Dance. Workout Plan. Pamela Reif
2022 - Week 14
WORKOUT PLAN (PDF). Download | Print plan
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Intensity: High
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Duration: 45 Minutes
Equipment: Weights, Booty Band, Bottles
High-intensity workouts, with an average duration of 45-50 minutes. You will need inventory - weights (or bottles). Lesson examples:
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Knee Curls (no squats) — 15 minutes of entry-level training in a slow Pilates style;
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Glute bridge - 10 minutes of load on the buttocks, without the risk of injury to the knees (no jumps and squats) with additional weight - kettlebell, water bottle or pancake;
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Cardio jumps - 15 minutes of active calorie burning by jumping to music.
The program is especially recommended for those whose goal is rapid weight loss. The number of calories burned is increased here.
Monday
Christopher Goes Cardio | 290-475 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
DANCE LIKE NOBODY’S WATCHING - Dance Workout, the happy kind of cardio I Robin Schulz songs
15 MIN JUMPING CARDIO, Medium Level - burn calories the fun way, not dancy I Pamela Reif
Tuesday
LIGHT SWITCH - Charlie Puth / Happy Dance Warm Up I Pamela Reif
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
Wednesday
Joel Jumps High | 265-435 Kcal
CARDIO - Timmy Trumpet / Cardio Warm Up Routine I Pamela Reif
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 UPPER BODY + ABS - for arms, chest and core with DJ Joel Corry
6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet
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
Funny - Zedd & Jasmine Thompson // FULL BODY WARM UP
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
Sunday
REST DAY