10 MIN UPPER BODY WORKOUT – Back, Arms & Chest / No Equipment I Pamela Reif

SURPRISE ♥︎ due to the current situation, I decided to NOT wait another 2 weeks until I upload the next workout. And being at …


33 thoughts on “10 MIN UPPER BODY WORKOUT – Back, Arms & Chest / No Equipment I Pamela Reif


    Gaze: ''Amazed''
    Lips: ''Sensual''
    Smile: ''Sweeter''
    Body: ''Colder''
    Жизнь, как красивая мелодия, только песни перепутались.​
    Köz karaş: ''Taŋ kaldım''
    Erinder: ''Sezimdüü''
    Jılmayuu: ''Tattuuraak''
    Dene: ''Muzdak''
    Jizn, kak krasivaya melodiya, tolko pesni pereputalis.​
    Aç köz arstan
    Bul ukmuştuuday ısık kün bolçu, jana arstan abdan açka bolgon.

    Uyunan çıgıp, tigi jer-jerdi izdedi. Al kiçinekey koyondu gana taba algan. Al bir az oylonboy koyondu karmadı. ''Bul koyon menin kursagımdı toyguza albayt'' dep oylodu arstan.
    Arstan koyondu öltüröyün dep jatkanda, bir kiyik tigi tarapka çurkadı. Arstan aç köz bolup kaldı. Kiçine koyondu emes, çoŋ kiyikti jegen jakşı dep oylodu.0

  2. Remember, if you can't do an exercise, don't bother, take a break, continue. You know that she works out regulary and so she is trained so damn well to do it this perfect. When you're a beginner, you might not be able to do all this at the same time. No shame!!
    Work hard, you know that you have to do it for more than one time to get a result, so don't be sad when you don't see anything after the first time!!
    Y'all beautiful!❤️❤️

  3. This workout is intense. I've been lifting weights at the gym, but I'm still struggling whenever I do this workout. If you're a beginner, don't worry about not finishing through the whole exercise, you'll get stronger overtime 🙂 be patient❣️

  4. 30 seconds on 10 seconds rest
    Lay Down Push Ups
    Shoulder Push Ups
    Shoulder (Arm) Circles Backward
    Shoulder (Arm) Circles Forward
    Flappy Birds
    Knee Push Ups
    Superman Reach Out
    Superman Rotations
    Dolphin Hold
    Back Squeezes
    Triceps Push Backs
    Triceps Push Togethers
    Side Push Up Right
    Side Push Up Left
    Knee Push Ups
    Plank Arm Rotation Right
    Plank Arm Rotation Left
    Plank Arm Reach Out
    Dolphin Hold

  5. i've been doing this for a few months now.. (only this workout, 2-3 times a week) and THE RESULTS ARE AMAZING like my arms are so toned and my muscles are defently bigger, tysm pam <3

  6. I am doing this workout and after it a abs workout, i do this every second day i dont now if this is to much or to less. Can somebody help me?

  7. Pamela: does it smooth
    Me: *sweats and breaths intensely
    Everybody in the same room as me: 👀 uhmm
    My little cousin: It’s time to lung at her (Me)
    My body: It’s time to sleep.
    Me (again): wait why cant I get up ( tired)
    ✌️ Thanks for reading this 😂

  8. I'm 36 years old, fit, but heavy smoker who recently recovered from pneumonia. I have started doing outside run for half hour, plus these exercises for upper body, for belly and hips, and for booty as well. My belly doesn't have "extra" fat, but it's still fat, and my upper body has started "loosening up" due to nearing 40s. My goal is to significantly reduce smoking (I have heard regular exercise really helps), increase my lung capacity again, and get all nice, glowy, fit and toned by summer! And most importantly, I need to regain my energy! Right now my energy is on a lower level, I get tired pretty quickly, but used to be so energetic and full of life. I hope I'll regain that feeling! My diet has always been pretty good, but I have started increasing fat and protein intake e.g. extra virgin olive oil, coconut oil, sardines, walnuts and other nuts, and legumes. Good luck to me, and to everyone else starting on this journey. We can do this!

  9. After 1 week, i did whole 10 minutes without the break and also could do every exercise! I proud of myself and of y'all! You can do it! And if u feel like it is not "possible", remember, everything need time!

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