45 min Full Body. Workout Plan. Pamela Reif

2022 - Week 13

WORKOUT PLAN (PDF). Download | Print plan



  • Intensity: High

  • Duration: 45 minutes

  • Equipment: Weights, Booty Band, Bottles


The plan consists of intense exercises that make you sweat. All kinds of tasks of medium or high level of complexity. But thanks to Pamela's visual tips, they can be correctly performed at home:

  • Plank with pulling the knee to the chest - a complex pumping of the muscles of the legs, abs and back. Plus - the development of the ability to maintain balance and increase concentration;

  • Sumo squats - the inner thigh is being worked out. In a traditional squat, the main load goes to the lower back and quadriceps. In the sumo technique, it is redistributed to the legs from the back (extremely important for women, whose lower back is naturally weaker than that of men);

  • Jumping Jack (jumping with simultaneous dilution of the arms and legs) is an anaerobic exercise that includes different muscle groups of the legs, back and arms. The reverse, gluteal and deltoid muscles of the hip joint are especially actively worked out.

The program includes familiar exercises in a complicated form. An example is a plank: straight arms are located on the floor, and legs, for greater tension, are not on it, but on a chair.


Monday

Christopher Goes Cardio | 270-425 Kcal

Leap Of Faith - Christopher // FULL BODY WARM UP


8 MIN SIXPACK WORKOUT - with Christopher & a very special twist


10 MIN HIIT + STANDING ABS - high intensity, calorie burn I Pamela Reif


10 MIN BADASS HIIT - sweaty workout to Hip Hop Music, lots of punches & kicks I Pamela Reif


12 MIN HAPPY CARDIO - a good mood High Intensity Choreo


Tuesday

Ofenbach Don´t Skip Leg Day | 215-360 Kcal

15 MIN BOOTY WORKOUT - Level: Easy-Medium, slow Pilates Style, knee friendly, no squats I Booty Band


15 MIN BOOTY + EQUIPMENT / Weight, Booty Band - build a round butt I Pamela Reif


10 MIN BUBBLE BUTT - Glute Bridge Burnout / no squats, no jumps, knee-friendly I with Equipment


8 MIN FUN FULL BODY - with Ofenbach / Cardio, Leg + Arm Workout


Wednesday

W... Wednesday | 260-420 Kcal

15 MIN JUMPING CARDIO, Medium Level - burn calories the fun way, not dancy I Pamela Reif


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


10 MIN BOOBS & BACK - tighten your chest + improve your posture


10 MIN STRONG WAIST - for ab lines & a strong side belly / with Bottles or Weights I Pamela Reif


Thursday

Piano Flow | 50 - 90 Kcal

10 MIN YOGA FLOW - for Full Body Strength & Flowy Stretching I Pamela Reif


8 MIN FLOWING STRETCH - with LIVE Piano Music by Matteo Myderwyk I Pamela Reif


Friday

Frans Lovers Slow Fridays | 180-325 Kcal

ALRIGHT - Alle Farben ft. Kiddo / Basic & Happy Warm Up I Pamela Reif


15 MIN BOOTY WORKOUT - Level: Easy-Medium, slow Pilates Style, knee friendly, no squats I Booty Band


12 MIN SLOW AB WORKOUT - Flowy Movements, with LIVE Piano Music by Jacob Karlzon I Pamela Reif


10 MIN AB WORKOUT + CHAIR / intense workout for lower, upper & side abs I Pamela Reif


CASTLE - Alle Farben & HUGEL ft. FAST BOY / Fun Warm Up Routine I Pamela Reif


Saturday

Jason, Just Go Home. | 280-450 Kcal

15 MIN JUMPING CARDIO, Medium Level - burn calories the fun way, not dancy I Pamela Reif


8 MIN AB & HIIT WORKOUT with Jason Derulo


10 MIN BOMBASTIC BOOTY - activate your butt muscles & make them grow I Pamela Reif


10 MIN BEST OF HIIT - a compilation of the best parts of my HIIT workouts - INTENSE I Pamela Reif


6 MIN EVERYDAY STRETCH - for stiff muscles, flexibility & after your workout I Pamela Reif


Sunday


REST DAY


Print plan

Pamela Reif - Home Workout Plan 2022