Is normal stretching too boring? Don’t want to sit down & do „nothing“? Let’s do it the DYNAMIC way! ♥︎ Including advanced moves - for strong joints, happy muscles, flexibility...

.. quick, SUPER EFFICIENT and a real challenge! But we can do this together ♥︎ / Werbung I know, this will be another love-hate-relation ship. But sometimes, I really feel like pushing...

A motivating Beginner routine - it’s fun, short & sweet! You don’t need a lot of discipline for this one, time will fly by ♥︎ / Werbung Welcoming noonoouri - a groundbreaking virtual...

Find it difficult to train your BACK without using weights? Grab your booty band! If it can make our booty sexy, it can also do wondeeeers for our upper body! / Werbung This is an updated...

Do this TO START any Leg Day for the best Booty results! ♥︎ / Werbung People always ask me „how do you have a comparable big booty, but no big thighs?“ - well yes, parts of it is genetics...

INTENSE BOOTY & AB EXERCISES // QUICK & EFFECTIVE // Werbung The video is in full length which means you can just follow whatever I’m doing! 30 seconds each exercise – NO REST IN BETWEEN. Visit my BLOG for more... http://www.aboutpam.com & watch my 10MIN NO EQUIPMENT AB WORKOUT: https://youtu.be/5cMYysFl4CY ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Snapchat @pamela_rf1 ➞ Facebook http://www.facebook.com/PamelaRfOffic... ➞ Twitter http://www.twitter.com/pamela_RF/ MUSIC: Jackson Breit - 679 & No Diggity (No Copyrighted Music) - https://www.youtube.com/watch?v=vZnyC_3-sW4 - Soundcloud - https://soundcloud.com/jacksonbreitmusic Kronicle - Another Chill Day (No Copyright Music) - https://youtu.be/UY1XuLwsT8A Soundcloud - https://soundcloud.com/the-chemist-10 CONTACT ME: pamela_reif@icloud.com 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.

NO EXCUSES ♥︎ a quick & intense workout to target your abs. You don t need any equipment or weights!! // Werbung The video is in full length which means you can just follow whatever I’m doing 30s for each exercise – NO REST IN BETWEEN. No Equipment necessary, no breaks and not much space needed :) If you need a break tho - take it! Just don t quit! __ ▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that. ➞ Instagram http://www.instagram.com/pamela_rf/ __ ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ __ MUSIC by Epidemic Sound http://www.epidemicsound.com __ Email: pamela_reif@icloud.com 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.

This is an INTERMEDIATE workout with options for BEGINNERS ♥︎ // Werbung if you want to make it ADVANCED - just skip the breaks!! The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. The focus is on your arms & core here. It s all about balance in life, so don t only focus on your booty and abs :) Arms, chest & back are just as important!! ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Snapchat @pamela_rf1 ➞ Blog: http:/www.aboutpam.com VIDEO, CUT & EDIT: Emrah Bayka https://www.instagram.com/emrahbayka/ emrahbayka@gmail.com MUSIC by Epidemic Sound http://www.epidemicsound.com CONTACT ME (business inquires): pamela_reif@icloud.com 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.

NO EXCUSES ♥︎ a Full Body Workout that can do whenever and wherever you like. // Werbung You don t need any equipment or weights!! Targets the muscles of your whole body and gives you a QUICK SWEAT! The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. There are two 1min rests in between. If you need to pause longer - feel free to do so. If you don t need a break - skip them! I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Sixpack, Core & Booty Workout ♥︎ __ ▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that. ➞ Instagram http://www.instagram.com/pamela_rf/ __ MUSIC by Epidemic Sound http://www.epidemicsound.com CONTACT ME (business inquires): pamela_reif@icloud.com 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.

Werbung // This is the workout that I did on stage at the FIBO Convention this year. The people there loved it so much that I decided to film & publish it here as well ♥︎ Targets abs & glutes and is also perfect for people suffering form pain in there knees. No squats or lunges involved! 1ST PART: similar to my 10min Sixpack Workout :) trains your abs from all angles. Also really focussing on lower abs & obliques here! 2ND PART: combination of ab & booty exercises. 3RD PART: ultimate booty burnout!!! Think about your booty muscles all the time to have the best mind-muscle connection. This is extremely knee friendly and doesn t involve any work of your quads. So we only get booty & hamstring gains right here :) You don t need any equipment or weights. The video is in full length which means you can just follow whatever I’m doing. There are two 1min rests in between. If you need to pause longer - feel free to do so. If you don t need a break - skip them! I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Sixpack, Plank, Core, Whole Body & Booty Workouts ♥︎ ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ VIDEO, CUT & EDIT: Emrah Bayka https://www.instagram.com/emrahbayka/ emrahbayka@gmail.com MUSIC by Epidemic Sound http://www.epidemicsound.com CONTACT ME (business inquires): pamela_reif@icloud.com 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.

