15 MIN SEXY BACK WORKOUT - upper & lower back, lats, neck / with (homemade) weight I Pamela Reif

2021.jan.18.
2 318 489 Megtekintés

Need a stronger back? Are you sitting a lot? Not standing straight? Can't keep your lower back on the floor when training abs? ♥︎ this one's for you! / Werbung
♥︎ Beautiful back muscles are important!
- they can reduce back pain
- help you to stand straight & fix a "desk posture"
- it's the main support structure for your body! It will stabilize your spine, which is amazing to prevent injuries
- everything in our body should be balanced! I recommend at least 1 upper body day per week. I have never in my life only trained abs, only legs etc. I always trained my upper body as well!
▸ I used 7.5kg, which felt totally fine. I could have went for 10kg as well!
▸ Homemade weight: grab a bag, fill it up with heavy stuff (rice, milk, books, etc.) .. we CAN make it work!
▸ I burned 65kcal. Depending on your height, weight & fitness level - you will burn between 50-100kcal. It's a strength focused workout & muscles will burn more calories on the long run as well. I would not recommend only doing HIIT sessions!
_
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.
▸ you can find WORKOUT PLANS with those videos on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram instagram.com/pamela_rf/

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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. SIA ft. Burna Boy - Hey Boy 0:00 - 2:58
2. Anne-Marie x KSI x Digital Farm Animals - Don't Play 2:59 - 6:05
3. Diplo & Sonny Fodera - Turn Back Time 6:06 - 8:27
4. Hi_Tack, Steff da Campo - Say Say Say (Waiting 4 U) 8:28 - 11:03
5. Joshua Basset - Lie Lie Lie 11:04 - 13:57
6. Jubel - Weekend Vibe 13:58 - 16:01
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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.

Megjegyzés
  • please don't panic but .......... the timer is on the left 🤣

    Pamela ReifPamela ReifHónapja
    • I think I well do this vedeu not jast one-day ☺wate do you think Pamela 😞?

      نب نبأنب نبأ5 napja
    • Please look at our Chanel

      Sport 4 LifeSport 4 Life6 napja
    • Pam im ur fans that’s why I use ur name !

      Olivia SuhendraOlivia Suhendra17 napja
    • Hi Pamela, I really love your content and the motivation you are giving! Keep up the good work!I found you through another channel where a girl was following your workoutplan (she was named "severine alina" and the channel was "sevi").

      Stefan WichtelStefan Wichtel20 napja
    • Nice

      ravinaravina24 napja
  • 📌 B.e.S.T f'u"l'l D.a.T.i.n.G -F'i"n"d--S'E'X---۞------------ Here ➯ XXCLUB.CYOU/CUIRWU 1:09 √™ Lorsqu'une pilule qui donne aux utilisateurs cinq minutes de super pouvoirs inattendus arrive dans les rues de √™ Когда таблетка, дающая пользователям пять минут неожиданных сверхспособностей, попадает на улицы Нового Орлеана, торговец-подросток и местный полицейский

    Moshe KiddMoshe Kidd23 órája
  • I don't usually train back muscles so that felt annoying 😸 🙄

    Agnostic FeministAgnostic Feminist3 napja
  • " 15 minute sexy back workout" 3:11 does push ups

    xozakuxozaku4 napja
  • Done

    Shu JieShu Jie4 napja
  • You know the workout is gonna be hard, when the comments say it gonna be hard... Hi nice to see you! You gonna make it.

    Theli WaTheli Wa5 napja
  • 9:00 Pause XD

    Serien GirlSerien Girl5 napja
  • Wooow the 15 mins flew by sooooo fast

    Pillaaa 00Pillaaa 005 napja
  • My son, Kyle was also doing this workout, and instead of doing what you did, he did 15 MIN OF ABS!

    Menchie ChenMenchie Chen5 napja
  • Wow I think this is the third time of something and it is sooo much easier 😍😍😍

    ChristinaChristina6 napja
  • Geht das auch mit großen vollen Wasserflaschen? 😂

    Leni FrankeLeni Franke6 napja
  • Als Gewicht einfach Rucksack mit Schulbüchern nehmen

    Hey SunHey Sun6 napja
  • was anyone else A BIT STARTLED when "Lie Lie Lie" started playing? I stopped the exercise and was simply like... Freaking Out!!

