Dance. Workout Plan. Pamela Reif

2022 - Week 14

WORKOUT PLAN (PDF). Download | Print plan



  • Intensity: High

  • 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:

  • Knee Curls (no squats) — 15 minutes of entry-level training in a slow Pilates style;

  • 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;

  • 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


Print plan

Pamela Reif - Home Workout Plan 2022