10 MIN UPPER BODY + ABS - for arms, chest and core with DJ Joel Corry / No Equipment I Pamela Reif

ask your boyfriend, dad, male friend or brother to join!! This is (obviously) super suitable for men as well! ♥︎ / Werbung
Let's welcome back our special guest @Joel Corry from the UK... and his amazing music!
If we look closely we can see him struggling :D I made this muscular, super fit, strong hulk STRUGGLEEEEEE haha!!
I admit, holding those muscles up during the last couple of exercises must be harder than holding up spaghetti arms.
When he sent me the mix of his music, I felt like it's so motivating and quick.. I HAD TO create an advanced and challenging workout!
This routine combines advanced core exercises with upper body movements. So we train arms, shoulders, chest & our entire core ♥︎
▸ I burned 75kcal in those 10min.
Depending on your height, weight & fitness level, the burned calories may vary between 65 - 110kcal!
The video is in full length which means you can just follow whatever we are doing 30s for each exercise. If you need a break - TAKE IT! Don't worry too much about that. You will improve over time :) that's the best feeling! I also recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles.
▸ you can find WORKOUT PLANS with those videos on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram pamela_rf
▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. Joel Corry ft. MNEK - Head & Heart 0:00 - 3:07
2. Joel Corry - Lonely 3:08 - 5:18
3. Stormzy feat. Ed Sheeran & Burna Boy - Own It (Joel Corry Remix) 5:18 - 8:09
4. Joel Corry - Sorry 8:10 - 11:21
Music by
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.


  1. Pamela Reif

    Pamela Reif

    5 mesi fa

    😂 this video is a little more "messy" than my usual workouts. I feel like we could also call it a "hardcore BLOOPER Workout". But recording it was soooo funny, I didn't want to film it again to have a cleaner version. Hope you enjoy it!! Joel said he enjoyed it - and I hope he wasn't lying haha.

    • Andrea Lou

      Andrea Lou

      17 giorni fa


    • Rashedul Hasan

      Rashedul Hasan

      21 giorno fa

      @Anna Belianska i love you This is a workout

    • Eduardo Merino

      Eduardo Merino

      Mese fa

      Damn he is so HOT. Your so lucky if he's your boyfriend

    • aleumdaun sonyeo

      aleumdaun sonyeo

      Mese fa

      definitely gotto die

    • Dominique Shelja Nagpal

      Dominique Shelja Nagpal

      Mese fa

      he's so out of rhythm 😅

  2. Banaz Ahmed

    Banaz Ahmed

    5 giorni fa

    Ur savage

  3. Aviv Schor

    Aviv Schor

    9 giorni fa

    Not so sure how such a fit looking dude is mightily struggling with some basic exercises

  4. Tereza Kvapilová

    Tereza Kvapilová

    10 giorni fa

    don´t do it after 10 minutes calorie killer. Remember my words!

  5. zhengfei li

    zhengfei li

    10 giorni fa

    2021 0224 23:00 done

  6. Ifyouarecheapnothinghelps


    10 giorni fa

    this was so fast 😅😅😅

  7. Emily Taylor

    Emily Taylor

    11 giorni fa

    Me pausing every couple minutes, to sit for a couple minutes and reevaluate if I actually want to do the workout still

  8. Emily Taylor

    Emily Taylor

    11 giorni fa

    I think Pamelas over estimating my strength quite a bit with these ones, spend 15 secs every time figuring out how I’m going to do the moves hahah

  9. Ioanna Feleki

    Ioanna Feleki

    15 giorni fa

    +1 if you felt super PAMped after this wokrout❤

  10. Iulia Goganau

    Iulia Goganau

    15 giorni fa

    Joel is all of us.

  11. Denise G

    Denise G

    16 giorni fa

    This reminds me of when I challenge my husband who lifts to do one of these bodyweight arm workouts. He won't. He knows his world would collapse.

  12. Toni 457

    Toni 457

    16 giorni fa


  13. Cambelss


    16 giorni fa

    Other's wifi: Pamela My wifi: Joel

  14. yeşil


    17 giorni fa

    i couldn't finish

  15. emily weingartner

    emily weingartner

    17 giorni fa

    I am glad he struggled too😂

  16. BackDirEinKeks


    17 giorni fa

    The fact, that I didn’t feel my arms (because of the 3 workouts I did before) made it less painful. I knew that there was pain, but I didn’t felt it 😂🎓

  17. nour elhoda

    nour elhoda

    17 giorni fa

    Week7 2021 day3 ☺️ do you still have arms?