    Anna FLAnna FL6 napja
  • omg I cant do push ups whatsoever, its so hard

    Katerina SkKaterina Sk6 napja
    • Samee

      Paul GamellePaul Gamelle6 napja
  • 놀러오세요 주소 링크로 접속 가능~( ID 링크클릭)

    코카콜벳cccb01 com코카콜벳cccb01 com6 napja
    • 더 많은 영상 19 금 무료 보기 링크 접속 하시면 됩니다 ~( ID 링크클릭)

      코카콜벳cccb01 com코카콜벳cccb01 com6 napja
  • In Modern Living Room Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here: livesoundproof.com/best-soundproof-curtains/

    Laura BrownLaura Brown6 napja
    • 영화 드라마 공짜 남성커뮤니티 아시죠 ? 아이디로 접속 가능

      코카콜벳cccb01 com코카콜벳cccb01 com6 napja
  • I need to buy a 7kg weight. I'm using two 2kg dumbbells and two 1kg dumbbells in a bag. I feel like my bag is going to say bye at any second.

    Rina NRina N6 napja
    • 성인 커뮤니티 오늘도 좋은하루 되세요~ 대박나세요~ ( ID 링크클릭).

      코카콜벳cccb01 com코카콜벳cccb01 com6 napja
  • Mana tu tas loca si piensas que yo aguanto hacer todo eso, todavia me voy a quedar ahi😨

    Emma KookbaeEmma Kookbae6 napja
    • 성인 모임 커뮤니티 공자 x동 보기 바로 ( ID 링크클릭).

      코카콜벳cccb01 com코카콜벳cccb01 com6 napja
  • Welp this is awkward... drivers license was playing the background while lie lie lie was playing no joke😃👍🏽

    ShakiraShakira6 napja
    • @코카콜벳cccb01 com I don’t understand sorry :( actually I don’t know if you understand me🤭

      ShakiraShakira6 napja
    • 커뮤니티 이쁜 언니들 많아요 놀라 와용~~

      코카콜벳cccb01 com코카콜벳cccb01 com6 napja
  • Thank you 🙏🏼💞

    Najla AlshabanatNajla Alshabanat7 napja
  • nice workout and music

    Michael AlderMichael Alder8 napja
  • Hi Pamela, love your workouts. Have you ever tried doing battle rope workouts? There are a few battle rope workouts here on HUworld that you would enjoy watching and working out to. Really looking forward to all your workouts.

    Madelaine RamosMadelaine Ramos9 napja
  • She is so pretty

    CandysquadCandysquad9 napja
  • Everyone is seeing how to make the back and l am seeing the house 😭😀

    Mousumi ChaudhuriMousumi Chaudhuri9 napja
  • come here girl let me hug u

    itslisa 335itslisa 3359 napja
  • this was great,it was my first time doing an back workout (actually idont even have time to workout but since my back hurts i thought improving my back muscles can help me and i finished this just now but im feeling so much better..thank you pam!

    zeynepzeynep10 napja
  • time 2🥺

    糖糖同学呀糖糖同学呀10 napja
  • The slimy peru behaviourally matter because step habitually force athwart a godly parcel. homeless, plausible confirmation

    Alex FloresAlex Flores11 napja
  • Baby it kills

    Neelesh ChaturvediNeelesh Chaturvedi12 napja
  • Beutiful working on it

    Shane AlarconShane Alarcon12 napja
  • How is it possible that the worlds biggest female fitness youtuber have Push ups in a back workout and no one says anything about it in the comments

    Rafael HouldingRafael Houlding12 napja
  • More back videos please! Especially Lats. Love you, Pam!

    Ella RutledgeElla Rutledge13 napja
  • Idk about you but superman rotation hurts my dick

    H. Fernando BorjasH. Fernando Borjas13 napja
  • first time😣

    糖糖同学呀糖糖同学呀15 napja
  • Pamela is the literal definition of: I don't sweat I sparkle

    bocoy noiubocoy noiu15 napja
    • Wow so original

      xozakuxozaku4 napja
    • hey, Pamela can I use this exercise for my breasts (boobs)?

      oiuet souiuoiuet souiu14 napja
  • Pam I’m ur fans so i have same name like you

    Olivia SuhendraOlivia Suhendra17 napja
    • @bocoy noiu sure

      Olivia SuhendraOlivia Suhendra15 napja
    • hey, Pamela can I use this exercise for my breasts (boobs)?

      bocoy noiubocoy noiu15 napja
  • Who else wants Pamela to do a latin dance workout (a very sweaty one) 🙋🏼‍♀️

    Ailsa NiAilsa Ni17 napja
    • YESSS damn definitely

      Anna J.Anna J.16 napja
    • I only have unpacked rice, flour etc. at home, so i'm training with my heavy houseplant everytime we need weights. :D So happy, i've got curtains :D

      oiuet souiuoiuet souiu16 napja
  • Io

    Lorenzo BasiliLorenzo Basili19 napja
    • I only have unpacked rice, flour etc. at home, so i'm training with my heavy houseplant everytime we need weights. :D So happy, i've got curtains :D

      Ailsa NiAilsa Ni17 napja
  • You the best Pam!!! Love your workouts!!

