5 MIN WARM UP - Slow Version - get ready for your workout / No Equipment I Pamela Reif

you can do this before ANY kind of training ♥︎ / Werbung
warming up helps to:
- increase the blood flow to your muscles
- wake up & loosen up if you feel stiff
- raise your body temperature
- prevent injuries
- get motivated ... sometimes you gotta start slow before going extreme :D
I like to start my workout with an Ab Workout, a Song Workout or a short Warm Up like this ♥︎ I never jump right into a hardcore HIIT or Leg Day
PS: enjoy this Ibiza sunset view. Unfortunately a throwback, I'm in Germany :(
▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.
➞ Instagram pamela_rf
▸ my food & Fitness App. Available worldwide, for iOS and Android
▸ use #PamelaReif if you want me to see your workout pics and videos!
You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. Griff - Black Hole
2. Charlotte Lawrence - Talk You Down
Business Contact:

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. Hsiu Yu Tseng

    Hsiu Yu Tseng

    23 ore fa

    So easy to just look at it but fucking hard to do the same

  2. Tereza Rehušová

    Tereza Rehušová

    2 giorni fa

    I love you 💖💖💖

  3. malin malin

    malin malin

    2 giorni fa

    even the warm up is hard

  4. vanesa


    3 giorni fa

    do you guys have some experience doing Pamela Reif’s workouts?

  5. rdrgz


    4 giorni fa

    After a terrible day at work this put me at easy and let me finish the day, thanks a lot!!!

  6. Fernanda Cazal

    Fernanda Cazal

    4 giorni fa


  7. G. L.

    G. L.

    5 giorni fa


  8. Titzi Göddenhenrich

    Titzi Göddenhenrich

    6 giorni fa

    I love your hair ❤️❤️ and your Workout ❤️❤️❤️

  9. Gabrielle Evans

    Gabrielle Evans

    7 giorni fa

    If I was warming up in that location I'd end up in the water😂

  10. Rachel Waffle

    Rachel Waffle

    9 giorni fa

    whoa y was this actually fun?!

  11. 금손


    10 giorni fa

    So Good🤙🤙🤙🤙

  12. Rashedul Hasan

    Rashedul Hasan

    10 giorni fa

    I love you Pamela Reif

  13. Uto TYT

    Uto TYT

    10 giorni fa

    For me this is alredy a rotuine hahahaha

  14. Laura Brown

    Laura Brown

    11 giorni fa

    In Modern Living Room Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here:

  15. Fauji dish tv info

    Fauji dish tv info

    12 giorni fa

    Sports me

  16. zeqie Zendeli

    zeqie Zendeli

    12 giorni fa

    Cool 🍑🍑🍑🍑🍑🍑

  17. NamOFFLINE


    12 giorni fa

    The Background view's wonderful.



    13 giorni fa

    Workout: 💪 1. Strech out, left 2. Strech out, right 3. Spine rolls 4. Plank+downward dog 5. Full body wake up 6. Cobra push up 7. Kneeling squat 8. Lean back 9. Cross toe touches 10. Reserve plank lift 11. Reserve plank Well done! 😄



    13 giorni fa

    Why can't download this video

  20. Cayenne Tan

    Cayenne Tan

    14 giorni fa

    OMGGGGGGGGG im such a big fan of charlotte lawrence my jaw dropped when i saw that her song was the first song for this video omggggg

  21. Shpresa Imeri

    Shpresa Imeri

    14 giorni fa

    Du bist einfach stark Pamela was soll ich sagen ich mache immer mit aber besser als du schaffe es nicht.😅

  22. Silvia Kristin

    Silvia Kristin

    14 giorni fa


  23. Shu Jie

    Shu Jie

    15 giorni fa


  24. Susi Don Cabose

    Susi Don Cabose

    15 giorni fa

    Danke für das Video , hat Spaß gemacht !!! :)

  25. Kasha Williams

    Kasha Williams

    15 giorni fa

    I love your workout's so much.

  26. Shu Jie

    Shu Jie

    16 giorni fa


  27. 19_Krishnendu _9D

    19_Krishnendu _9D

    16 giorni fa

    This is the only workout where I don't have to scroll through the comments to get prepared before doing it😂😂😂😂👍 Who all agree??? 👇Like below❤️

  28. Ace uwu

    Ace uwu

    16 giorni fa

    Note to self: Don't do this on your period.

  29. Fortis Cuore

    Fortis Cuore

    17 giorni fa

    Love Fitness!

