by, again, doing her exercises because she firstly heals my soul. 😍 I believe that by my being careful, she will also make my herniated discs happy day by day slowly. 🥳 I love you, Pamela ! So happy to have you ! Btw, this has been a great video for me. I feel that my spine has freshed itself with this.

[anastasiachang]

Loveee this one! Perfect for beginners, just challenging enough, doable until the end! Great music as always ❤