10 MIN BYE STIFFNESS - active stretching & mobility I in the morning, before or after a workout
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- čas přidán 22. 11. 2023
- Is normal stretching too boring? Don’t want to sit down & do „nothing“? Let’s do it the DYNAMIC way! ♥︎
Including advanced moves - for strong joints, happy muscles, flexibility & fuller range of motions.
Sometimes, I just DON’T feel like doing a „calm“ kind of stretch. I feel stiff, I know I should do it, but I rather want to move my body in a more „sporty“ way anyways. This routine comes in perfect whenever you…
▸ feel stiff like a stick (e.g. in the morning)
▸ want to do something in the late evening, without potentially disturbing your sleep with a hardcore workout
▸ crave a dynamic warm up, pre-workout
▸ need a dynamic cooldown, post-workout
Let’s enjoy the freedom of moving our body smoothly until we get ooooold! Don’t forget to work on your mobility - it’s important :)
Why?
▸ to minimize the risk of knots and injuries
▸ being able to perform a full range of motion for all kinds of life (or sports) related movements & not screaming „ouch I cannot reach my toes“
▸ reduces muscle tension from sitting a lot or the opposite: exercising regularly
▸ therefore may reduce back, hip & knee pain
▸ performing fitness movements with a better technique
▸ to improve your posture
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▸ 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. Marten Lou - My Love for You (Yebba's Heartbreak)
2. Benson Boone - To Love Someone
3. Ian Hooper - Voodoo
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➞ my Pam App ♥︎ Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. 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!
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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. - Sport
The extreme side plank was "EXTREMELY SURPRISING" 😂😂😂
Smile. Because your beautiful. Laugh. Because your living life to the fullest. Stand strong. Because haters cant bring you down.
wow nicely said!
Very good, completely agree - I'm sorry to tell you, but I must. The first two times, the spelling is you're , not your. When you mess that up - repeatedly- people won't take you seriously. It makes you look uneducated + unsophisticated. You seem like a very competent person. Very well in touch, very smart. Don't allow your writing to give other people the wrong impression. I'm trying to help, not be negative. I agree with you completely. Peace ❤
@@learninginaz8198great way to go about this!
Thank you❤
Hate us because they ain't us
My favorite special guest this far 🐕
The fact that we get free videos from Pamela on CZcams is priceless.., keeping the motivation alive 👍
I LOVE YOU KEPT THE DOG IN THE VIDEO!! This made me smile so much :D My cat does the same to me when I do this hahahaha
I've never been happier that Pam is back with a new routine and(!!!) these new movements. are. absolutely. everything!!!!!!🥰 the vizsla made the middle of the video so chaotic, it was the best thing ever!:D also the way & with the brightness Pam's smiling always warms my heart up🥹 love you Pam, i'm truly so happy you're back💚
Yay! Thank you for those wonderful words 🐶♥️♥️♥️♥️
this was a ''stretch + a little bit pilates workout + face licking from a very cute dog'' kinda video. Thanks Pam, it was so fun with all the details
To anyone who's reading this:
You are strong. You are beautiful. You are powerful.
Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do!
I hope you have a fantastic day :))
I love the dooog and the dog loves you Pamela cause you create such good energy! Thanks for another amazing video, you bright my life every day
You are so kind ♥️♥️ thank you!!
I‘m never fit enough for a full workout in the morning, so I just do stretches. This ist the perfect combination.
My new Morning Routine! ❤
Thank you!
You're so welcome! ♥️♥️♥️
Wooohoo! What could be a better combination than movement with Pamela, sunset on Ibiza, a gentle dog and nice music! Thank you, Pamela! You never disappoint ❤❤❤
Dear person who's reading this., I don't know you but I wish your days are filled with happiness, health and wealth. 🙏🙏🙏
Wish you the same back! 🙏💫
I've been doing this stretching for 3 months, and I can say without any doubt that it is the best one you did, Pam. My body feel rejuvenated every time I do it. Thank you Pamela (btw I'm calling you Saint Pamela now :) ). Love love
The joy that the random dog brings every time I do this workout is indescribable. 🥰
I have to say, the Extreme Side Plank was _nasty_ to the point that I thought Pam was mocking me while doing it smiling 😂
But good, it motivated me and I smiled her back.