  30. Пупка Залупка

    Пупка Залупка

    18 giorni fa

  31. Shu Jie

    Shu Jie

    19 giorni fa


  32. vany xgirls

    vany xgirls

    19 giorni fa 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!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!今後は気を付けないとねj

  33. Sen Raj

    Sen Raj

    19 giorni fa


  34. Marquis de Hoto

    Marquis de Hoto

    19 giorni fa

    I wish there would be somebody explaining what to do... Watching the screen for half the exercise isn't very productive.

  35. Shu Jie

    Shu Jie

    20 giorni fa


  36. Shu Jie

    Shu Jie

    21 giorno fa


  37. Emmanuelle Mathonnat

    Emmanuelle Mathonnat

    21 giorno fa

    Great to begin a good day ☀️🙏👏

  38. Shu Jie

    Shu Jie

    22 giorni fa


  39. AllAboutMakeupWithPallabi


    22 giorni fa

    Really liked it ❤

  40. luca chirico

    luca chirico

    23 giorni fa

    Dieser Knackiege Arsch ulala

  41. Sophia Campos

    Sophia Campos

    23 giorni fa

    I thought this was just a warm-up, but it feels like an entire routine 😔👍🏻

  42. Hadas Italki

    Hadas Italki

    24 giorni fa

    thank you Pamela! 💘💪

  43. iam azalea

    iam azalea

    24 giorni fa

    wasn't able to do the day 1 of week 6, so i switch it haha 5 min of a good kind of ache.

  44. Naomi Karpets

    Naomi Karpets

    24 giorni fa

    God love you💖

  45. Roxyfoxy


    24 giorni fa

    thank you pam! :-)

  46. safiyah Ab

    safiyah Ab

    24 giorni fa

    Just found her youtube and I AM IN LOVE!!! Third day of working out lets goo

  47. Salaminah phuti

    Salaminah phuti

    25 giorni fa

    Wow awesome stuff

  48. Shu Jie

    Shu Jie

    26 giorni fa


  49. Julia Mack

    Julia Mack

    26 giorni fa

    Super tolle Übungen

  50. Your gym

    Your gym

    26 giorni fa

    When you fell you can't anymore, remember why you started

  51. Anna Nephtalie Salem

    Anna Nephtalie Salem

    26 giorni fa

    Love you Pamela❤️💋💋

  52. Ma Ria

    Ma Ria

    26 giorni fa

    i dont know why but i just cant do the reverse plank? like i cant get up

  53. Shu Jie

    Shu Jie

    27 giorni fa


  54. xox


    27 giorni fa

    Any tips for palms aching because of leaning on them during many workouts?

  55. xox


    27 giorni fa

    Am I normal for literally sweating during the warm up?

  56. Isabel 0607

    Isabel 0607

    27 giorni fa

    I always do this warm up as a cool down

  57. HappyFrog Day

    HappyFrog Day

    28 giorni fa

    who knew reverse planks were so hard 😭

  58. Robin Hood

    Robin Hood

    28 giorni fa


  59. Aaliyah Ahmed

    Aaliyah Ahmed

    28 giorni fa

    Great warmup!💕

  60. Denise G

    Denise G

    28 giorni fa

    This is great warmup thanks to the full body exercises, I'm in a freezing room and I had to change into a t-shirt just from doing this.

    • Eissa Fitness

      Eissa Fitness

      28 giorni fa


  61. Fatima Waheeb

    Fatima Waheeb

    28 giorni fa

    best warmup with best songs, i love black hole by Griff

  62. Ellen De Witte

    Ellen De Witte

    28 giorni fa

    Great warm up! :)

  63. I absolutely hv no idea why this is ma name

    I absolutely hv no idea why this is ma name

    28 giorni fa

    I swear my mother was never this shocked before When she saw me doing spine rolls

  64. Fayde Maria

    Fayde Maria

    28 giorni fa

    This is good for period pain. :)

  65. daniela lucioli

    daniela lucioli

    28 giorni fa


  66. Кристина Мамонова

    Кристина Мамонова

    29 giorni fa

    thank you for your warm up 🙏🏽

  67. Emma Lilke

    Emma Lilke

    29 giorni fa

    Das war das aufwärmen?😭😂

  68. verola


    29 giorni fa

    Bin ich die Einzige, die am nächsten Tag Muskelkater in den Armen hatte? Oder bin ich einfach nur armselig...?

  69. Charlie Webber

    Charlie Webber

    Mese fa

    This felt so goooood!! THANKYOU!!!!!!!

  70. Lea Johar

    Lea Johar

    Mese fa

    Your videos so good

  71. Cathy Wang

    Cathy Wang

    Mese fa

    Pamela this is awesome. I do it every hour during my work from home schedule which keeps my body not rusty

  72. Alessandra D.

    Alessandra D.

