10 MIN UPPER BODY + Booty Band I seems simple but is magic for your back & posture!

Find it difficult to train your BACK without using weights? Grab your booty band! If it can make our booty sexy, it can also do wondeeeers for our upper body! / Werbung
This is an updated version of our 1st "Upper Body + Booty Band" - new exercises, new variations, new challenge :) I was literally sitting on my mat thinking in which direction I can still pull this band, because Vol. 1 is one of my favorite workouts ever! :D I had some new ideas, hope you like themmmm xxxx
This workout is not sweaty at all, it focusses on the strength and activation of your muscles, also doing a great job for posture :) if you are sitting a lot or have an office job, this should work great for you.
- MAIN FOCUS: Back, Shoulders + Posture
- SECONDARY MUSCLES: Core / Abs, Triceps, Biceps
▸ START YOUR GYM WORKOUT with this video for muscle activation. Makes such a difference once you grab heavy weights!
▸ DO IT AT HOME for minimal equipment & maximum burn.
▸ You can INCREASE INTENSITY by using a stronger Booty Band or 2 at once.
▸ Use it as a BURN OUT in the end of any session.
🚨 NO BAND? Grab some water bottles. Will train the muscles differently, but still super efficient!! It's gonna burn for sure.
_
➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. Check out the Highlight "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
__
▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetActive
1. Leigh-Anne feat. Ayra Starr - My Love
2. Kenya Grace - Strangers
3. Jeannette - Shots
4. SVEA - Dead Man Walking
__
unterstützt durch Warner Music Germany
Disclaimer:
When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.

[@cmonman85]

Keep on liking this comment., so I remember to come back every day 😊😊😊

[@Jalopygofar]

Have you come back everyday?

[@imimimi]

Narrator: And she never came back…

[@aiksasa]

​@@imimimi😂

[@mM-je6xp]

Hello Pamela.
This is translated by a translator.
I am Japanese and 19 years old.
After I became anorexic and lost weight, I became bulimic as a reaction and was desperately fighting the disease. But after I came across Pamela's videos and started to want to lose weight beautifully like Pamela, my symptoms started to improve. I am so glad that I found Pamela's videos. Thank you very much!

[@honeyitscrystal]

Sending you alll the best wishes 🫶🏻

[@vandahajkova1729]

I wish you healing and overcoming these demons.

[@Shiroppable]

Hi! I'm 52 y.o Japanese whose body weight was under 40kg by extremely strict calorie diet when I was 19 y.o... I totally regret what I've done.
I have been following Pamela for almost 5 years. Pamela has changed my life completely. Not only did she change my body, but also my lifestyle.
Quitting alcohol is one of them. You are lucky you found Pamela now! Please share your experience with people around you because too many Japanese women still believe the number on the scale is everything, which is completely wrong. Trust me I am the heaviest ever, but I love it the most. Please take care！

[@MdoubleHBxxx]

I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.

[@cedfi0z]

@@Shiroppable 💚💛💜

[@evelynhuang8379]

The vibe of this playlist is soooo good✨ is it just me or does anyone think that this should also be made into a whole body workout too😃😃😃😃😃

[@MdoubleHBxxx]

I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.

[@a.clemons]

I agree :) I love that she used the song “Strangers”

[@R-Moneyy]

My muscles are sore just from watching you do this workout

[@MdoubleHBxxx]

I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.

[@cedfi0z]

me now whenever a plank ISN'T followed by a 'well done!': *blinks*

[@abigailreyes5532]

😂😂😂

[@jennypsarra]

It's 4:45 in the morning but I am ready to start the day strong!!! Keep inspring us as always!!! Thank you Pam for this video!!!

[@MarySimpkins]

Congratulations Jenny!!! Keep up having consistency! You got this!

[@joannelandrum]

You go girl!!!

[@jennypsarra]

Thank you Mary!!!@@MarySimpkins

[@jennypsarra]

Thank you Joanne for your support!!!@@joannelandrum

[@MdoubleHBxxx]

I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.

[@emilybertrand]

I missed you during the summer. Thank you for the weekly uploads! I’m back on my workout routine. 🙋‍♀️ I can’t express how thankful I am for all this free content. 💞

[@theboardgamegirl150]

5.30 am and completed the new workout. Still recovering from my broken wrist but this was amazing. Wow that burned, I can really feel my arms! Strong and warm

[@IM.Sports]

Who else loves working out with her. It’s so much easier to keep going when following her workouts. I used to get bored and loose motivation, until I did this. 1. I started following workout channels and enjoy working out with her since then. 2. I started creating my own workouts on my channel which are effective but also a lot of fun to me. And now I love the mix of both ! 💪🏼

[@keyvanzand5837]

I have been working out with you more nearly three years and getting better every day.

