Pamela Reif - 10 min toned arms workout with water bottles

Video | Music

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.

30 sec for each exercise – no rest in between

STEP + BOX

Exercise STEP + BOX. Pamela Reif

STEP + BICEPS CURL

Exercise STEP + BICEPS CURL. Pamela Reif

STEP + CHEST PRESS

Exercise STEP + CHEST PRESS. Pamela Reif

SHOULDER + CHEST PRESS

Exercise SHOULDER + CHEST PRESS. Pamela Reif

ARM HOLD (LEFT) + SHOULDER PRESS

Exercise ARM HOLD (LEFT) + SHOULDER PRESS. Pamela Reif

ARM HOLD (RIGHT) + SHOULDER PRESS

Exercise ARM HOLD (RIGHT) + SHOULDER PRESS. Pamela Reif

STEP + ARM OPENER

Exercise STEP + ARM OPENER. Pamela Reif

STEP + BICEPS CURLS

Exercise STEP + BICEPS CURLS. Pamela Reif

STEP + HOLD

Exercise STEP + HOLD. Pamela Reif

1 ARM ROW (RIGHT)

Exercise 1 ARM ROW (RIGHT. Pamela Reif

1 ARM ROW (LEFT)

Exercise 1 ARM ROW (LEFT). Pamela Reif

ROW + SIDE LEFT

Exercise ROW + SIDE LEFT. Pamela Reif

PUSH UP ON KNEES

Exercise PUSH UP ON KNEES. Pamela Reif

SUPERMAN + REACH OUT

Exercise SUPERMAN + REACH OUT. Pamela Reif

BOTTLE BACK + FORTH

Exercise BOTTLE BACK + FORTH. Pamela Reif

1 ARM ROW (RIGHT) + TRICEPS PUSH

Exercise 1 ARM ROW (RIGHT) + TRICEPS PUSHD. Pamela Reif

1 ARM ROW (LEFT) + TRICEPS PUSH

Exercise 1 ARM ROW (LEFT) + TRICEPS PUSH. Pamela Reif

BICEPS CURL + SHOULDER PRESS

Exercise BICEPS CURL + SHOULDER PRESS. Pamela Reif

SHOULDER PRESS + TRICEPS PUSH

Exercise SHOULDER PRESS + TRICEPS PUSH. Pamela Reif

FLAPPY BIRD

Exercise FLAPPY BIRD. Pamela Reif

HOLD

Exercise HOLD. Pamela Reif

WELL DONE!

WELL DONE! Pamela Reif air kiss

Video


Music for training

1. Shed a Light - Robin Schulz feat. David Guetta, Cheat Codes (YouTube)

2. Sugar - Robin Schulz feat. Francesco Yates (YouTube)

3. Sun Goes Down - Robin Schulz feat. Jasmine Thompson (YouTube)

4. All This Love - Robin Schulz feat. Harloe (YouTube)