Pamela Reif - weekly home workout plan №2

WORKOUT PLAN (PDF). Download | Print plan


45 min per day

Day 1

Full Body

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



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

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


Day 2

Booty

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

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

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


Day 3

Ultimate Fat Burn

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

15 MIN FULL BODY HIIT WORKOUT - burn lots of calories / No Equipment I Pamela Reif

Joel Corry - Lonely // HAPPY DANCE WARM UP / No Equipment I Pamela Reif

8 MIN AB & HIIT WORKOUT with Jason Derulo / No Equipment | Pamela Reif


Day 4

REST DAY

Optional:

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


Day 5

Upper Body + Abs

30 MIN UPPER BODY & ABS - Let's train together / No Equipment I Pamela Reif

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


Day 6

Booty + Dance

Ed Sheeran - South of the Border LEG WORKOUT // No Equipment I Pamela Reif

20 MIN BOOTY WORKOUT // No Equipment | Pamela Reif

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

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


Day 7

REST DAY


Print plan

Weekly Workout Plan Pamela Reif