[@MdoubleHBxxx]

I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.

[@franciscorivera6083]

I especially loved this video, can't believe I haven't done it till now

[@sharlotececilia]

I loved how unique this was, I enjoyed it even though it was burnninggg

[@user-wv7lk2sd3z]

First time I did this workout it was after a long day sitting in front of computer, my spine and shoulders ached so badly, and this really helped. I did it with a long sock😂 but immediately ordered resistance bands. Wow, what fun are they, and this workout - I love it, and will do it many more times. Thank you ❤

[@patriciaseres192]

this is a perfect routine before the new 15min complete upper body workout!! I love training my upper body so much, thank you SO much Pam for making it creative and challenging, it never gets boring with you!🤎🤎 hugs for you! xxx

[@dalal17_]

She’s not Pamela if she doesn’t end the workout with a plank 😂

[@jolienfoxx]

The Pam Burn is real 🔥One of my favorites already ❤

[@snkrsmel]

Ich liebe es - die Kombination aus nicht schwitzen aber trotzdem ein ordentliches brennen in den Muckies, ist ein absoluter Traum. 🔥😁

[@imimimi]

I am a dead man after this workout

[@nandinishah3831]

I do this exercises daily and this is awesome.. I feel so good and so much improvement in my upper body thank you 💪💗

[@MdoubleHBxxx]

I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.

[@cluckygirl792]

Brilliant workout for upper body. And core. I adapted it as I needed as I’m 60 and will build this into your other dance videos I love to do for my cardio. THANKS PAMELA XXXX

[@TungPhaoDungFitnessStyle]

thank you so much, i love this excercise

[@aang651]

This workout is interesting! And my muscles are definitely trained, I can feel the after sore

[@Generalspecter]

Thanks for your male friendly workouts
They really helped me❤❤

[@lorie826]

This one was great! Bands in perfect use :)

[@MinimalistInTheMaking24]

I love this revamp of the old arms workout with a booty band! It's perfect.

[@serenamancuso9188]

Hi Pam! I do love your workouts, just amazing😮! Could you please create a raggaeton dance workout?

[@faithdaron8255]

I love her routines! ❤

[@nyarispuitis]

Thank youu Pam as always! Adding this workout to my favourites! Just finished the workout and my arms still feels warm haha

[@dorkiboop]

love the texture behind you! thank you as always pam ❤

[@kimelaconsay8941]

Why did i think this was gonna be easy lmao. Now my arms feel like jelly

[@anastasiiapervushyna1032]

Pamela, grateful to you for amazing workout! 🙌💯💖 Love it so much! 😻💪💪

[@olgahoncarova3872]

I was waiting for some more workouts with loop band. You are amazing ❤

[@irenebel9225]

Oh yes! 🤩😍🙌🏻
I LOVE ALL YOUR ARM VIDEOS ❤💖❤💖 right now my arms are injured but as soon as I get better DEFINITELY I'll do it 😍🤩🌺 love you Pam!!! ❤

[@ScantyPanties]

I was just working out to your arms & booty videos & now this!! Thank you!!

[@EmilyMartens-tc8yw]

Thank you Pamela for everything you do! Also, you are absolutely gorgeous!

[@hana-chan5213]

Woaw this felt really good! Almost got it until the one hand plank (that's one was hardcore level)
I was already vibing to the first before this video came out while thinking "I hope Pam does a workout to it"😂 Guess who got surprised....

[@Saraflowerk]

This was a fun muscle scorcher. Thank you! :)

[@Inbirman]

great workout to have after a long day at the office. I really enjoyed it, thank you! it was well needed.

[@werkmarketing]

Habe es gerade gemacht. Super, um in den Tag zu starten. Good work 🤩💪🏽

[@sophiapelykh]

That’s what i was need and want it💞💞

[@anggitanurcahyani12]

Love this workout 🔥

[@TomtilLetsplays1987]

Fantastic video! Absolutely amazing workout! Really useful stuff! Keep up the great work! :)

[@Casualgamer.209]

I am gonna try this after work. Great videos, I grew 2 inches taller cause of your vidoes. My back has less pain keep it up. ❤❤❤❤❤❤❤❤🎉

[@chicayt6166]

Omgggggg😍my back hurts soooo much, thank you for this wonderful workout 😩❤️ love you❤

[@phoebelawson5912]

Brilliant as usual thank you ❤

[@barbararuiz1525]

Wow, hard! But with you, always good vibes!!!

[@user-hh6lv6hz4p]

This video is great!
Love arms work out ❤
The triceps extension is hard for me😅

[@henrietta5969]

Thank uuuu Pam, loved it!!

[@ingapeter7721]

Burns!!! ❤‍🔥❤‍🔥❤‍🔥

[@janameyer1657]

Wow, das Workoutvideo hat es in meine Top 5 Lieblingsworkouts für den Oberkörper geschafft 🎉😍💪

[@beacode]

Thanks a lot!

