15 MIN UPPER BODY + ABS – Gym Style, Circuit Training with breaks, weights / alternative: bottles

You can do this at home or in the gym ♥︎ this is a super efficient routine to grow stronger & tone your entireee upper body in 1 video / Werbung

All exercises in this video are highlyyyy inspired by gym movements. I combined them in a Circuit Training – which means we have sets of 3-5 exercises & repeat the same combo. And sometimes, we even have breaks hoho 🙂

This routine combines all those muscle groups:
▸ back = bye back pain
▸ chest = if life throws you to the ground… you’re strong enough to push yourself up
▸ shoulders + triceps = anti flabby arms
▸ abs = no comment needed


I used 2x 6kg / 13 lbs dumbbells.
Use something lighter if needed! This was quite heavy after time.

Your home-made weight:
1. Take a empty, big bottles
2. Search for dense + heavy food in your kitchen. For example rice.
3. Fill up the bottles with rice & make sure close them (lol).

The video is in full length which means you can just follow whatever I’m doing.

Depending on your fitness level, height and weight you will burn between 70-110 kcal.

If you struggle or need a break: don’t worry about it. Take a small rest, get something to drink & continue once you’re ready 🙂 most important is that you don’t quit and push yourself.


➞ my Pam App ♥︎ Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips:

▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight “Workout Plans” for that.

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

▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram 🙂 I always check the posts!


I update my workout playlist weekly & it’s available on Spotify, Apple Music, etc. ♥︎

1. Robin Schulz, Mougleta – Rockstar Baby
2. David Puentez – Keep Letting Me Down
3. Blasterjaxx, Henri PFR, Jay Mason – Summer Jams
4. GAYLE, blackbear – fmk
5. Rammor – Your Number
6. Ed Sheeran – Celestial


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When joining me for this workout video, you need to take some precautions as your health and safety is the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Pamela Reif will not be responsible or liable for any injury or harm you sustain as a result of this video.