10 MIN CARDIO + WEIGHT - spice up your calorie burn session & get stronger / Bonus: Standing Abs
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- Опубліковано 10 кві 2023
- Ever did WEIGHTED Cardio before? ♥︎ After 200 rounds of High Knees and Jumping Jacks it’s time to spice this up. A bit less sweaty, but literally "heavier"! / Werbung
… and YES, after a very clear 97% voting I designed the routine ON THE BEAT of the music. I agreeeeee - it might take me 10x longer to design them - but those workouts are more motivating indeed!
So what do we do? I digged for all kinds of Cardio movements (new and old) and tested where we can include a weight ‚comfortably‘. Let me tell you: This does NOT work for everything haha.
▸ cardio + strength
▸ bonus: an undercover standing ab workout
▸ happy and motivating
▸ no dancing included
I practiced the routine with a 4kg dumbbell, which is surprisingly heavy!
Alternative: big bottle or bag filed with heavy stuff (rice, oats, ..)
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You will like this workout, if you like my:
12min Kicking Calories
10min HIIT Workout
10min Calorie Killer
10min Stepping Cardio
15min Full Body Cardio
▸ Depending on your height, weight and fitness level you will burn between 70-120kcal.
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➞ my Pam App ♥︎ Free workout & meal plans (12 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 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 / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
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You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.
wmg.click/GetActive
1. Macklemore, Collett - NO BAD DAYS
2. Marf - Monday feat. Philip Strand
3. Phil The Beat - Nirvana
4. Sick Individuals - YOU (feat. Dotter
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Business Contact:
pamela_reif@icloud.com
unterstützt durch Warner Music Germany
Disclaimer:
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 - Спорт
Commitment means staying loyal to what you said you were going to do long after the mood you said it in has left you
😂😂i agreeee
Right
It gets easier after a while, I promise. Been working out with Pam for 2 years straight. Daily dose of motivation.
So happy to read ♥️♥️♥️♥️ I meet you tomorrow! 😎
No Bad Days when Pamela's around! 😄💪🏻
The weights definitely added the spice to her already spicy workouts 🔥
Simply wow....using weights combined with a cardio workout has never been so much fun! I already love this one a lot. Thank you Pam for always being super curative! ❤😊
Glad you liked it!! 🥰🥰🥰
I’ve been working out with Pamela videos almost 2 years. Pamela, u literally changed my life and my body, Thank u soooooo much ❤
😮💨 Pam’s workouts are ONLY getting better and better! ♥️ I mean, every time new workout comes out it’s my “favorite” one, but honestly they all are ♥️
Really his workouts are great, it's not only burn calories, it's also burns my stress!!
Wohooo and that’s way more important anyways!
I love Pam's cardio workouts: the 1st time you enjoy the music but can't really keep up, 2nd time you do better, 3rd time you've learnt the moves and nobody can't stop you :D
With this video, you make our workout using weight more fun! No bad days 💪
This video is completely different than any fitness video!! LOVE IT!!! I couldn't stop smiling the whole time😄you make fitness so much fun 🎢 ❣️❤️
Thank you so much!! ♥️
I have been working out with Pamela's programs for three years. I enjoy the movements the most because of the good feeling and high energy I get. Thank you, dear Pamela.♥️💋😍😍good luck 🍀
Just watching and I know it’s a new favorite. Will do this on repeat ✨
Dises Workout ist genauso GENIAL wie das HAPPY SWEAT WORKOUT! Es ist PERFEKT!!! 1000 Dank ❤️😘
This workout is amazing 🎉 I love the combination of cardio and weights! I really appreciate the new style of your workouts, always something new and it makes so much fun ❤ thank you Pamela !!!
Thank you so much for these workouts, Pam. We homeschool and these short workouts with great music really help get my kids off their butts, doing something healthy.
One of my favorite workouts ever. Listening in the subways and working out in my mind! 😂❤️ I’ll repeat it once I’m back home from the office. Thank you Pamela 😘❤️
You make working out so fun, so full of good vibes! Great job Pam!
It wasn't easy to stay synchronized with you but after the workout I now feel unstoppable!
You're helping me tremendously with my depression, Danke ❤
Same here. Better than any treatment.
