Slow. Workout Plan. Pamela Reif
2022 - Week 13
WORKOUT PLAN (PDF). Download | Print plan
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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