Pamela Reif - weekly home workout plan №3

WORKOUT PLAN (PDF). Download | Print plan



45 min per day

Day 1

Bootylicious Monday

10 MIN BOOTY ACTIVATION - to grow your glutes / optional: Resistance Band I Pamela Reif



Exercise list
  • slow squats
  • squat hold abductor
  • squat w/ abductor
  • low side squats
  • squat hold abductor
  • slow squats
  • low side squats
  • jump squats
  • slow squat pulses
  • CHANGE POSITION
  • fire hydrant left
  • fire hydrant pulses
  • fire hydrant right
  • fire hydrant pulses
  • leg abductor + hold
  • CHANGE POSITION
  • booty lifts
  • booty leg abductor
  • booty hold
  • booty flutter kicks
  • booty leg abductor
  • booty hold

20 MIN BOOTY WORKOUT // No Equipment | Pamela Reif

15 MIN DANCE CARDIO WORKOUT - 80s EDITION, burn calories and be happy / No Equipment I Pamela Reif


Day 2

Abs + Upper Body

15 MIN AB WORKOUT - Let's Train Together / No Equipment I Pamela Reif

10 MIN CARDIO / No Jumping - silent & neighbor friendly / No Equipment I Pamela Reif

10 MIN COOL DOWN ROUTINE - slow workout, suitable for nighttime // No Equipment I Pamela Reif

10 MIN UPPER BODY WORKOUT - Back, Arms & Chest / No Equipment I Pamela Reif


Day 3

Booty + Abs

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

2 in 1 - FLAT BELLY & ROUND BOOTY WORKOUT // No Equipment | Pamela Reif

10 MIN CALORIE BURN | Full Body Sweat for Fat Burning // No Equipment | Pamela Reif


Day 4

REST DAY

Optional:

30 MIN YOGA FLOW - for Deep Stretching and Strength | Pamela Reif


Day 5

Arms, Abs + Full Body

10 MIN TONED ARMS - quick & intense at home / with water bottles I Pamela Reif

20 MIN FULL BODY WORKOUT - Intense Version / No Equipment I Pamela Reif

12 MIN AB WORKOUT - Medium Level / No Equipment I Pamela Reif


Day 6

No Squat Booty Day

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

15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly, no squats, no jumps / No Equipment I Pamela Reif

15 MIN SEXY DANCE WORKOUT / burn calories & move your hips / No Equipment I Pamela Reif


Day 7

REST DAY


Print plan

Weekly Workout Plan Pamela Reif