    Mese fa

    love it!! It's Perfect :)

  73. Mommy Cherrie

    Mommy Cherrie

    Mese fa

    This is so hard 😭😭😭😭

  74. Amber Callaghan

    Amber Callaghan

    Mese fa

    Could you maybe do a ab workout for in between beginners and medium, because me beginner is to easy and medium is just slightly to hard for me so it would be nice to have one in the middle. But I do love all your workouts so thank you!!

  75. Aesthetic Txca

    Aesthetic Txca

    Mese fa

    4:11 I can’t do that💀

  76. Aesthetic Txca

    Aesthetic Txca

    Mese fa

    4:1a I can’t do that🖐🏼

  77. Aesthetic Txca

    Aesthetic Txca

    Mese fa

    2:40 what lol

  78. Darshyini Jeevan

    Darshyini Jeevan

    Mese fa

    Hourglass workout pls😃

  79. Tess Broersen

    Tess Broersen

    Mese fa

    Did this late at night before a pilates workout, so nice to slowly warm up after a full day of studying. Thank you :))

  80. Macaroni


    Mese fa

    How hard should I go when I stretch? do I stop as soon as I start feeling tight? or at what point do I stop pushing further?

  81. Belay Mengistu

    Belay Mengistu

    Mese fa

    isn't this is the girl when haaland wuz looking at her ass? can't blame him she is a baddie lmao



    Mese fa LOVE ME, Please!!! 💕 みゃあこさん!ฅ( ̳• ·̫ • ̳ฅ)ニャン DISEN QUE DIOS ES MA LO SI DIOS ES MALO NADIE ES BUENO ASERE MIL GRASIAS POR TANTA BEYESAS I loro stati di salute rispettivi prevenirli TANTA BEYEZAS QUE DIOS A HECHO EN ESTE MUNDO ASERE Y 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!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!今後は気を付けないとね51xv

  83. SuperGrobi


    Mese fa

    Bist echt sehr sportlich

  84. 은비 At home workout

    은비 At home workout

    Mese fa

    잘보고 가용~ ^^

  85. Griff


    Mese fa

    Thankyou for using my song on your video 😗❤️

  86. Magda Sasse

    Magda Sasse

    Mese fa

    LIBE GRÜßE DEINE Spielerin ♡lena♡

  87. Lola Lats

    Lola Lats

    Mese fa

    I don‘t know if I am just not athletic but this was a full body workout for me🥲



    Mese fa

    ICH být rusko

  89. Momoe Kaneko

    Momoe Kaneko

    Mese fa

    I love your workout video!!!! It helps me a lot. Just wondering if you could give us week training schedule sample to help me how much training I should do :)

  90. Margaret Dowllar

    Margaret Dowllar

    Mese fa

    Ty ,I like this warm up routine :)

  91. daisy blue

    daisy blue

    Mese fa

    Can you make videos for upper belly fat 😅

  92. Rashedul Hasan

    Rashedul Hasan

    Mese fa

    I love this warm up

  93. Zamrath A. Naazer

    Zamrath A. Naazer

    Mese fa

    Pam! You need to do a BTS Dance workout!!! It would be so much fun. ❤️

  94. Absolutely Ali

    Absolutely Ali

    Mese fa

    Pamela: Does spine rolls perfectly me: A drunk cat

    • Eissa Fitness

      Eissa Fitness

      28 giorni fa

      Hi Friends

  95. Elif C

    Elif C

    Mese fa

    Where are you this time, Pam? it’s so beautiful!

  96. Music TranDinh

    Music TranDinh

    Mese fa

    Greats and beautiful 💖💥🧚‍♀️👼🙌🍀❤️🔊🎵🎵🎧👻

  97. Raphael Wirth

    Raphael Wirth

    Mese fa

    Hey guys, if you are an athlete what do you think of that idea Pam to make a endurance and conditioning training . Would be so cool and helped me and some other sports players so much

  98. Irene Macharia

    Irene Macharia

    Mese fa

    Please make your videos downloadable

  99. Maša Jevtić

    Maša Jevtić

    Mese fa

    week 5 anyone? beginner friendly😅

  100. Une dame

    Une dame

    Mese fa

    Hello, dear person which I don’t know and which I will never meet. You may have some problems now, maybe small and maybe big. Maybe you are stressed or sad, or maybe you are happy. Anyway, I want you to know that you have only one life, and you should spend it how you want. Of course, there will be a lot of bad things in it, but you can’t change it, take it as it is. Go and fight for your dreams. But don’t be bad to other people. I truly wish you good luck and a lot of happiness. 💙🥂

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