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

18. 01. 2021
2 167 076 zhlédnutí

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/

__
▸ 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
__
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.

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

    Pamela ReifPamela ReifPřed měsícem
    • Please look at our Chanel

      Sport 4 LifeSport 4 LifePřed 7 hodinami
    • Pam im ur fans that’s why I use ur name !

      Pamela ReifPamela ReifPřed 11 dny
    • 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 WichtelPřed 14 dny
    • Nice

      ravinaravinaPřed 18 dny
    • You are so beautiful, shall we do it girl?

      Zeynep OMPUTZeynep OMPUTPřed 19 dny
  • Wow I think this is the third time of something and it is sooo much easier 😍😍😍

    ChristinaChristinaPřed 4 hodinami
  • Geht das auch mit großen vollen Wasserflaschen? 😂

    Leni FrankeLeni FrankePřed 5 hodinami
  • Als Gewicht einfach Rucksack mit Schulbüchern nehmen

    Hey SunHey SunPřed 6 hodinami
  • was anyone else A BIT STARTLED when "Lie Lie Lie" started playing? I stopped the exercise and was simply like... Freaking Out!!

    Anna FLAnna FLPřed 6 hodinami
  • omg I cant do push ups whatsoever, its so hard

    Katerina SkKaterina SkPřed 7 hodinami
    • Samee

      Paul GamellePaul GamellePřed 4 hodinami
  • 놀러오세요 주소 링크로 접속 가능~( ID 링크클릭)

    코카콜벳cccb01 com코카콜벳cccb01 comPřed 14 hodinami
    • 더 많은 영상 19 금 무료 보기 링크 접속 하시면 됩니다 ~( ID 링크클릭)

      코카콜벳cccb01 com코카콜벳cccb01 comPřed 14 hodinami
  • 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 BrownPřed 17 hodinami
    • 영화 드라마 공짜 남성커뮤니티 아시죠 ? 아이디로 접속 가능

      코카콜벳cccb01 com코카콜벳cccb01 comPřed 14 hodinami
  • 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 NPřed 17 hodinami
    • 성인 커뮤니티 오늘도 좋은하루 되세요~ 대박나세요~ ( ID 링크클릭).

      코카콜벳cccb01 com코카콜벳cccb01 comPřed 14 hodinami
  • Mana tu tas loca si piensas que yo aguanto hacer todo eso, todavia me voy a quedar ahi😨

    Emma KookbaeEmma KookbaePřed 19 hodinami
    • 성인 모임 커뮤니티 공자 x동 보기 바로 ( ID 링크클릭).

      코카콜벳cccb01 com코카콜벳cccb01 comPřed 14 hodinami
  • Welp this is awkward... drivers license was playing the background while lie lie lie was playing no joke😃👍🏽

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

      ShakiraShakiraPřed 7 hodinami
    • 커뮤니티 이쁜 언니들 많아요 놀라 와용~~

      코카콜벳cccb01 com코카콜벳cccb01 comPřed 14 hodinami
  • Thank you 🙏🏼💞

    Najla AlshabanatNajla AlshabanatPřed dnem
  • nice workout and music

    Michael AlderMichael AlderPřed 2 dny
  • Hi Pamela, love your workouts. Have you ever tried doing battle rope workouts? There are a few battle rope workouts here on CSworld that you would enjoy watching and working out to. Really looking forward to all your workouts.

    Madelaine RamosMadelaine RamosPřed 3 dny
  • She is so pretty

    CandysquadCandysquadPřed 3 dny
  • Everyone is seeing how to make the back and l am seeing the house 😭😀

    Mousumi ChaudhuriMousumi ChaudhuriPřed 3 dny
  • come here girl let me hug u

    itslisa 335itslisa 335Před 3 dny
  • 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!

    zeynepzeynepPřed 4 dny
  • time 2🥺

    糖糖同学呀糖糖同学呀Před 4 dny
  • The slimy peru behaviourally matter because step habitually force athwart a godly parcel. homeless, plausible confirmation

    Alex FloresAlex FloresPřed 5 dny
  • Baby it kills

    Neelesh ChaturvediNeelesh ChaturvediPřed 6 dny
  • Beutiful working on it

    Shane AlarconShane AlarconPřed 6 dny
  • 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 HouldingPřed 7 dny
  • More back videos please! Especially Lats. Love you, Pam!

