Pamela Reif Workout Routine

Pamela Reif is a popular German model, social media influencer, and avid fitness freak. Her beautiful physique has inspired numerous of her fans to kickstart their respective fitness journeys right away.

By looking at her physique, anyone can get an idea about the consistency with which Pamela follows her workout routine. Spotting her out of shape is not possible at all.

In this post, we will be throwing light on Pamela Reif’s workout routine that she religiously follows to build and maintain her toned physique. So without further ado, let’s get started.

What Will I Learn?

Pamela Reif’s Workout Principles

Pamela Reif workout — Pamela Reif in an Instagram photo (Pamela Reif/Instagram)

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Pamela Reif‘s workout program primarily revolves around exercises that do not require any exercise equipment. The best part about following such a kind of training program is that you can get your exercises done almost anywhere.

So even when she is holidaying, she takes out time for her workouts that doesn’t necessarily require one to hit the gym. And that’s how Pamela Reif keeps her physique in tip-top condition all the time.

In order to get the most out of her workout plan, Pamela ensures to keep the intensity of her training sessions high. It allows her to burn a greater amount of calories in a relatively shorter amount of time. This approach keeps her training duration short but extremely intense.

Pamela Reif’s Workout Routine

Pamela Reif workout routine — Pamela Reif in an Instagram photo (Pamela Reif/Instagram)

Pamela Reif’s workout routine is simple but it’s definitely not easy. If you are just starting with your fitness journey, it can wear you out in no time. Now, let’s discuss in detail Pamela Reif’s workout routine:-

10 Min Good Morning Workout

This workout plan is structured to target your lower body muscles (including your quads, hams, and calves). It provides them with adequate stress that facilitates greater stimulation. Let’s have a look at the exercises that are performed under this bodyweight workout:-

Exercises	Duration
Deep Squat with Arm Reach (each side)	30 seconds
Wide Squat (left/right)	30 seconds
Jump Squats	30 seconds
Walk Down to Plank	30 seconds
Plank with Rotation	30 seconds
Kickback with arm tuck (right)	30 seconds
Booty Half-moons (right)	30 seconds
Kickback with arm tuck (left)	30 seconds
Booty Half-moons (left)	30 seconds
Push-ups with back stretch	30 seconds
Push-ups with child pose	30 seconds
Plank kickback (right)	30 seconds
Plank kickback (left)	30 seconds
Plank with rotation	30 seconds
Superman	30 seconds
Windshield wiper	30 seconds
Jackknife	30 seconds
Sit up with a forward bend	30 seconds
Reverse plank (up and down)	30 seconds
Reverse plank	30 seconds

While performing this exercise routine, make sure to perform each movement under it with a full range of motion.

10 Min Six-Pack Workout

If you are willing to sport your six-packs, the following exercise routine is going to serve you pretty well. It will train your entire abdominal area and will even work on your core strength to some extent.

Exercises	Duration
Leg lift circles	30 seconds
Reverse crunch variation	30 seconds
Leg lift with criss-cross	30 seconds
Cross crunch with leg lift	30 seconds
Russian twist	30 seconds
Leg lift	30 seconds
Flutter kicks	30 seconds
Toe taps	30 seconds
Reverse crunch variation	30 seconds
Roll ins	30 seconds
Bicycle crunch	30 seconds
Side plank pull left	30 seconds
Side plank reach through left	30 seconds
Side plank left	30 seconds
Side plank pull-right	30 seconds
Side plank reach through right	30 seconds
Side plank right	30 seconds
Plank	30 seconds
Plank back and forth	30 seconds
Cross spider plank	30 seconds

Sporting a six-pack would also require you to drop your overall body fat percentage. However, the above-mentioned exercise routine is going to help you a lot in sculpting your midsection.

20 Min Legs + Booty Workout

Pamela Reif’s legs and booty muscles add an aesthetic appeal to her well-developed physique. If you also want to take your leg and booty development to the next level, the below-mentioned workout is going to serve you pretty well.