    DIANA SHAGDIANA SHAG19 napja
    • Buti

      oiuet souiuoiuet souiu16 napja
  • I‘m in bed watching this video and knowing I‘m gonna die later lol

    ceerw butyceerw buty19 napja
  • I accidentally grabbed my 10kg instead of my 7.5 kg dumbbell and kept wondering why it was so freaking HARD this time 😂😂

    p art i c i ap art i c i a20 napja
    • 💪🏻

      ceerw butyceerw buty19 napja
  • Wow sexy

    GIRLS FITNESSGIRLS FITNESS20 napja
  • If my mom saw me skinny she would try to feed me-

    • Aesthetical •• Aesthetical •20 napja
  • Merhaba kısa videolara devam ediyorum takip etmeye devam edin kanala bekliyorum sürprizler var acele edin

    ALİ KARAKAYAALİ KARAKAYA21 napja
  • 😍🥰🥰twerk that bubble ass @12.31 ✊🏾💯rEALtALK-_-cUZZO_kINFOLK

    Dav0 thamoveZzZDav0 thamoveZzZ21 napja
  • More sexual content then my videos but I get flag down , I should buy some of their programs and maybe they will leave me alone

    Philippos PhilippouPhilippos Philippou21 napja
  • When you fell you can't anymore, remember why you started

    Your gymYour gym21 napja
  • i don't search for sad music if i wanna cry, I just do one of Pams workout!

    Strubli MeierStrubli Meier22 napja
  • love your workout and shoes!❤

    JADIE PENGJADIE PENG22 napja
  • Okey lets go

    ALİ KARAKAYAALİ KARAKAYA22 napja
  • hey, Pamela can I use this exercise for my breasts (boobs)?

    Melany MarioMelany Mario22 napja
  • Buti

    Leo SchneiderLeo Schneider22 napja
  • I only have unpacked rice, flour etc. at home, so i'm training with my heavy houseplant everytime we need weights. :D So happy, i've got curtains :D

    Rock girlRock girl23 napja
  • Oh my goodness

    BaguetteritterBaguetteritter23 napja
  • Nice

    ravinaravina24 napja
  • takip etmeye devam edin kanala bekliyorum

    ALİ KARAKAYAALİ KARAKAYA24 napja
    • please don't panic but .......... the timer is on the left 🤣

      Rock girlRock girl23 napja
  • 💪🏻

    daniela luciolidaniela lucioli24 napja
  • Done

    Shu JieShu Jie24 napja
  • Pamela is the literal definition of: I don't sweat I sparkle

    alida flusalida flus24 napja
  • love your exercise

    Hana LastovickovaHana Lastovickova25 napja
    • TANTA BEYESAS I loro stati di salute rispettivi prevenirli TANTA BEYEZAS QUE DIOS A HECHO EN ESTE MUNDO ASERE Y ライブ配信の再編ありがとうです!この日のライブ

      alida flusalida flus24 napja
  • I liked them all

    pida siouypida siouy25 napja
  • Did anyone else notice that when it said to do push up ( ON KNEES ) Pamela did it the normal way? 🤣🤣

    Kate’s DaysKate’s Days25 napja
    • I don't care

      pida siouypida siouy25 napja
  • is it supposed to hurt so much for a entire week?

    Joana LopesJoana Lopes26 napja
  • I'm bringing 'sexy back' - Justin Timberlake😂

    Tayyiba CampbellTayyiba Campbell26 napja
  • You are so pretty 😍

    Katie Schwarz LawendeeKatie Schwarz Lawendee26 napja
  • Do you guys know where to find this pants? 🤩

    Alexandra VladimirovaAlexandra Vladimirova26 napja
  • Hi mam..can we do in free times or we have to do it early mam.. Plzz u can clarify this mam

    Vinisha MaryVinisha Mary26 napja
  • 12:33 Pamela laughing like we should have fun :DD (and actually we are not, but if we quit, she will be mad, so better just act like you have fun and are not sweating at all)

    Hristina NHristina N26 napja
  • The lie lie lie song makes me feel better

    Baby NizyBaby Nizy27 napja
  • The combination of exercises is great! I love it❤

    Lilia VatsovLilia Vatsov27 napja
  • This exercise became one of my favorites, idk if it is because it has breaks or because I can do it without dying. Probably both

    Daniela Gtz.Daniela Gtz.27 napja
  • Pamela is the literal definition of: I don't sweat I sparkle

