Lose Weight. Workout Plan. Pamela Reif

2022 - Week 13

WORKOUT PLAN (PDF). Download | Print plan



  • Intensity: High

  • Duration: 45-50 min

  • Equipment: Weights, Booty Band, Bottles


The calorie-burning plan calls for training 5 times a week, resting on Thursday and Sunday.

Worked out:

  • Separate muscle groups of different zones: back, abs, legs / buttocks;

  • Whole body (some training options are in dance form).

Lose Weight classes are short in time - from 8-10 to 15-20 minutes. To enhance the effect, you can combine several options or perform one type of training in two or three circles.

Performance features:

  • Every day you need to choose from one to three "sets" of classes of different levels of intensity, spending from 195 kcal to 470 kcal;

  • Most exercises take 15-30 seconds with no rest time;

  • Workouts act as cardio and strength, implying high activity: jumping, swinging arms and legs.

Accessories: gymnastic rug, if you want to increase the load - rubber bands.


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


15 MIN HAPPY DANCE WORKOUT - burn calories and smile


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 LEGS + FAT BURN - tone your thighs, booty & burn calories - No Equipment I Pamela Reif


8 MIN FUN FULL BODY - with Ofenbach / Cardio, Leg + Arm Workout I No Equipment


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 MEDIUM HIIT / Medium Level - a HIIT workout that won't kill you 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


15 MIN PILATES WORKOUT - Slow Full Body Toning / knee friendly, low impact


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 | 285-450 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 / No Equipment | Pamela Reif


10 MIN BOOB LIFT - B(r)east mode: ON .. Chest Workout for men & women / with weights 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



Monday

Start It Fun | 220-385 Kcal

8 MIN FUN FULL BODY - with Ofenbach / Cardio, Leg + Arm Workout I No Equipment


10 MIN KILLER SIXPACK - super hard ab workout / No Equipment I Pamela Reif


10 MIN SIXPACK WORKOUT - Let's train together / No Equipment I Pamela Reif


15 MIN BOXING CARDIO - Aerobic Style: dancy, cool & rhythmic / Medium Intensity I Pamela Reif


Tuesday

Cutie With a Booty | 225-415 Kcal

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


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


10 MIN BOOTY PUMP - set your butt on fire & make it grow I Pamela Reif


10 MIN LEGS + FAT BURN - tone your thighs, booty & burn calories - No Equipment I Pamela Reif


Wednesday

Abs + Killer Hiit | 240-450 Kcal

10 MIN LOWER AB WORKOUT / No Equipment I Pamela Reif


15 MIN OLD BUT GOLD - Dance Cardio Workout / have fun and burn calories to Oldies hits I Pamela Reif


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


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


Thursday


REST DAY


Friday

Upper Body + Cardio | 205-335 Kcal

10 MIN FULL BODY - SLOW & HARD / Floor only, Low Impact I Pamela Reif


10 MIN BOOB LIFT - B(r)east mode: ON .. Chest Workout for men & women / with weights I Pamela Reif


8 MIN FUN FULL BODY - with Ofenbach / Cardio, Leg + Arm Workout I No Equipment


10 MIN STRESSFUL DAY STRETCH - calm down, relax your body & mind I Pamela Reif


Saturday

Booty + Cardio | 240-395 Kcal

12 MIN GROW YOUR BOOTY - not your thighs / Booty Activation, no squats, knee friendly I Pamela Reif


15 MIN OLD BUT GOLD - Dance Cardio Workout / have fun and burn calories to Oldies hits I Pamela Reif


10 MIN INNER THIGH - Floor only, Low Impact / chilled, slow & effective I Pamela Reif


12 MIN HAPPY SWEAT WORKOUT - good mood Cardio workout / including HIIT I Pamela Reif


Sunday


REST DAY



Pamela Reif - Home Workout Plan 2022