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

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SURPRISE ♥︎ due to the current situation, I decided to NOT wait another 2 weeks until I upload the next workout. And being at home .. I felt like we are in desperate need of an UPPER BODY WORKOUT haha. Because my abs are crying & I don’t want to do another jump squat either. / Werbung

Upper Body Workouts for arms, back & chest are rare to find & that has a good reason. It’s super hard to train them effectively without any additional equipment. I think (fingers crossed) I did a pretty good job with the exercise combination, so we can all get a good burn without doing 10000 push ups in a row.

And I actually love the flappy birds exercises so much haha! They really brighten up my mood because I feel like a bird trying to fly. Have fun ♥︎


The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. If you need a break – TAKE IT! Don’t worry too much about that. You will improve over time 🙂 that’s the best feeling!

I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 20min Full Body Workout, 10min Ab Workout, 20min Booty Workout or the Song Workouts.

▸ 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.


▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it’s available on Spotify, Apple Music, etc. ♥︎

1. Cymo, Ann-Christine – Higher 0:00 – 2:48
2. Jaymes Young, Sam Feldt Remix – Happiest Year 2:49 – 6:00
3. Nicolas Haelg, Jaime Lee Harrison – Scars At Night 6:01 – 8:27
4. Jaden Bojsen, Willemijn May – Taking Shape 8:28 – 10:36


➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

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Maja Wawrzynowicz says:

could you maybe do a beginner version? lots of love from Poland x

Cristiano Brasil says:

Schwer und falsch !!!


Hi Pam just to let you know since my roomates and I are working out everyday with your much appreciated help and suggestions, we call each other the Fantastic 4. We became machines. If you'd like, for more motivation to release a video on a daily basis, what we are definitely craving for, we can send you a nice video of us 🙂

From Paris with love <3

Ps : to answer your question, we prefer them "with talks" 🙂

Hope you're safe.

Melissa says:

Ich hab echt lange gesucht, um die Hose zu finden, die du in diesem Video trägst. Konnte sie irgendwo finden, das Logo von Puma scheint ja nicht drauf zu sein… Es wär mega lieb, wenn du mir sagen könntest, wo ich die coole Shorts herbekommen kann!🙈😊

Hala Asghar says:

plz show us some workouts to eliminate face fats


how do you put the timer in the video????
using what video editor

Kay M says:

I love that workout i could really feel it next day. Adding to my favourites😊😁

nori !1!1 says:

Wow I literally can't even really do knee push-ups I hope I will get stronger with time 🙂

Who's here for her quarantine workout plan?

Kathy Chan says:

I love these workouts but please include a little warm up and stretching before and afterwards, Thank youuuuuu!!

OffAirhead says:

This is too advanced for me. I can't even do one push up. 😢

Janalhajhossin Alhaihossin says:

bei superman wissen alle tiktoker beischeid

Husein Asker says:

Coool girl,Pamela

Joanna Kay says:

So whenever you see me in swimsuit season, just remember; all of the gyms were closed during Valentine's, Easter, and 3 birthdays in my family!

Jennifer Sanchez says:

Yes!!!! Just completed this workout. Definitely needed this! Thank you again for sharing! #AlwaysEmpowering❤🤗

StrangerThingsLover says:

#When your water bottle is sweating with you 😂

Lucy K says:

needed this to prepare me for making whipped coffee everyday

Oliver says:

Very good 😘

Thomas Hollis says:

I swear I did half the number reps she did but at least I didn't take a break?

Anna Bagó says:

Damn this was amazing 😍🔥💪

Doriz May says:

30 sec – lay down push up
30 sec – shoulder push up
30 sec – shoulder circles (backwards)
30 sec – shoulder circles (forwards)
30 sec – flappy bird
30 sec – push up on knees
30 sec – superman
30 sec – superman reach out
30 sec – superman rotation
30 sec – dolphin hold
30 sec – back squeezes
30 sec – triceps push backs
30 sec – triceps push together
30 sec – side push up (right)
30 sec – side push up (left)
30 sec – push up on knees
30 sec – plank arm rotation (right)
30 sec – plank arm rotation (left)
30 sec – plank w/ arm reach out
30 sec – dolphin hold

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