Thanks again Pamela !
trigger warning:
Hi. Idk how to tell you this really. but my dad passed away. there’s a lot of feelings to deal with. I’m scared and anxious. but I do know one of the few things that will help me deal with them is your workouts. Ik it’s important. Ik I have to start again soon. i know he’d want that. he’d want me to take care of my health and there’s no better way to do it than following your workout/ meal plans. i guess I’m saying thank you. i had stopped because I knew he’d die soon (cancer) and wanted to spend time with him. rn I feel weak physically and dislike my form. i wanna get to where I was once. fit and mentally happy. have a balanced life. and I know I’ll get there with your help. i cant wait to get there. thank you for everything you do. I’m thankful you’re part of my life. you’re my healthy bit 🧡
nothing motivates me more to workout than your videos, thank you
After sitting all day… this is magic ❤️ thank you for your videos Pamela!! Love from Portugal 🫶
Ich bin so aus der Form geraten, dass dieses Video für mich ein Full Body Workout war 🥲🥲🥲
Ich muss es endlich mal loswerden: ich liebe es, dass du solche Momente mit dem Wauzi nicht schneidest oder neu machst. Genauso kleine Fehler in Videos. Das macht dich so unfassbar sympathisch für mich. ❤
Danke für die Schmunzler & dass du so bist! 😊
& danke für all deine Videos, die mir täglich helfen mich besser zu fühlen. ❤
Ganz lieben Dank! 🐶🐶 Dennis meinte noch beim Filmen „oh nein, es ist eine Katastrophe“ & ich „nein nein, das ist ok“ 😂😂♥️
Fehler?? Ein Hund ist IMMER das exakte und 100%ige Gegenteil eines Fehlers.
Das ist richtig, mit Fehler meine ich auch kleine Patzer in der Choreografie in anderen Videos. ☺️ deshalb auch ‚genauso‘ als Vergleich 🫶🏼
Please make more variations of these videos so we can do a different mobility workout everyday. I think of more people would do these workouts they would notice a great improvement in their physical health.
This was so hard. i had to take breaks!? After this workou I felt great and I wasn't so stiff anymore
Боже, спасибо тебе, прекрасная девушка! Я урезала калории и начала заниматься спортом вместе с тобой. Особенно мне по душе кардио. И вот я получила первый результат - сбросила 5 кг. А ещё у меня улучшилось настроение и повысилась выносливость. Ура, это не предел. Буду стройнеть и дальше ♥️
Your videos are back and we couldn't be more happier Pam😍😍 we missed you ❤ cannot wait to try this active stretch 🧘♀️
wow this stretching is soo good, the music is amazing, the view is incredible, the moves are everything!! And having a dog as an unexpected guest was a highlight for mee!! Love this workout, thanks for everything you do Pam!!!
I envy you, girl. Such control you have with your muscles... Breathtaking.
Was ein wundervolles Workout! Danke Pam, das ist der perfekte Wiedereinstieg nach einer längeren Pause!👏🏼😍
Dein Lächeln, die Sonne und der Hund haben das noch viel schöner gemacht!🫶🏼
Das freut mich 🤗 und willkommen zurück!! ♥️
thank you for keeping the dog in the video, my heart melts 🥰❤
Your workouts are the best, Pam! I feel amazing everyday as I do your workout vids. Truly boosts my confidence ❤
That extreme side plank is INSANE. Why would u do that pam 😭
Thaaank you! Yes we need this. I always come home at almost 19 pm and I don’t have time to workout because I don’t want to disturb sleep time.
What a super workout.
The "Extreme side plank" was really difficult, but I managed it.
And the soundtrack is fantastic.
🙏Thank you so much
Danke Pam ♥️♥️♥️ Das war heute genau das was ich gebraucht habe! Jetzt fühle ich mich wieder richtig richtig gut. Bitte bitte hör niemals auf damit , ohne Dich gehts gar nicht mehr 😘
Mein morgendliches Ritual - wir brauchen ein Vol.2 😍😍
The dog made my day!! ❤ thanks for being so authentic
Loved the Vizsla, just like mine, completely crazy, but made my day
Thank you. I've been so lazy 2023 but u always motivate me n give me a good burn ❤️🔥💪 gotta make this yr better than you for your videos. This one was a great starter video workout 😃
This is my fav video ever ❤
this is already my new favourite winter morning warmup 🥶❤
My fav one just bc of the dog 🥹
The dog 😂❤. Thanks for another lovely stretch 😊.
We all love you Pam and appreciate everything you & your family do for us!!! 🙏 Such an enjoyable mobility session and the special guest was the cherry on top 🐶🥰 All my love from Florida 💌
Thank you Pam! The perfect workout, it was my night workout after a long day
i love how this video is so imperfectly perfect
You genious people are sending a flood of positive vibes into my house! Thank you so much. You are great! Make more of such guests stuff pleeeeeeeeeaaaaase :D
This is now my favorite Pamela stretch before my workout 😌 so versatile ❤
Hi Pammm, I genuinely love your workouts, they have helped me in losing a lot of weight and made me look toner too. I am actually looking forward to some new INNER THIGH workout, it's been so long since you last posted any thigh workout. Anyway, thanks so much for putting all the effort for us. May god bless you! ^_^
Love that one even I am pregnant in second trimester. Only skipped the planks but I love the stretch. I really love your workouts. Even 10-15 minutes make you feel better. Keep going Pam ❤
The only thing that could have topped up a video of yours is a dog ♥️ Just perfect!
Hi, I'm gonna try your new videos every day, and that would make me excited.
