Pamela Reif - weekly home workout plan

WORKOUT PLAN (PDF). Download | Print plan

30 min per day

Day 1

Feel good monday

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

10 MIN GOOD MORNING WORKOUT - Stretch & Train // No Equipment | Pamela Reif

Weekly Workout Plan Pamela Reif

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

Day 2


20 MIN LEGS + BOOTY - Let's train together / No Equipment I Pamela Reif

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

Day 3

abs + fat burn

10 MIN AB WORKOUT // No Equipment | Pamela Reif

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

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

Day 4



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

Day 5

Upper body + abs

10 min Cardio NEW

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

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

Day 6


15 min abs live

10 MIN BOOTY BURN // No Equipment | Pamela Reif

Day 7


Print plan

Weekly Workout Plan Pamela Reif

How to motivate yourself to workout at home?

Finding time to go to the gym can be difficult. But you can start home workouts any day and hour. The main thing is to motivate yourself to regular physical education and fitness. Our recommendations will help you with this.

  • Develop Positive Thinking

  • An excellent helper of motivation in any issue is positive motivation. Seriously and daily think about what the results of home training will bring - cubes will appear on the press, extra pounds will melt faster, the body will take on a relief shape.

    Naturally, just thinking about fitness is not enough. Take advantage, for example, the work of Gabriel Ettingen - "Rethinking Positive Thinking." The book indicates a clear outline of the actions to be followed:

    Set goals - what exactly do you want to achieve when playing sports? Perhaps we are talking about active fat burning or, for example, strengthening the body;

    Identify possible obstacles and find methods to overcome them. Perhaps the obstacle to home training is the lack of free space for convenient exercise or lack of time?

    Imagine what results can be associated with - learn to visualize your dreams.

    The American scientist developed this structure, having received research data in which 50 people participated. All "experimental" wanted to switch to a healthy diet. During the experiment, they adhered to the above rules - they built a detailed action plan, clearly realized the goals, and, in the end, were able to achieve what they wanted.

  • Make a public statement

  • When you make a promise to yourself, you are the absolute master of your word and, accordingly, you can pick it up at any time. Instead of jogging, you can sit on the couch with tea and cakes, and no one will blame you. You can negotiate with your own conscience.

    To change this state of affairs, about the intention to do home training, you need to talk in public. Tell your colleagues, family and friends about it, post a photo on Instagram, for example, in new clothes and promise to “grow out” of it in the next couple of months. Your motivators will be comments and jokes for refusing the next fitness lesson.

  • Reward yourself for the results

  • “Beautiful body”, “lack of excess weight” and other goals at some point may seem too ghostly. Therefore, we advise you to choose the reward that you can receive after each home training - and only if you successfully cope with it.

    We recommend that you read Charles Duhigg’s book, The Power of Habit. In it, the owner of the Pulitzer Prize talks about what constitutes a "loop of habit." We must say right away that he gives a scientific substantiation to all his statements. According to the book:

    You need to find a sign that will make the brain automatically perform the necessary action;

    After completing the action, you should reward yourself. In this case, in the future, the brain will recall that not the most desirable action ultimately turns into a profit.

    Action / reward / desire to perform the same action for the next reward - this system is the “loop of habit” of Charles Duhigg. Gradually, your brain will begin to associate pain and fatigue with a further release of endorphins.

  • Find your own sport

  • If you are bored of doing yoga or fitness, buy dumbbells, weights and start active strength training. Benefit you will notice a maximum in a month.

    Try several areas of homework and focus on the one that will bring more pleasure. You are not guided only by the reviews of professional athletes about the results of certain trainings - your main opinion.

  • Accept the fact that sport is needed

  • If you want to be in good shape and have a beautiful figure, then physical activity is vital for you. You must truly realize that thinking about fitness alone is not enough. A huge part of the matter can be done by proper nutrition. But without movement, achieving the desired goals will be much more difficult. Plus - the process of losing weight will take significantly more time.