I always hesitate when you put a new cardio on your channel, but as soon as I open it and see the moves and music that you've put into it, I realize how much fun it actually is 😊
Used 10lbs my first time because it’s all I had, and I did it! Pam’s workouts have allowed me to keep up with a lot, and the confidence to even begin. 💪🏼
I am so excited but at the same time quite scared to try this workout, because I know the burn will be at another level😍🔥🔥 Thank you Pam, you are the true master of cardio workouts. Cardio with weight, here we goo💃🏼
Thank you for uploading such amazing workouts! I see such great results already!! 😊
Me: Not able to do regular cardio without almost dying.
Also me: Yaaaay cardio with weight that's gonne be fun.
I died but it was a good death 👍
Wow it has been so long since I've worked out with Pamela and this one did not disappoint. Loved the good moves and the burn. Thank you so so so much Pamela !!!
Die Musikauswahl ist mal wieder der Hammer 🙏🏻 hab mich besonders über das erste Lied gefreut - ich liebe es 🥰
you are such a joy to workout with Pam :) thank youuuuuu for your high energy and all the love you put into your work!
It was a real pleasure, thank you❤ please load more of this kind of workouts
So much fun! I love layering these workouts! Thank you!!
Omg I needed this workout on UA-cam!! Thank you so much Pam! 🥵❤️
Your workouts r incredible! They are so much fun AND effective! I’m always so exited for new vids and thank you so much for this one m. ❣️💜
The fact that I'm always excited to try every new workout of hers !!
Great video Pam, as always! You always inspire us to become better while having fun! ❤
This is a quality workout, well done Pam. You are the Queen of YT workouts. Carlos & Bex :)
Simply a fantasic workout!!!!! Put me right in the mood
I love the hints of a lowkey dance workout 😍😍
A workout to the beat of the music?? Omg yes!! thank you so much!! ❤❤❤
Starting my workout week with this after being sick the past few days and it's SUCH A MOOD BOOSTER that even the weights did not bother me 🥳🥳
I am glad to be back after month of toe injury and start with this. Thanks alot❤️❤️❤️🌹🙏
❤❤I hope Pam is preparing more cardio and weight videos 😊 absolutely love this one x
One of my faves so far ❤️❤️❤️❤️❤️❤️❤️at the end I didn’t even notice the workout is finished and I passed the 10 min, so much fun that felt like 2 min
I know today is going to be a good day when I wake up to a new Pam video. Especially one with weights! My body looks better in my 40s than it ever did in my 20s, thanks to Pam!
Please make more videos like this!! It’s so fun and such a great mood booster!
love the dynamics! And suitable for every level of training - great! Thank you for creating this lovely workouts💜
Love your vibe, definitely brings all the cheerful out 🥳
this workout was amazing Pamela and so much fun! I'm sweating so much, thank you for the inspiration going into the next week! much love Pam:)
i love those cardio workouts with weight!! :) please make more of it. i also enjoyed the stepping cardio a lot
Thank you pamela , i can eat whatever I want and still get in shape cause ur exercise I love it , and always fall in love with your creativity ❤ god bless u
Pam's cardio sessions are all time favorites ❤❤
love this pam!! Please do more of this combo🙏🏽🙏🏽🙏🏽
Absolutely loved this one 💪🏻🙏🏻 I can’t be as synchronized as you but gave my best 😅 you make working out so much fun ❤️
Can't wait to try it!!!
Super cardio mood buster WOWS 😍❤ thanks Pam! 💖 Amazing like always 🤩💜🌺
I loveeee the music choice for this workout pamela!
Amazing Pam, as always, but I love this one a lot, more workouts like this please
❤️
that one's really fun :D thanks. Great music, too
One of my favorites. Music is on point and moves are perfect
Lutealphase = launisch seit ich aufgestanden bin🤣 nach deinem Workout = super happy! Thank you Pam🧚🏼♀️
Bitte mehr davon!!💥 Cooles Workout! Schnell und effektiv!!
Definitiv mein neues Lieblings-Workout von dir! ❤
Ok no more searching for workouts. Yours are the BEST 🔥
Wow, speechless. I had so much fun with this workout!
i appreciate your efforts so much for making the exercises matching with the music 🩷 that makes it feel way more amazing 🤓
I used to dread working out but working out is easier and way more happier with pam! thank you!
Really enjoyed this. Good warm up for the gym!! As much as I love the dance workouts to warm up I feel less comfy doing them in public places. This one is definitely approved to do 😂😍 thanks Pam ❤
Just have to say the ‘quick core twist + knee’ & ‘jump + step back’ timed with the music makes me ridiculously happy!! Thumbs up if you feel the same!!
OMG this is awesome!! It's challenging but in such an entertaining way!! Thank you so much for this one!! XX
Thank you for being so creative and putting such an effort once again!
