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20 MIN UPPER BODY + BOTTLES & BOOTY BAND – for a sexy back, posture, chest, arms & lower back



Want to grow a strong & sexy Upper Body at home? Here you go! Minimal equipment and maximum effect ♥︎ / Werbung

Alternative for a GYM VERSION: Use weights instead of bottles. I would recommend:
– warm up: no weights or max. 4kg
– Rowing Exercises: 6-16kg

Using a loop / booty band is actually so great for working your upper body! I hope you already have one at home for the booty trainings – buuuut(t) have you ever considered using it for different body parts? Get ready to fall in love! This video is based on Circuits, so we do 3 sets of exercises 2x each. Since it’s a bit more “complex” with adding the loop band etc. I felt like it’s easier to get the hang of it that way.

This routine is super helpful if you…
▸ want to reduce back pain. Strong upper body muscles are important for that!
▸ are sitting a lot & want to have a better posture
▸ want to stabilize your spine, which is amazing to prevent injuries. It’s the main support structure for your body!
▸ want to balance your body. Only training booty & abs is not good 🙂 I have at least 1 Upper Body Day per week

You will like this workout if you’re a fan of my…
15min Sexy Back
15min Upper Body & Abs + Weights
10min Upper Body + Weights
10min Upper Body + Booty Band

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➞ my #PamApp ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
https://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 http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/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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▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it’s available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. David Puentez, Andreas Moe – Still Got Love
2. Ava Max – Ghost
3. Tiësto – 10:35 (feat. Tate McRae) [Joel Corry Remix]
4. Wave Wave & Damien N-Drix – Trumpz
5. Rammor – Walk Away (feat. Harina)
6. KSI – Voices (feat. Oliver Tree)
7. Gabry Ponte – Dance Dance (feat. Alessandra)
8. Gorillaz – Silent Running (feat. Adeleye Omotayo)

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Business Contact:
pamela_reif@icloud.com

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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.

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29 Comments

  4. lari

    Thank you very much Pam <3 Now I can say that you're a part of my life😍🥰

  6. M

    LOOOOOVE the workouts you've changed my life Pam!!!😄😘

  7. Amelie

    I love love love these kind of workouts with weights ❤️‍🔥❤️‍🔥❤️‍🔥 thank you sooo much!!! Also the booty one !

  8. L. Alberda

    👏👏 But..never sure how to hold the booty band for such exercises, always hurting my wrists or thumbs…A video where you talk us through it would be very helpful😊

  10. SunnyPlays

    The thing that I love about this channel is not only it helps you get strong so quickly but it also is very motivating for some reasons I find her videos very useful for people who want to workout but don't want to workout if you know what I mean and the "well done!" Is the cherry on top of the cake love you keep up with the good work! 🙂

  14. Anna Arow

    Great and surprisingly challenging workout! The band gave that extra effort. I also like that you have 15-20 minutes workout options. I have though one note – if you would consider wearing slightly longer tights, that would be very much appreciated by me and probably by some more modest public and subscribers like myself.

  18. Jergvn

    The songs used in this workout really are what got me through. They were strangely calming despite the fact that I was basically tearing my muscles apart.

  24. Kristi

    I feel so proud every time I can check off a completed workout in my Pam app. I used to work out for a better body but now I workout for a healthier state of mindfulness that strengthens my mind, body & soul. This is something I never experienced working out until I started training with Pamela 💗💗💗

  26. nailsonpointbynina

    this was a really great burn everywhere on my upper body!!! although I have to say it‘s not fair that the last set was done twice as well since I thought it was over with the first plank😂 it killed me…but it feels so good now that I‘m done❤

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