    Ella RutledgeElla RutledgePřed 7 dny
  • Idk about you but superman rotation hurts my dick

    H. Fernando BorjasH. Fernando BorjasPřed 8 dny
  • first time😣

    糖糖同学呀糖糖同学呀Před 9 dny
  • Pamela is the literal definition of: I don't sweat I sparkle

    bocoy noiubocoy noiuPřed 9 dny
    • hey, Pamela can I use this exercise for my breasts (boobs)?

      oiuet souiuoiuet souiuPřed 8 dny
  • Pam I’m ur fans so i have same name like you

    Pamela ReifPamela ReifPřed 11 dny
    • @bocoy noiu sure

      Pamela ReifPamela ReifPřed 9 dny
    • hey, Pamela can I use this exercise for my breasts (boobs)?

      bocoy noiubocoy noiuPřed 9 dny
  • Who else wants Pamela to do a latin dance workout (a very sweaty one) 🙋🏼‍♀️

    Ailsa NiAilsa NiPřed 11 dny
    • YESSS damn definitely

      Anna J.Anna J.Před 10 dny
    • 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 souiuPřed 11 dny
  • Io

    Lorenzo BasiliLorenzo BasiliPřed 13 dny
    • 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 NiPřed 11 dny
  • You the best Pam!!! Love your workouts!!

    DIANA SHAGDIANA SHAGPřed 13 dny
    • Buti

      oiuet souiuoiuet souiuPřed 11 dny
  • I‘m in bed watching this video and knowing I‘m gonna die later lol

    ceerw butyceerw butyPřed 14 dny
  • 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 aPřed 14 dny
    • 💪🏻

      ceerw butyceerw butyPřed 14 dny
  • Wow sexy

    GIRLS FITNESSGIRLS FITNESSPřed 14 dny
  • If my mom saw me skinny she would try to feed me-

    • Yashiro Nene •• Yashiro Nene •Před 14 dny
  • Merhaba kısa videolara devam ediyorum takip etmeye devam edin kanala bekliyorum sürprizler var acele edin

    ALİ KARAKAYAALİ KARAKAYAPřed 15 dny
  • 😍🥰🥰twerk that bubble ass @12.31 ✊🏾💯rEALtALK-_-cUZZO_kINFOLK

    Dav0 thamoveZzZDav0 thamoveZzZPřed 15 dny
  • 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 PhilippouPřed 15 dny
  • When you fell you can't anymore, remember why you started

    Your gymYour gymPřed 16 dny
  • i don't search for sad music if i wanna cry, I just do one of Pams workout!

    Strubli MeierStrubli MeierPřed 16 dny
  • love your workout and shoes!❤

    JADIE PENGJADIE PENGPřed 16 dny
  • Okey lets go

    ALİ KARAKAYAALİ KARAKAYAPřed 16 dny
  • hey, Pamela can I use this exercise for my breasts (boobs)?

    Melany MarioMelany MarioPřed 16 dny
  • Buti

    Leo SchneiderLeo SchneiderPřed 17 dny
  • 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 girlPřed 17 dny
  • Oh my goodness

    BaguetteritterBaguetteritterPřed 17 dny
  • Nice

    ravinaravinaPřed 18 dny
  • takip etmeye devam edin kanala bekliyorum

    ALİ KARAKAYAALİ KARAKAYAPřed 18 dny
    • please don't panic but .......... the timer is on the left 🤣

      Rock girlRock girlPřed 17 dny
  • 💪🏻

    daniela luciolidaniela lucioliPřed 18 dny
  • Done

    Shu JieShu JiePřed 18 dny
  • Pamela is the literal definition of: I don't sweat I sparkle

    alida flusalida flusPřed 18 dny
  • love your exercise

    Hana LastovickovaHana LastovickovaPřed 19 dny
    • 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 flusPřed 18 dny
  • I liked them all

    pida siouypida siouyPřed 19 dny
  • Did anyone else notice that when it said to do push up ( ON KNEES ) Pamela did it the normal way? 🤣🤣

    Kate’s DaysKate’s DaysPřed 20 dny
    • I don't care

      pida siouypida siouyPřed 19 dny
  • is it supposed to hurt so much for a entire week?

    Joana LopesJoana LopesPřed 20 dny
  • I'm bringing 'sexy back' - Justin Timberlake😂

    Tayyiba CampbellTayyiba CampbellPřed 20 dny
  • You are so pretty 😍

    Katie Schwarz LawendeeKatie Schwarz LawendeePřed 20 dny
  • Do you guys know where to find this pants? 🤩

    Alexandra VladimirovaAlexandra VladimirovaPřed 20 dny
  • Hi mam..can we do in free times or we have to do it early mam.. Plzz u can clarify this mam

    Vinisha MaryVinisha MaryPřed 20 dny
  • 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 NPřed 21 dnem
  • The lie lie lie song makes me feel better

    Baby NizyBaby NizyPřed 21 dnem
  • The combination of exercises is great! I love it❤