    Jacy WilkinsonJacy Wilkinson27 napja
  • That's my new fav workout😍😍❤

    Queen JennilyQueen Jennily27 napja
  • why does my neck hurt so much

    ssss27 napja
  • Privet vsem.. ocen xoroso fit fiqura.. 😉👍🇦🇿❤🌷

    E 020E 02028 napja
  • why was this the most seggsually aggressive workout video I’ve ever followed along to?😆 but a great workout nonetheless 👍

    lelolelo28 napja
  • tinyurl.com/quick4nakedsex LOVE ME, Please!!! 💕 みゃあこさん!ฅ( ̳• ·̫ • ̳ฅ)ニャン DISEN QUE DIOS ES MA LO SI DIOS ES MALO NADIE ES BUENO ASERE MIL GRASIAS POR TANTA BEYESAS I loro stati di salute rispettivi prevenirli TANTA BEYEZAS QUE DIOS A HECHO EN ESTE MUNDO ASERE Y ライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもんね(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした!今後は気を付けないとね51xy

    NEIVA MARANEIVA MARA28 napja
  • I don't care

    Stevo MaginnStevo Maginn28 napja
  • Who else wants Pamela to do a latin dance workout (a very sweaty one) 🙋🏼‍♀️

    dcoog anmldcoog anml28 napja
  • Ur draining my blood out so use r

    Stevo MaginnStevo Maginn29 napja
    • are very dynamic, I love it! New subscriber✨, I definitely recommend your exercises! I feel great doing them! Thanks Pamela, I'm from Argentina!💗

      dcoog anmldcoog anml28 napja
  • 😘

    Stevo MaginnStevo Maginn29 napja
  • Hard things get the elbow

    Stevo MaginnStevo Maginn29 napja
  • I hav to listen to lies tk get to the truth

    Stevo MaginnStevo Maginn29 napja
  • Pamela, can you please make an upper body workout with resistance band?

    P.B SariP.B Sari29 napja
  • Pam, over the weekend, my 1 workout was the R&B workout, this one, and the 20 booty workout with weights and resistance band + 10 min cool down = total 1 hour and a few minutes.... I need more equipment videos now :D Love it, my body hurts like hell, but thanks for getting me more in shape during 2020 (still some ways to go to get to my ideal shape, but I am getting there).... but I need more of this :D Love you, thanks for everything!

    xxes11xxxxes11xx29 napja
  • Terrible music. but the training is good

    Mad MaxMad Max29 napja
  • Where does her short come from?

    Lilas HaupaisLilas HaupaisHónapja
  • Einfach mega gut!!! Ich liebe es!! Habe es zwar nur mit ca. 3kg gemacht, aber irgendwann kann ich bestimmt auch mehr Gewichte stemmen, wenn ich so weiter trainiere mit Pamela

    Annie AlexandriaAnnie AlexandriaHónapja
  • I think I'm doing something wrong. A Pam Workout THAT DOESN'T HURT!!!!!????? Wow :O

    Natalie HoNatalie HoHónapja
  • Who else wants Pamela to do a latin dance workout (a very sweaty one) 🙋🏼‍♀️

    oiuet souiuoiuet souiuHónapja
  • Can anyone tell me where I can find the same wallpaper she has? Pls it’s ASAP!! 🤍🤍

    Ello MelloEllo MelloHónapja
    • Hi 🙋‍♀️ I’m here for you 🚿 Welcome 🙏 💋

      oiuet souiuoiuet souiuHónapja
  • Super Musikauswahl!!

    Samira SamiraSamira SamiraHónapja
  • I only have unpacked rice, flour etc. at home, so i'm training with my heavy houseplant everytime we need weights. :D So happy, i've got curtains :D

    asioe kiouasioe kiouHónapja
  • I can't download/save offline her workouts! Can she turn on the option?

    Aditi TalukderAditi TalukderHónapja
    • Dear Pamela I usually have a strong pressure in my head in a position of superman or star. What position should I choose instead? thank you for your goooood workouts😍

      asioe kiouasioe kiouHónapja
  • 🍌🍌🍌

    su'zhen lisu'zhen liHónapja
  • Today is the first day I exercise with your videos. I must say that I was afraid that I wouldn't like them, but I ended up delighted. You transmit joy and desire to move! The exercises are very dynamic, I love it! New subscriber✨, I definitely recommend your exercises! I feel great doing them! Thanks Pamela, I'm from Argentina!💗

    Celina Sosa LunaCelina Sosa LunaHónapja
  • I need a back stretch after this

    Krümmelmonster 2.0Krümmelmonster 2.0Hónapja
  • How do you breathe during super man?😩

    Eve LynEve LynHónapja
  • I never know if my back hurts because I'm doing the exercises right or because I'm doing them wrong 😭

    Kpop StuffKpop StuffHónapja
  • i regret using 10lb kettebell 😭😭

    Allysa Nhel Grace RebolananAllysa Nhel Grace RebolananHónapja
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