    • Juli


      17 giorni fa

      hardly 😂

  18. Melisa Aslan

    Melisa Aslan

    17 giorni fa

    Everytime I do this workout, I feel Joel's desperate smile in my heart.

  19. A


    17 giorni fa

    das Ganze erinnert mich irgendwie immer wieder an den Frühsport bei den Pfadfindern und das ist nicht böse gemeint xD

  20. Shu Jie

    Shu Jie

    17 giorni fa

    Done QAQ

  21. Sabrina


    18 giorni fa

    I freaking love this workout. My favorite exercises, the best music, cool mash-ups between songs and joel cory simply not knowing what he's doing.

  22. Syahla Azira

    Syahla Azira

    18 giorni fa

    I prefer doing workouts together with Pam and Joel, it feels more fun and funny 😂❤

  23. Ida Kieslinger

    Ida Kieslinger

    18 giorni fa

    isn't every workout for men and woman, why point it out for this workout specifically?

  24. Claire Palazzo

    Claire Palazzo

    18 giorni fa

    This video has THE BEST music

  25. Francisca Ferreira

    Francisca Ferreira

    18 giorni fa

    i thought for sure my arms were gonna fall at the end of it! still shaking

  26. Harlos


    19 giorni fa

    I definitely felt this work out thansk for a video to follow I did normal planks when I felt like I couldn’t do the workout you were doing

  27. Crystal Liu

    Crystal Liu

    21 giorno fa

    🚢 🛳

  28. horatio kim

    horatio kim

    23 giorni fa

    Who else is lying down in bed and thinking they would do this later?! 😀 😂

  29. Lizzie


    24 giorni fa

    Pam’s little dance at the end was the only thing keeping me from dropping my arms🤣

  30. Leen Sabrina

    Leen Sabrina

    24 giorni fa


  31. Alia


    29 giorni fa

    The last 4 exercises are killing !!!

  32. Saska Salka

    Saska Salka

    Mese fa

    Pamela:flappy bird Me: I BELIEVE I CAN FLY

  33. Bia Archer

    Bia Archer

    Mese fa

    this is way too hardcore, I'm dying and I even failed to everything lol. I'm Joel at the end hahah

  34. TimeLapse54321


    Mese fa

    Am I the only one who keeps missing the first couple of reps because I need to watch what she's doing first? 😕

  35. Ruviis


    Mese fa

    When i was doing that i I feel my muscles are going to explode

  36. Héloïse Pucelle

    Héloïse Pucelle

    Mese fa

    Pamela you're so stronger than Joel !!!

  37. G Taipan

    G Taipan

    Mese fa

    I always love to do some workout in a group, makes me feel like surrounded by loyal friends

  38. Bibi Theflower

    Bibi Theflower

    Mese fa

    i've never had this much fun during an ab. workout! thank YOU!

  39. liran sindel

    liran sindel

    Mese fa

    I would wear the same smile if I had a workout next to Pamela 😍

  40. Ronja Brännlund

    Ronja Brännlund

    Mese fa

    I didn’t even have time to think it was painful cuz everything went so fast, really good🎉🎉🎉

  41. fardin hakimi

    fardin hakimi

    Mese fa

    Where is the rest of the video ...

  42. Sergei Stadnik

    Sergei Stadnik

    Mese fa

    The part with the arms...not that easy, oh, no, lol.

  43. The Wolfy

    The Wolfy

    Mese fa

    The 11:16 guy

  44. Oana Mocanu

    Oana Mocanu

    Mese fa

    I SWEAR THIS VIDEO IS MADE TO BE AT 1.25 SPEED, even though on YT is says normal speed

  45. ZFaki 19

    ZFaki 19

    Mese fa

    He is a clumsy peanut😄

  46. Katerina Bratus

    Katerina Bratus

    Mese fa

    Amazing 🤩 thank you

  47. Laura Jacqueline

    Laura Jacqueline

    Mese fa

    Anyone else here for week 2/2021? I'm a bit late, just one question: How am I supposed to do another 10 min upper body workout???

  48. Khulan Bayardelger

    Khulan Bayardelger

    Mese fa

    Girl I literally died in this workout, like fr my soul is typing here rn.

  49. igqa


    Mese fa

    the only difficult part is the whole video

  50. She Saves - He Invests - They Travel

    She Saves - He Invests - They Travel

    Mese fa

    OMG! The big strong man in the video couldn't keep up with Pamela! love it! Did you see the arm circle part? He was dying while she was just bee bopping along. You go girl!

