Slow. Workout Plan. Pamela Reif

2022 - Week 13

WORKOUT PLAN (PDF). Download | Print plan



  • Intensity: Medium - Hight

  • Duration: 45 Minutes

  • Equipment: Weights, Booty Band, Bottles


The peculiarity of the plan is that all tasks are sequentially performed slowly and without interruptions - even jumping with throwing arms and swinging legs. Exercise examples:

  • Scissors - the press is worked out in dynamics and statics at the same time. In addition to the abdomen, the load goes to the hips and legs;

  • Push-ups from the floor - the muscles of the upper body become strong and strong. However, push-ups increase whole-body endurance;

  • Side plank - without dynamic impact, both external and deep layers of muscles (straight and especially oblique) of the abdomen are worked out.

On Thursday, you need to relax by spending 10 minutes stretching or yoga with elements of meditation.


Monday

Christopher Goes Cardio | 240-385 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 TRAINED WAIST - Medium Level, for toned side abs


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


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 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 FULL BODY STRETCHING - relax, end your workout, tight muscles I Pamela Reif


Thursday

Stretch & Flow | 30 - 65 Kcal

8 MIN STRETCH FOR SPLITS - how to get your front splits


8 MIN UPPER BODY + NECK STRETCH - for a good posture, back & neck pain I Pamela Reif


Friday

Frans Lovers Slow Fridays | 155-295 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


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


9 MIN BUTT + LEG STRETCH - for everyone training booty & legs regularly I Pamela Reif


Saturday

Jason, Just Go Home. | 235-390 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 BOOB LIFT - B(r)east mode: ON .. Chest Workout for men & women / with weights I Pamela Reif


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