Pamela Reif's Workout
Social Media Sensation, Fitness Model
Pamela Reif is a German-born fitness model and social media star. Her rise to success all began at the age of 16, when she started posting pictures of her lifestyle online.
People became intrigued by Pamela’s aesthetic and lean physique, so much so, that they started spreading the word about the German model among others.
Before long, Pamela’s social media sites started growing like never before, as she slowly made her way to the top of the fitness and social media world.
By 2018, Pamela became a worldwide fitness sensation, with an army of followers who support her every step of the way.
About the Program
Category: Cardiovascular
Pam puts a lot of effort into keeping her body in great shape. And she does it by targeting specific muscle groups. But best of all, she does it without using gym equipment. This allows her to get the same quality workout no matter where she is.
Notes
Day: Cardio
For cardio, Pamela often goes for a run. But she also likes to incorporate cardio elements into her strength training routines.
The cardio exercises bellow are super simple to do and keep your heart rate up throughout your workout. You can do just these exercises for several repetitions or incorporate them into other exercise routines to create a HIIT workout that targets your full body.
Workout Schedule
Cardio
- plyometric
- 30 seconds
- compound
2. Squat jumps
- 30 seconds
- isolation
3. Plank jacks
- 30 seconds
- plyometric
- 30 seconds
Glutes
- compound
- 30 seconds
- compound
- 30 seconds
- isolation
- 30 seconds
- isolation
4. Squat hold
- 30 seconds
- compound
- 30 seconds
- isolation
- 30 seconds each leg
- compound
- 30 seconds each leg
- isolation
9. Leg circles
- 30 seconds each leg
- isolation
- 30 seconds each leg
11. Repeat (as many times as you can)
Abs
- isolation
- 30 seconds
- isolation
- 30 seconds
- isolation
- 30 seconds
SUPERSETS
isolation- 30 seconds
isolation- 30 seconds
- isolation
- 30 seconds
- isolation
6. Leg lift
- 30 seconds
- isolation
- 30 seconds
- plyometric
8. Toe taps
- 30 seconds
- isolation
- 30 seconds
10. Roll ins
- 30 seconds
- isolation
11. Bicycle crunches
- 30 seconds
- isometric
12. Side plank pull
- 30 seconds each side
- isometric
- 30 seconds each side
- isometric
- 30 seconds
- isometric
- 30 seconds
- isometric
- 30 seconds
Arms
- compound
1. Push-ups
- 30 seconds
- isometric
- 30 seconds
- compound
- 30 seconds
- compound
- 30 seconds
5. Break
- 30 seconds
- isometric
- 30 seconds
- isometric
- 30 seconds
- isolation
8. Superman
- 30 seconds
- compound
- 30 seconds
10. Break
- 30 seconds
- isolation
11. Triceps dips
- 30 seconds
- isometric
- 30 seconds
- isometric
13. Plank
- 30 seconds
- isometric
- 30 seconds