Love you!!❤️❤️
You are so welcome! ♥️🫶🏼
OMG. You look amazing and the content is 10/10 😍😍😍
This was the best 10mins spent, my next go-to for a quick pick me up🤗
Can't wait to try this as soon as I feel better 😍 I also love standing abs exercise so this seems absolutely perfect!
I was struggling with motivation and this fixed ittt
MORE OF THIS STYLE PLEEAAAASE
Your workouts pump my day up 💪🏽😊 thank you for sharing!!!
Definitely a muscle breaker❤❤😍😍😍😍
Favorite exercise from You ❤
More 10min cardio + dumbells pleaseee 🎉🎉🎉
Great as always🤩🤩🤩 how is it possible to make 1000000 videos and they are all perfect?! You are the best. 🙏❣️
always sth new and fun with your workouts ;)
Another amazing start to the day
😳💪🏽💪🏽 I could already see this is going to be a crazy set!
Love love love this work out ♥️
I love this one way more than stepping cardio. I get sweat but the weight cardio exercises don't feel as hard on my body due to intense fast movements.
Plus the final sweat session is real in this oneee. 🥵
Thank you Pam. ❤️
This is the most fun workout ever!!! ♥️♥️♥️♥️♥️♥️♥️
Really love this exercise with 10 mins❤
Love this!!! You’re stunning!! ❤
Cutest bun ever 💗💗💗 keeping it in place is THE CHALLENGE
Thank you for the new workout Pamela😊 please consider music without vulgar language or sensoring the vulgar language. Be blessed 🙏
Pam, i can’t wait to do this later, thank you for sharing your magic with us, i have never been more happy, healthier and LITERALLY GLOWING!! bring on the cardio, and the deathly weight (just noticed a harry potter pun)😂🌺😍💙
Pamm this one is sooo good!! It's very fun twist from what we usually do with our weight workouts 🏋🏻♀️😍 Time just flew by when i was doing it, its fun, i love it!
You rlly are an angel for everything that your doing for us! Im glad i found you!! 😇🥰
… and I’m happy you’re here ♥️♥️
@@PamelaRf1 I've been working out with you for 4 years and you rlly made them better, thank youu ❤️😇
OMG musics are so amazing ! Can't wait to do it this afternoon ^^
Incredible!! 🎉🎉🎉🎉🎉 loves this one
I love that bow at the end!! Get it! 💥
Das war mal was anderes. Hat sehr gut getan, schnell ins Schwitzen gekommen 💪
This is so good! 🔥🔥🔥🔥
Good quality workout, this is my first cardio tried from your videos. 👏
Omg ich liebe es 🥰🥰🥰🥰Es macht so viel Spaß🎉🥳. Einfach nur Mega. Ich weiß liebe Pam wieviel Arbeit dir es macht die Bewegungen so nach der Musik zu machen. Aber sorry ich liebe liebe es. ❤❤❤❤ Deine Dance Videos sind immer wie Geburtstag und Weihnachten zusammen. So viel Gute Laune Vibes 🎉🎉🎉
My favorite video of cardio for sure !!!
Awesome workout ❤❤❤ loved the added weights!!!
Hi, I'm a mo cap performer and I gotta say you have some really useful exercises on your channel.
Being in shape for an audition is a chore for me but those quick workouts at home are what I was looking for.
Especially since motion capture sessions are getting more and more demanding.
PS. You almost saw me in the new Resident Evil 4 game as Leon :)
Oh that is so cool, I'm in VFX and have worked on mocap stages before (long time ago on Tintin and Planet of the Apes!) and I'm in awe of what you guys are capable of, what you have to do, and the physical toll it must take, is incredible, and you never get the credit you deserve. So cool to know that Pam's workouts help you and I'll def look out for you in Resident Evil!
@@meggy0 Thank you for this feedback. I have to say that for me, people who create visual fx are the unsung heroes of the movie/gaming industry. It's hard to imagine these days a production that isn't improved greatly by VFX. Planet of the Apes with Andy Serkis? His MoCap performance as Gollum really put motion capture on the map back in the day.
Love you thanks for everything pam❤❤
Great as always, I really enjoyed it and I can't wait to do it in the evening😂😍🙌
This workout is incredibly challenging, but I find it extremely enjoyable! I hope there will be more workouts like this in the future. 💪🏻
Lol did anyone else hear her fart (I'm a straight girl so this isn't weird), just looking for some laughs