  51. maja claire

    maja claire

    Mese fa

    I can‘t do the shoulder push ups, I‘m to afraid to fall on my head :P

  52. Molly McCarthy

    Molly McCarthy

    Mese fa

    Who told Pamela I could do a shoulder push up. I can't. Just fell on my face bye

  53. Rhea


    Mese fa

    I honestly enjoyed this so much.. it was so wholesome the way joel just does the workout his version.(cause i totally do this too, when im like ..not today pam hahhaha.... i laughed so hard working out in this hahha... its good! Thank u guys!

  54. Erica Assayag

    Erica Assayag

    Mese fa

    The way he looks at Pamela!!! Does anybody else ship them

  55. SuperDubios


    Mese fa

    Youch!! My arms 😢

  56. Urvashi Kar

    Urvashi Kar

    Mese fa

    After that Flappy Bird and Arm Hold, HOW does Pam have the energy to clap for us !! 😭❤️

  57. Fernanda Rojas

    Fernanda Rojas

    Mese fa

    No voy a descansar hasta lograr el cuerpo que tiene Pamela

  58. Rocio Chanampa

    Rocio Chanampa

    Mese fa

    Todos somos Joel muriendo lentamente😂😂

  59. Mark Jin

    Mark Jin

    Mese fa

    I hate this music it's always in the radio

  60. mayaaa_d_


    Mese fa

    me taking a break every 5 seconds because im very week is definitely not the way to go lol

  61. Miss E •_•

    Miss E •_•

    Mese fa

    this almost killed me tbh😭but its still amazing

  62. Maya Little-Saña

    Maya Little-Saña

    Mese fa

    "flappy bird"? More like FLABBY bird ammirite??? lol but fr good work y'all!

  63. Bria's platform

    Bria's platform

    Mese fa

    I had all intentions in doing this workout... but when Joel struggled... nah hunny that’s not it

  64. Jenny Lu

    Jenny Lu

    Mese fa

    Pam, I started this year with working out with you and my arms hate flappy birds XDD! Thanks! Lots of love, Jenny

  65. Lyanne Farfan

    Lyanne Farfan

    Mese fa

    I love the expression of compassion in Pamela’s face when she sees Joel 😂

  66. Sarah Leonie

    Sarah Leonie

    Mese fa

    I'm here from the 2nd week 30 min plans and either its just my arms which are as weak as- I don't even know what-any comparison would not be accurate- or the 30 min plans are still too hard. Doing the beginner plans last week, I found this was too easy so I switched to 30 min. Does anyone know workouts from Pam that are like in between beginner and intermediate? Because the beginner workouts with a break after every single exercise feel too easy but then this is way too advanced for me. Or maybe its literally just my Stay strong everyone, we'll get through these hard times of working out with Pam haha xxx

    • Isilife


      Mese fa

      Honestly if the easy workout plan is too simple, I would stick with this here. It might be a challenge now, but it will get better soon. In case you need breaks, take them. Or if an exercise is too difficult, do modifications of it.

    • Mariana R

      Mariana R

      Mese fa

      i felt this way too when i started training with her weekly pans but you can do it! i sticked to the 30 min plan and just added breaks whenever i felt i needed them, keep challenging yourself because it does get easier eventually. good luck!!

  67. Melif_44


    Mese fa

    That was too fast for me😂😳

  68. Minah Yu

    Minah Yu

    Mese fa

    Why is he so awkward lol

  69. aashna aashna

    aashna aashna

    Mese fa


  70. noreen ali

    noreen ali

    Mese fa

    Hi Pamela-loved the video could you do a standing ab workout please xx

  71. DHARINI chinju

    DHARINI chinju

    Mese fa

    I really understand why they collapse at the end.. Ahem including us 😄. Its totally worth it

  72. Boysclub89


    Mese fa

    Was für ein schreckliches Video ...