[@InnerFireArmwrestles]

Keep them coming. This is brilliant :))

[@sorac2252]

This is hard ngl. My arms are burning like crazy 🔥

[@user-xg7hu7xl6p]

i love it. thank u so much pamela .

[@nnnaaadddyyy]

loveee it! ❤

[@jakefromrealestate]

Thank you! ❤

[@marankaka3623]

Thanks pamela you amazing help to us 😊🎉

[@elizabetebrante7889]

This really helps after long day of office work!!

[@frantea91]

2 mins and I' m in💪🏻💪🏻 ready to burn my muscles soooo bad!

[@TheTheron]

I have a very different workout at the gym.
But I'll still watch her videos, a treat for the eyes.

[@faithdaron8255]

Great video and songs!

[@mariawitten9398]

So good!❤

[@catarinaduro2370]

I love all your vídeos. But i have some colun issues. You may recomend some of your videos for me? I do clinical pilates but i need some more aerobic 😉 kisses from Portugal ❤❤❤❤

[@urvashirawat991]

My back saying thanks to you 😅❤

[@ruzannaelchyan3701]

Amazing!

[@aiksasa]

So creative❤

[@lilli766]

Das gefällt mir richtig gut! Danke! Fängt schnell an zu burnen! Lieb's! ❤

[@Hasna.K.]

LOVE THIS WORKOUT !!!
LITERALLY BURNED MY ARMS AND SHOULDER ! but i could get through this just bcz Pam looks absolutely beautiful haha
Sending lots of loves and huuuuuge respect to my trainer Pam! all the way from Tokyo !! 🩵🩵

[@rosemarysdead]

Please make 10 minute send lower abs to heaven

[@bubukaki100]

You are amazing ❤️🤩

[@heleaan]

Love you Pam ✨.

[@asena_gnn]

Ich habe mich die ganze Zeit gefragt, wie so einfache Übungen so hardcore brennen können 😂😂😂 meine Arme sind fast abgefallen, aber ich liebs! 🥺😂🥲🫶🏼 viele denken, dass man nur mit schweren Gewichten einen Effekt erzielen kann, aber dieses workout brennt fast genauso doll wie mit Gewichten ☺️

[@biswanathbadi6202]

Wow 👌 👏 😍 👍 🥰 ☺️

[@evo6543]

Hi, love it. Thx you so much- Could you maybe do something similar with the booty band with focus on the lower parts of shoulder/back?

[@knowen32]

Thanks!

[@BernhardHartmann]

Thk’s great 🥰

[@barikfit]

Good job pamela❤

[@vladimkl8613]

Love you pam❤

[@albertohernandez4558]

Gracias Panela, que buena rutina good💋💋🙏👍🇨🇴❤️🦋

[@kimberlymccool3505]

Love all you do!! Do you have a link for this band ?

[@gymnastics4lifeee]

First also thank you this helped so so much 🙏

[@janacarina8078]

Perfekt für unterwegs, wenn ich nur meine Booty-Bands dabei habe - da sind die meisten upper-body-workouts nicht drin, Bodyweight gibts oft höchstens Abs und Booty. And love that it's core involving😃

[@prrtt8802]

Like this !

[@elonaplaka740]

I can't believe u posted this at the exact moment I was looking for something like this 😍 ❤love u Pam!!! Thanks so much for your hard work 🥰

[@12345pinkroses]

Yes!

[@josealfonsosilvalatorre1826]

Cool pamela 💪

[@MaskdGrindr]

Pam I love your workouts! Do you ever plan on going live again?

[@lunaluccione4514]

Great,can we have exercises for lower back i couldn't find one for you 😊

[@daviddesignz]

nice workout :)
Does someone know who designed her youtube banner ?

[@anna.esprit]

Hallo dear Pam-Community, I have a question: Can you please recommend any good booty bands which will not tear/break too fast? Thanks in advance!
Stay healthy & strong,
Anna

[@marin6732]

💓💓💓

[@MayR.22]

Can someone please recommend a good loop band. I'm a beginner and pretty short

[@Mrspeace98]

Hope I'm the first Greek girl that tried it at 7 am 😅 It was simple as you said but hard if you pushed enough the loop band 😍

[@jamesdean6780]

A HUG FROM THE HEART, MY FRIEND

[@m.e.8989]

I wish you good Luck my darling and all good things.❤

[@laurapais1831]

Pamela, what was the second last exercise? You killed me there! Wow!

[@graziellacambareri7703]

Woow ❤

[@J-qo7jy]

❤

[@janiaalcantaracampos3990]

❤❤❤❤

[@THATredheadd]

I love u pam ❤