Exercises	Duration
Slow squats	30 seconds
Squat hold abductor	30 seconds
Squat with abductor	30 seconds
Low side squats	30 seconds
Squat hold abductor	30 seconds
Slow squats	30 seconds
Low side squats	30 seconds
Jump squats	30 seconds
Slow squat pulses	30 seconds
Fire hydrant left	30 seconds
Fire hydrant pulses	30 seconds
Fire hydrant right	30 seconds
Fire hydrant pulses	30 seconds
Leg abductor + hold	30 seconds
Booty lifts	30 seconds
Booty leg abductor	30 seconds
Booty hold	30 seconds
Booty flutter kicks	30 seconds
Booty leg abductor	30 seconds
Booty hold	30 seconds
Sumo squat with calf raise	30 seconds
Hold with calf raise	30 seconds
Pulse lunges left	30 seconds
Pulse lunges right	30 seconds
Jump in-out	30 seconds
Squat holds	30 seconds
Outer thigh lift- left	30 seconds
Outer thigh lift- right	30 seconds
Wide squat right	30 seconds
Wide squat left	30 seconds
Jump in-out	30 seconds
Squat pulses	30 seconds
Sumo squat with calf raises	30 seconds
Hold with calf raises	30 seconds
Side plank leg lift (right)	30 seconds
Side plank leg lift (left)	30 seconds
Leg glute bridges (right)	30 seconds
Leg hold (right)	30 seconds
Leg glute bridges (left)	30 seconds
Leg hold (left)	30 seconds
Glute bridge hold	30 seconds
Booty lifts	30 seconds
Booty toe taps	30 seconds
Booty single leg lifts	30 seconds
Booty hold	30 seconds

15 Min Booty Workout (Low Impact)

If you intend to target your glutes effectively but don’t want to stress out your knees, you can rely on the following booty workout plan.

Exercises	Duration
Kickback right	30 seconds
Straight side lift (right)	30 seconds
Side lift pulses (right)	30 seconds
Kickback	30 seconds
Straight side lift (left)	30 seconds
Side lift pulses (left)	30 seconds
Donkey kicks (right)	30 seconds
Straight leg pulses (right)	30 seconds
Straight leg hold (right)	30 seconds
Hamstring curl (right)	30 seconds
Donkey kick spider crunch (right)	30 seconds
Outer thigh lift (right)	30 seconds
Outer thigh circles (right)	30 seconds
Outer thigh pulses (right)	30 seconds
Outer thigh hold (left)	30 seconds
Donkey kicks (left)	30 seconds
Straight leg pulses (left)	30 seconds
Straight leg hold (left)	30 seconds
Hamstring curl (left)	30 seconds
Donkey kick spider crunch (left)	30 seconds
Outer thigh lift (left)	30 seconds
Outer thigh circles (left)	30 seconds
Outer thigh pulses (left)	30 seconds
Outer thigh hold (left)	30 seconds
One leg glute bridge (right)	30 seconds
One leg hold (right)	30 seconds
One leg glute bridge (left)	30 seconds
One leg hold (left)	30 seconds
High glute bridge	30 seconds
High bridge pulses	30 seconds
High bridge hold	30 seconds

While hitting your glute muscles you must ensure to squeeze them completely while performing each of the exercises. This will allow you to gain the maximum out of your booty workouts.

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10 Min Ab Workout

The appearance of an aesthetic physique can never be complete without ripped and defined abdominals. Well-developed abdominals are also an indicator of your physique’s overall conditioning. To target your abdominals well, you can rely on the following exercises:-

Exercises	Duration
Crunch	30 seconds
Crunch with knee lift	30 seconds
Bicycle crunch	30 seconds
Toe reach crunch	30 seconds
Crunch with leg lift	30 seconds
Reach out – tuck in	30 seconds
Roll in	30 seconds
Bicycle crunch	30 seconds
Oblique crunch right	30 seconds
Oblique crunch left	30 seconds
Sitting crunch	30 seconds
Oblique crunch right	30 seconds
Oblique crunch left	30 seconds
Jackknife	30 seconds
Starfish crunch	30 seconds
Reach out – tuck in	30 seconds
Starfish to jackknife	30 seconds
Roll-in	30 seconds
Hold	30 seconds
Plank	30 seconds
Side shuffle	30 seconds
High knees	30 seconds
Jackknife	30 seconds
One side jackknife	30 seconds
One side jackknife	30 seconds
Ab hold	30 seconds
Scissor kicks	30 seconds
Burpees	30 seconds
High knees	30 seconds
Plank with reach out	30 seconds
Twisting mountain climber	30 seconds
Elbow plank	30 seconds
Half burpees	30 seconds
High knees	30 seconds
Jackknife	30 seconds
Flutter kicks	30 seconds
Ab hold	30 seconds

While training your abdominals, you must ensure to isometrically contract your abdominals for a moment in each rep. You must also keep your core tight while performing the above-mentioned exercise routine.

