10 MIN UPPER BODY WORKOUT – Back, Arms & Chest / No Equipment I Pamela Reif


SURPRISE ♥︎ due to the current situation, I decided to NOT wait another 2 weeks until I upload the next workout. And being at home .. I felt like we are in desperate need of an UPPER BODY WORKOUT haha. Because my abs are crying & I don’t want to do another jump squat either. / Werbung

Upper Body Workouts for arms, back & chest are rare to find & that has a good reason. It’s super hard to train them effectively without any additional equipment. I think (fingers crossed) I did a pretty good job with the exercise combination, so we can all get a good burn without doing 10000 push ups in a row.

And I actually love the flappy birds exercises so much haha! They really brighten up my mood because I feel like a bird trying to fly. Have fun ♥︎


The video is in full length which means you can just follow whatever I’m 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 recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 20min Full Body Workout, 10min Ab Workout, 20min Booty Workout or the Song Workouts.

▸ 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.


▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it’s available on Spotify, Apple Music, etc. ♥︎

1. Cyme, Ann-Christin – Higher 0:00 – 2:48
2. Jaymes Young, Sam Feldt Remix – Happiest Year 2:49 – 6:00
3. Nicolas Haelg, Jaime Lee Harrison – Scars At Night 6:01 – 8:27
4. Jaden Bojsen, Willemijn May – Taking Shape 8:28 – 10:36


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

unterstützt durch Warner Music Germany


  1. Könntest du bitte auch ein inner thigh workout machen oder ein 30 min Leg Workout? Weil deine Workouts sind echt einer der effektivsten die ich kenne!💗✨

  2. You Could do the Dolphin on lower plank and upper Plank do upward dog and downward Dog just a suggestion learn your Yoga moves it helps with your Calestenics

  3. There's no way waving your arms around like a maniac is any sort of workout. Her body is nice because her diet is good, not because of whatever this is

  4. Ich weiß nicht aber ich finde es toll was sie tut weil man spürt nach dem ganzen den Schmerz das es was taugt.. Danke dafür weiter so.. 👍👍👍

  5. Thank you so much for uploading! Just a quick suggestion, if you could show 2 reps or so of the workout before you start the timer, that would be awesome. I love to do the workout with you, but sometimes I have to rewind a couple times to make sure I'm doing it right before the timer starts.

  6. Thank you Pamela, this is appreciated! I just did this twice (not in a row, did some abs and other arms/shoulder workout in the middle) and I think this IS effective.
    Cheers from quarantining Italy 🙂


Please enter your comment!
Please enter your name here