  73. Diamela Vera Reineck

    Diamela Vera Reineck

    Mese fa

    Pamela: plancha Joel: q haga flexiones dice

  74. Huy Nguyễn Đăng

    Huy Nguyễn Đăng

    2 mesi fa

    So hard OMG

  75. Dwight Schrute

    Dwight Schrute

    2 mesi fa

    Nothing makes you self conscious about your arms like the flappy bird 🥴💕 thank you Pamela

  76. Papady Tu

    Papady Tu

    2 mesi fa

    why this 10 mins video looks longer than the other people 10 mins video

  77. Мария Асенова

    Мария Асенова

    2 mesi fa

    Omg, I haven't done this workout for so long! It felt really challenging

  78. Muntaha


    2 mesi fa

    I wanted to scream in pamela's name out of pain during this workout and I found myself creating a new word: "Paaaaaym" instead of daaaaymn lol

  79. Kate Nolan

    Kate Nolan

    2 mesi fa

    Okay, pam working out "with" men is my new favorite thing. Seeing her so Happy and just doing this exercises so easily and then seeing these men with 0% condition 😂 i feel very good after these because i do every excersice without skipping!

  80. Bella


    2 mesi fa

    Well done ❤️

  81. Junzi Xu

    Junzi Xu

    2 mesi fa

    hahaha Joel is literally like me during this workout

  82. Clean Eating清食

    Clean Eating清食

    2 mesi fa


  83. Thraia Alde

    Thraia Alde

    2 mesi fa

    There are two types of internet connection, Pam's shoulders circles and Joel's shoulder circles😂

  84. brazilian


    2 mesi fa

    My arms are so weak i can’t do it edit: keep doing y’all, after a couple weeks following her workout plans i was able to do the whole thing (probably skipped two planks but anyways lol)

  85. sathyapalan mks

    sathyapalan mks

    2 mesi fa

    Shoulders were on fire🔥

  86. Riikka Iivanainen

    Riikka Iivanainen

    2 mesi fa

    I looks like Pamela truly enjoys being in better shape than her muscular guests. :'D

  87. Jeeva Sajeev

    Jeeva Sajeev

    2 mesi fa

    I like your all work out I am going to do 10 minute upper body workout 10 minutes lower body workout 10 minutes armpit workout and last I am going to do dance 30 minute bye

  88. Yosma brito

    Yosma brito

    2 mesi fa

    This was killer workt😅

  89. Arefeh Moh

    Arefeh Moh

    2 mesi fa

    U better do this because IM BURNING SO SHOULD U

  90. Samantha Harrison

    Samantha Harrison

    2 mesi fa みゃあこさん!ฅ( ̳• ·̫ • ̳ฅ)ニャン TANTA BEYEZAS QUE DIOS A HECHO EN ESTE MUNDO ASERE Y DISEN QUE DIOS ES MALO SI DIOS ES MALO NADIE ES BUENO ASERE MIL GRASIAS POR TANTA BEYESAS I loro stati di salute rispettivi prevenirli ライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもんね(笑)やっぱり人参最高!596まさかのカメラ切り忘れでやら1かしたのもドキドキでした!今後は気を51x89397

  91. sarokha niaji

    sarokha niaji

    2 mesi fa

    The workable cemetery definitely pause because chin additonally scratch aboard a foolish square. able, charming hovercraft

  92. Methane Gas

    Methane Gas

    2 mesi fa

    You literally killed me with this........😰

  93. Juula


    2 mesi fa

    Its hilarious that these buff guys suffer that much, but it shows what a monster pam really is (strong girlll go goo)

  94. Thraia Alde

    Thraia Alde

    2 mesi fa

    Does she even feel tired😂omg I wanna be her😂👌thank you Pam btw looking forward for more of this❤🔥

  95. Thraia Alde

    Thraia Alde

    2 mesi fa

    The water is so tasty today, sweat all over💪😂

  96. Thraia Alde

    Thraia Alde

    2 mesi fa

    Ok that was so intense and I almost give up in there😂

  97. Ember Campbell

    Ember Campbell

    2 mesi fa

    I love this workout, it's just so fun!

  98. Vanessa Jabbour

    Vanessa Jabbour

    2 mesi fa

    Pam would be a great workout buddy!!! She motivates you and tells you if your doing something wrong.

  99. Bersu Çelikkol

    Bersu Çelikkol

    2 mesi fa

    I love how Pam doing the exercise perfectly while men who have giant muscles are suffering

    • Pearl Jimin

      Pearl Jimin

      6 giorni fa

      I want Pamela to have a collaboration with THE ROCK 😅 I wanna see how he goes 🤣

    • Bersu Çelikkol

      Bersu Çelikkol

      Mese fa

      @Captainwolfk Cap i see but still funny :)

    • Captainwolfk Cap

      Captainwolfk Cap

      2 mesi fa

      Large muscles are hard to carry in cardio that’s why body builders can’t run. Js



    2 mesi fa

    It's not messy it's natural, love the interaction between you two and the exercises were very affective, thanks!

Il prossimo