10 Min Upper Body Workout

If you also want to target your upper body muscles well, give the following workout a shot:-

Exercises	Duration
Lay down push-ups	30 seconds
Shoulder push-ups	30 seconds
Shoulder circles (backward)	30 seconds
Shoulder circles (forward)	30 seconds
Flappy Bird	30 seconds
Push-ups on knees	30 seconds
Superman	30 seconds
Superman reach out	30 seconds
Superman rotation	30 seconds
Dolphin hold	30 seconds
Back squeezes	30 seconds
Triceps push backs	30 seconds
Triceps push together	30 seconds
Side Push-ups (right)	30 seconds
Side Push-ups (left)	30 seconds
Push-ups on knees	30 seconds
Plank arm rotation (right)	30 seconds
Plank arm rotation (left)	30 seconds
Plank with arm reach out	30 seconds
Dolphin holds	30 seconds
Crunch with knee lift	30 seconds
Hold with arm pulses	30 seconds
Russian twist	30 seconds
Russian twist with knee lift	30 seconds
Standing bicycle crunch	30 seconds
Knee kick left	30 seconds
Knee kick right	30 seconds
Slow bicycle crunch	30 seconds
Scissor kicks	30 seconds
Roll ins	30 seconds
Ab hold	30 seconds
Hold with arm pulses	30 seconds
Mountain climbers slow	30 seconds
Spider plank slow	30 seconds
High plank	30 seconds
Standing bicycle crunch	30 seconds
Knee kick left	30 seconds
Knee kick right	30 seconds
Russian twist	30 seconds
Russian twist with knee lift	30 seconds
Roll ins	30 seconds
Ab hold	30 seconds
Mountain climber slow	30 seconds
High plank	30 seconds

The above-mentioned exercises target both your upper body muscles (including your delts, triceps, back, biceps, and chest) and your abdominals well. They also work on strengthening your core.

10 Min Booty Burn Workout

If you want to shape up your glutes, then Pamela Reif’s 10 min booty burn workout will be serving you in your best interests. After performing the following workout, you will be feeling a booty burn like never before.

Exercises	Duration
Pulse lunge (left)	30 seconds
Pulse lunge (right)	30 seconds
Lunge with leg raise (left)	30 seconds
Lunge with leg raise (right)	30 seconds
Jump squats	30 seconds
Side squat steps	30 seconds
Sumo squats	30 seconds
Abductor squats	30 seconds
Donkey kicks right	30 seconds
Donkey kicks left	30 seconds
Fire hydrants-straight kickback right	30 seconds
Fire hydrants-straight kickback left	30 seconds
Frog kicks alternating	30 seconds
Frog kicks	30 seconds
Glute bridge	30 seconds
Glute bridge on the left leg	30 seconds
Glute bridge on the right leg	30 seconds
Glute bridge narrow stance	30 seconds
Glute bridge alternating leg raise	30 seconds
Glute bridge hold	30 seconds

The above-mentioned exercise routine comprises exercises that train your glutes from different angles. This allows you to provide great stimulation to your glutes which contributes significantly to their development.

Here are some other important details of Pamela Reid’s training routine that makes it both challenging as well as exciting:-

Pamela Reif workout plan — Pamela Reif in an Instagram photo (Pamela Reif/Instagram)

Intensity is the key

Even though Pamela Reif is a hardcore fitness freak, that doesn’t mean she spends countless hours training. Each of her training sessions extends for only 30-45 minutes. But she ensures that her training sessions are as intense as possible. The secret of her toned body lies in her high-intensity workouts.

Dance Love

Apart from following a high-intensity exercise routine, Pamela also loves to dance her heart out on certain days. If you have been following her, you would have surely seen her 15 minutes sexy dance workout video.

Dancing provides her body with benefits like improved agility, flexibility, muscle tone, endurance, etc.

It also elevates her mood which contributes a lot to her mental well-being.

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Final Words

The best thing about Pamela Reif’s workout routine is that it doesn’t require you to necessarily get a gym membership. To follow her workout routine, you just need some space and a mat.

The slim and toned body of Pamela Reif is living proof that elite levels of fitness can be acquired just by sticking to the basic exercises and staying consistent with that approach.

We expect this post would have motivated you enough to start transforming your physique.

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Pamela Reif Workout Routine

Pamela Reif’s Workout Principles