    Lilia VatsovLilia VatsovPřed 21 dnem
  • 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.Před 21 dnem
  • Pamela is the literal definition of: I don't sweat I sparkle

    Jacy WilkinsonJacy WilkinsonPřed 21 dnem
  • That's my new fav workout😍😍❤

    Queen JennilyQueen JennilyPřed 22 dny
  • why does my neck hurt so much

    ssssPřed 22 dny
  • Privet vsem.. ocen xoroso fit fiqura.. 😉👍🇦🇿❤🌷

    E 020E 020Před 22 dny
  • why was this the most seggsually aggressive workout video I’ve ever followed along to?😆 but a great workout nonetheless 👍

    leloleloPřed 22 dny
  • 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 MARAPřed 22 dny
  • I don't care

    Stevo MaginnStevo MaginnPřed 22 dny
  • Who else wants Pamela to do a latin dance workout (a very sweaty one) 🙋🏼‍♀️

    dcoog anmldcoog anmlPřed 22 dny
  • Ur draining my blood out so use r

    Stevo MaginnStevo MaginnPřed 23 dny
    • 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 anmlPřed 22 dny
  • 😘

    Stevo MaginnStevo MaginnPřed 23 dny
  • Hard things get the elbow

    Stevo MaginnStevo MaginnPřed 23 dny
  • I hav to listen to lies tk get to the truth

    Stevo MaginnStevo MaginnPřed 23 dny
  • Pamela, can you please make an upper body workout with resistance band?

    P.B SariP.B SariPřed 23 dny
  • 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!

    xxes11xxxxes11xxPřed 23 dny
  • Terrible music. but the training is good

    Mad MaxMad MaxPřed 23 dny
  • Where does her short come from?

    Lilas HaupaisLilas HaupaisPřed 24 dny
  • 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 AlexandriaPřed 24 dny
  • I think I'm doing something wrong. A Pam Workout THAT DOESN'T HURT!!!!!????? Wow :O

    Natalie HoNatalie HoPřed 24 dny
  • Who else wants Pamela to do a latin dance workout (a very sweaty one) 🙋🏼‍♀️

    oiuet souiuoiuet souiuPřed 25 dny
  • Can anyone tell me where I can find the same wallpaper she has? Pls it’s ASAP!! 🤍🤍

    Ello MelloEllo MelloPřed 25 dny
    • Hi 🙋‍♀️ I’m here for you 🚿 Welcome 🙏 💋

      oiuet souiuoiuet souiuPřed 25 dny
  • Super Musikauswahl!!

    Samira SamiraSamira SamiraPřed 25 dny
  • 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 kiouPřed 26 dny
  • I can't download/save offline her workouts! Can she turn on the option?

    Aditi TalukderAditi TalukderPřed 26 dny
    • 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 kiouPřed 26 dny
  • 🍌🍌🍌

    su'zhen lisu'zhen liPřed 26 dny
  • 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 LunaPřed 26 dny
  • I need a back stretch after this

    Krümmelmonster 2.0Krümmelmonster 2.0Před 26 dny
  • How do you breathe during super man?😩

    Eve LynEve LynPřed 26 dny
  • I never know if my back hurts because I'm doing the exercises right or because I'm doing them wrong 😭

    Kpop StuffKpop StuffPřed 26 dny
  • i regret using 10lb kettebell 😭😭

    Allysa Nhel Grace RebolananAllysa Nhel Grace RebolananPřed 26 dny
  • 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

    vbddfy euuytvbddfy euuytPřed 26 dny
  • I like how she takes her time doing the workout and not rush through them

    Gabrielle EvansGabrielle EvansPřed 27 dny
  • Meine Frau macht in der Küche mehr workout als Pamela im Gym

    DönerDönerPřed 27 dny
    • I had no weights at home so I worked out with the Divina Commedia. Italian student check🙂

      vbddfy euuytvbddfy euuytPřed 26 dny
  • Multiple 15 minutes breaks? That's nice but I'm concerned. What have you done to the real Pamela?

    Lucia treLucia trePřed 27 dny
  • I thought back meant booty... I wasn't prepared for this 😅

    Luise SLuise SPřed 27 dny
  • Who’s lying on the floor after the workout reading the comments?

    Catarina PataquinhoCatarina PataquinhoPřed 27 dny
  • Hi 🙋‍♀️ I’m here for you 🚿 Welcome 🙏 💋

    Female ArtistsFemale ArtistsPřed 27 dny
  • Amazing video I like it👍🙏💖👍❤️

    RelaxedOwlRelaxedOwlPřed 27 dny
CSworld