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
1. Jumping jacks
- 30 seconds
- compound
2. Squat jumps
- 30 seconds
- isolation
3. Plank jacks
- 30 seconds
- plyometric
4. Mountain climbers
- 30 seconds
Glutes
- compound
1. Squat with core twist
- 30 seconds
- compound
2. Jump squat with pulse
- 30 seconds
- isolation
3. Squat walk alternating sides
- 30 seconds
- isolation
4. Squat hold
- 30 seconds
- compound
5. Plank to jump squat
- 30 seconds
- isolation
6. Straight leg kickback
- 30 seconds each leg
- compound
7. Donkey kick with pulses
- 30 seconds each leg
SUPERSETS
isometric8.1. Plank with kickback
- 30 seconds each leg
isolation8.2. Glute Cable Kick Backs
- 30 seconds each leg
- isolation
9. Leg circles
- 30 seconds each leg
- isolation
10. Leg kickback hold
- 30 seconds each leg
11. Repeat (as many times as you can)
Abs
- isolation
1. Leg lift circles
- 30 seconds
- isolation
2. Reverse crunch leg lifts
- 30 seconds
- isolation
3. Leg lifts with cris-cross movement
- 30 seconds
SUPERSETS
isolation4.1. Cross crunch with leg lift
- 30 seconds
isolation4.2. Lying Leg Raises/Lifts
- 30 seconds
- isolation
5. Russian twist
- 30 seconds
- isolation
6. Leg lift
- 30 seconds
- isolation
7. Flutter kicks
- 30 seconds
- plyometric
8. Toe taps
- 30 seconds
- isolation
9. Reverse crunch leg lifts
- 30 seconds
10. Roll ins
- 30 seconds
- isolation
11. Bicycle crunches
- 30 seconds
- isometric
12. Side plank pull
- 30 seconds each side
- isometric
13. Side plank reach through
- 30 seconds each side
- isometric
14. Static side plank
- 30 seconds
- isometric
15. Plank back and forth
- 30 seconds
- isometric
16. Cross spider plank
- 30 seconds
Arms
- compound
1. Push-ups
- 30 seconds
- isometric
2. Shoulder taps
- 30 seconds
- compound
3. Side push-up left arm
- 30 seconds
- compound
4. Side push-up right arm
- 30 seconds
5. Break
- 30 seconds
- isometric
6. T rotating plank
- 30 seconds
- isometric
7. Up-down plank
- 30 seconds
- isolation
8. Superman
- 30 seconds
- compound
9. Superman with rotation
- 30 seconds
10. Break
- 30 seconds
- isolation
11. Triceps dips
- 30 seconds
- isometric
12. Reverse static plank
- 30 seconds
- isometric
13. Plank
- 30 seconds
- isometric
14. Plank with rocking back and forth
- 30 seconds