What a great way to end a workout and relieve some tension in the body! Thanks Pam for another great workout, as always the vibes are immaculate and the beautiful scenery makes it a lot better 🌅🌅
I can't express how damn grateful i am for you Pam
tysm Pamela this is very helpful! Also you give very important tips for free! THANK YOUUU
Great stretch, wonderful landscape and amazing music! 🙌😻💯 A lot of thanks to you, Pamela! 💖🌞✨
after knee surgery, this video is very helpful for muscle stretching 😍 thank you 😊
Thanks Pamela❤ for the positive vibes you are spreading ❤ Love you
What a surprise! My two favorites to watch: Pam and vizslas ❤
I saw an ad in a German train station and I thought "that looks a lot like Pamela!". But then it turns out it was a picture of Pamela. I forget that she is a model and not just our workout coach.
Great, love the new twists on the movements. You work well with distractions, Pam 🐕
some people are really lovely and helpful in this world 🌹Thanks for sharing knowledge.
Great postcard setting! Love the challenge of having to balance myself. Something new to conquer 😅 ❤
Hey pamela you are my biggest inspiration. You changed my energy level and flexibility. I love you videos. It's really hard for the first time i try but it's really enjoyable after 1 to 2 weeks . Keep rocking 🔥
Pam followers reporting to new video. Let's see with what you will surprise us this time.
P.D. Being your follower since 2020 with the end of this year 4 will be completed and still doing your routines helped me build a strong base for calisthenia and gym body in general. Thank you for wverything, miss Reif.
Thank u Pam! My new favourite energy stretching workout 💕🥰
Waiting so much for your Christmas dance 2023, Pam! Love you xxx
I would love to see more mobility videos! Thank you Pam
This is a new favourite!
I’m gonna start tapping into this to get even better with my flexibility and burn out.🔥 Pam you’re just coming out with the sauce, just keep doing you and stay in the process.🥶 Let’s crank it.💥
petition to make more workout videos with dogs because this one made my day!
This is such a nice one! Thanks a lot for the video! The dog is very very funny 😂
The fact that everytime I do this exercise I feel renovated is perfect! ❤
I'm with a busy schedule but I'll try this one
Day 1: I felt great!
Day 2: my muscles were sore so I just did the first 4 min
Day 3: I felt myself weak doing the cobra+dog and I still can't do the side plank 😅
Day 4: I was so tired and only did half of the video
Day 5: still trying. . .
thank you for this!!! Wooow I feel so alive ❤
My new favorite video, forever grateful for your work Pamela, thank you💗🙏
I love your videos❤ I always feel so good after I have done one of your workouts😊 But can you do another live session please?I love this type of video so much. Thank that you always motivate me and help me to stay a little bit fitter. Love you❤
Thank you, great for all
Pamela this was amazing from the music from your moves how you looking what kind of background everything is amazing God bless you girl❤❤❤
Love all the songs in this one and stretches as well❤❤
Omg the dog made me laugh to much while trying to keep up with you😂❤
Such a good video - you, Es Vedra, sunset and a lovely doggo. We cannot ask for anything more! ❤❤❤
Really liked this! I do wish it was a tad bit slower but I’d really like more of these please.
Also thank you Pam!! 🥹
I will do this routine tomorrow, it looks fun! Thank you for posting Pamela! The scenery is BEAUTIFUL! 😍🌅☀️ HAHA the dog. Whose dog is this? 😂🐕
That’s what I needed this morning! 😍🙏
The special guest (DOG) was indeed a great source of laugh. Btw, there are many instances in the workout where Pam does such a move which only, she can do in the world; for which I can't do nothing but just sit on the mat and wonder the correct way for doing it. I have been following her workout sessions for about 5 years and the results are so amazing. Pam has been the biggest source of inspiration for me since the beginning of my Workout Journey. THANKYOU SO MUCH for taking pain and making such wonderful workouts. 🫶
this couldn‘t have arrived at a better point! ❤️ it feels like dreaming haha
omg these exercises are so good. love you so much for those exciting exercises, Pam
Wonderful way to start the day! Thanks lady
Thank you! Wonderful view and great exercises! ❤❤❤
Thanks for the video!
So relaxing 😌... it takes out my hip pain.. ❤ love your videos..
It feels so good.
I miss exercise
A hug from the heart, my friend
This was outstanding after 30 days marathon of HEARTBEAT ON FIRE!!!!!
😂😂😂😂♥️
The dog was a paid actor 🤩
Could you make a dance workout with Nelly Furtado songs? Like Give It To Me, Maneater, Promiscuous, Say It Right. That would be amazing💙
What a joyful video! ❤
Hi, I enjoyed the class, thank you 😊
was für eine WUNDERSCHÖNE Umgebung😍🫶🏼🥹
She is always amazing
Very nice. Sometimes a mobility exercise is just right 👌
Love it, thank youuuu🫶🏼