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Home Fitness

Pamela Reif Workout

by Suzanne Connor
in Fitness
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Pamela Reif
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Pamela Reif is a German fitness model, writer, social media influencer, and entrepreneur. She was born on July 09, 1996, in Karlsruhe in the city of Germany. She did her schooling in her hometown city Karlsruhe. She was very active and interested in dancing from her childhood. Before her 16th, she wanted to be a dancer or model. But at the age of 16, she starts posting fitness videos on Instagram and get famed.  Pamela is also writing a book of cooking recipes that is quite easy and quick. Those are quick and easy to make. She additionally frequently uploads videos to her YouTube channel that offers weight loss plans and workout advice.

Pamela Stats:

Nickname Pam
Birthdate July 9, 1996  (25 years as per 2021)
height 5'5′.(165 cm) 
Weight 119 lbs (54 kg) 
Zodiac Sign Cancer
Hometown Karlsruhe
Parents Manuela Reif
Hobbies Exercise and Fitness, Photography, Travel
Profession Social Media Influencer

Pamela Diet

Pamela only consumes the right diet for the body, and it is good to approach a nutritionist. She places a lot of weight on ingesting right, not only for her body but also for the globe. It all comes down to sustainability. She believes that meat consumption is a strain on the environment.  And while she does eat meat, she tries to keep the majority of her diet vegetarian and as closely plant-based as possible. This indicates lowering the amount of meat she consumes and focusing on preparing veg-heavy dishes throughout the week.

PAM'S BREAKFAST

Pam starts her day with a bowl of muesli and a piece of marble cake. Now, she loves to maintain things healthier and nutrient-dense. Her favored breakfast is a chocolate blueberry smoothie bowl. She makes this smoothie by adding frozen zucchini, a small size banana, half a half avocado, and a coconut powder for taste. And the bowl is a very handful of blueberries. For making it more attractive, she adds crunch sprinkle coconut. Next, she often makes a green smoothie using wheatgrass, frozen spinach, broccoli, banana, fresh ginger, cinnamon, and water. Broccoli, banana, fresh ginger, cinnamon, and water. She uses Hemp Protein powder for the protein portion.

PAM’s LUNCH

Pam's lunch is more consisting of proteins, so she could recover her morning workout easily. 

She sautés sliced zucchini, fresh baby spinach, cherry or grape tomatoes, and salmon in a skillet with a hint of oil. While the ingredients cook, she poaches an egg that goes on top of the finished dish.

The result is a nutrient-dense protein-packed dish that's light enough to preserve you full without feeling bloated. I love poached eggs, but they are difficult to make.  If you're worried about your kitchen skills, then don't worry and try easy recipes.

PAM’S DINNER

For dinner, she tries to keep matters simple and hearty. Her favorite dish is a vegetable soup that uses tons of fresh produce.

For making this, she adds broccoli florets, sliced zucchini, shredded kohlrabi, parsnip celery root, and carrot in a bowl. Then she adds quinoa, tomato passata, and some water. For adding flavor, she uses sea salt to season the broth.

While you could cook it in a normal pot, Pamela prefers to use a pressure cooker.

Pam’s Reif Workout Routine

Pamela's training style focuses on high-intensity interval training. Her workouts most effective last for around 10 minutes; however, they're intense movements with little or no rest. Pam also loves to add supersets in her training. This is when you perform sports back-to-back, without rest in among sets. Training in this style will grow your heart rate, and it can assist with fat loss.

Leg Workout

This workout is split up into three sections. First of all, she did a glute war-up to prepare her muscle for a workout. Then the middle of the workout will focus on supersets of squats and deadlifts. Finally, there will be some burnout sets of glute bridges. Pamela uses a 10kg (22 Ibs) dumbbell for this workout.

Warm-Up Routine

Pam's Warm-up routine consists of 5 parts. She did all parts for 30 sec. the warm-up part is compulsory to prepare the muscle for a workout.

1st warm-up Donkey kicks (right)
2nd warm-up straight leg pulses (right) 
3rd warm-up Donkey kicks (left)
4th warm-up straight leg pulses (left)
5th warm-up Glute lifts

Working Sets

Pam's working set is consists of six parts. She did these taking 30-sec breaks after every Superset. Every part containing 3 subparts.

1st Superset

Dumbbell squat 45 seconds
dumbbell squat pulses 15 seconds
bodyweight jump squat 30 seconds 

2nd Superset

Dumbbell sumo squat 45 seconds
dumbbell sumo squat pulse 15 seconds
side-to-side glute squeeze 30 seconds

3rd Superset

narrow stance dumbbell squat 45 seconds
dumbbell squat pulses 15 seconds
bodyweight jump squat 30 seconds

4th Superset:

Stiff leg dumbbell deadlift 30 seconds
bodyweight good morning and squat 30 seconds
bodyweight squat/hold 30 seconds 

5th Superset:

Stiff leg dumbbell deadlift 30 seconds
bodyweight top morning and squat 30 seconds
bodyweight squat/hold 30 seconds 

6th Superset

Stiff leg dumbbell deadlift 30 seconds
dumbbell squat 30 seconds
bodyweight squat pulse 30 seconds

Burnout Sets:

The burnout sets’ session consists of 3 parts. This part is very important and beneficial in fat burning.

hi

1st Burnout Set

Dumbbell glute bridge 30 seconds
dumbbell glute bridge pulses  30 seconds
dumbbell glute bridge hold 30 seconds

2nd Burnout Set: 

single-leg glute bridge (right) 30 seconds
single-leg glute bridge (left)  30 seconds
dumbbell glute bridge 30 seconds 

3rd Burnout Set

Dumbbell glute bridge 30 seconds
dumbbell glute bridge pulses 30 seconds
dumbbell glute bridge hold 30 seconds 

Full-body Stretch

Stand and reach forward 30 seconds 
airplane (right and left side) 30 seconds 
forward static hold 30 seconds 
Downward dog 30 seconds
Hip flexor (right and left side) 30 seconds 
Hip flexor holding feet (right & left side) 30 seconds 
side to side stretch 30 seconds
A butterfly sits holding toes 30 seconds 
The butterfly sits holding toes and leaning forward  30 seconds 
spine twist (right and left side) 30 seconds 
Cat cow rows 30 seconds
Cat cow stomach vacuum 30 seconds 

 

Cobra push-up 30 seconds 
Shoulder stretch (right and left side) 30 seconds 
backstretch  30 seconds 
child's pose 30 seconds 

Pam’s Fan Following:

Pam is very famous in young youth. Her ideas of workouts inspiring youth so much. At an early age, she starts posting her food, accessories & gym selfies on Instagram without any future plan, but after the boom in her fame, she chose it as a career. After become famous on Instagram, she starts her youtube channel and makes videos on workouts. She currently has 8 Million followers on Instagram and also 7.68 Million Subscribers on the youtube channel. She supports Seniorsite.com is one of the leading home care services for seniors. 

References:
1- Instagram (featured image)

Suzanne Connor

Suzanne Connor

She dabbled in writing articles, papers related to health, wellness, and nutrition which have been published on various websites. She is Observant and quick to analyze situations moreover and has a keen eye for details on the Seven Dimensions of Wellness, Physical, Emotional, Intellectual, Social, Spiritual, Environmental, Occupational and the craving for adventure.

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