Looking for a QUICK SWEAT? // Werbung You can ALWAYS find 10min - in the morning, in between studying even before going to bed ♥︎ burn some serious calories with this quick and intense session. No Excuses!! Brings your heartbeat up, challenges some muscle strength and makes you happy - at least after those 10min haha! You don t need any equipment or weights! The video is in full length which means you can just follow whatever I’m doing. There is a one minute rest in between. If you need to pause longer - feel free to do so. If you don t need the break - skip it! I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Sixpack, Whole Body, 2in1, Arm or Booty Workout ♥︎ ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ VIDEO, CUT & EDIT: Emrah Bayka https://www.instagram.com/emrahbayka/ emrahbayka@gmail.com MUSIC by Epidemic Sound http://www.epidemicsound.com CONTACT ME (business inquires): pamela_reif@icloud.com 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.

no jumps - no noise - no upset neighbors ♥︎ I included looooots of new movements in here. I hope you "enjoy" them! // Werbung This is a super quick & intense Cardio Workout, that will raise your heart rate, burn calories & tone muscles at the same time. It s not on the "I m gonna kill you" Intensity Level - but it s definitely challenging :) Grab yourself a towel or yoga mat & let s do this together! NO EXCUSES. Let s get out of this quarantine fitter than ever before! ♥︎ _ The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. If you need breaks - TAKE THEM! 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. ▸ 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 http://www.instagram.com/pamela_rf/ __ You can always find ALL SONGS in my workout playlist. I update it weekly & it s available on Spotify, Apple Music, etc. http://wmg.click/GetActive 1. Cash Cash & Andy Grammer - I Found You 0:00 - 2:43 2. Feder - That Girl 2:44 - 5:22 3. James Blunt - 5 Miles (LUM!X Remix) 5:23 - 8:12 4. Matoma & Brando - The Bender 8:13 - 10:34 __ ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ __ 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.

a knee friendly Booty Activation Workout, that doesn t involve any squats, lunges or jumps. This way, we can also put a bigger focus on BOOTY isolation & train less of our thighs. / Anzeige If you ... - only feel your thighs burning during squats - have troubles with isolating your butt muscles - have bad joints or - suffer from knee pain ... this workout could work for you! ♥︎ let s make those stubborn glutes burn & grow! __ Adding a resistance band is definitely helpful to put more focus on the booty. I can especially recommend it, if you want to target the sides of your butt. In case you don t have a booty band yet - don t worry! You can still do this workout :) It took me soooo long to make this workout a "killer" routine haha .. I always felt like the burn is not intense enough, so tried it over and over again, searching for better combinations and exercises. But now, we definitely have a killer routine which makes my butt cheeks shakeeee haha!! __ It s super important that you pay attention to those "rules": 1) squeeze your butt for every repetition 2) move your leg with the "strength" of your glutes and think about your butt cheeks leading every movement 3) don t release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather HOLD the tension during the entire movement and squeeze "even more" at the upper point of the motion. __ If you need breaks - TAKE THEM! Don t worry too much about that. You will improve over time :) The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. __ ▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that. ➞ Instagram http://www.instagram.com/pamela_rf/ __ You can always find all songs in my workout playlist. I update it weekly & it s available on Spotify, Apple Music, etc. ♥︎ http://wmg.click/GetActive 1. OutCry - Tell me Why (feat. Natasha Grano) 0:00 - 2:39 2. Crazy Cousinz - Outline (feat. Julie Bergan) 2:40 - 6:02 3. Diplo & Sidepiece - On My Mind (Purple Disco Machine Remix) 6:03 - 8:51 4. Nikki Vianna - Mambo (Leandro Da Silva Remix) 8:52 - 12:14 __ ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ __ 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.

lay down on the floor & set your booty on fire ♥︎ low-impact, no squats, no lunges or jumps - but very efficient! / Werbung Can I fill 10min with ONLY Glute Bridges? HELL YES. We isolate the butt muscles & train them without using a lot of thigh strength. This way we can grow our booty, not the legs :) You will like this workout, if you... - like glute bridges :D we do them in ALL kinds of variations today! - want to grow your bubble butt - need a routine to ACTIVATE your glutes in the beginning of your leg day. This makes sure you use them properly during all the exercises following afterwards (squats, ..) - want to END your leg day with a BANG and totally kill your booty :D - have bad joints or knee pain - don t feel like jumping or sweating. Everything is down on the floor :) __ Equipment: ▸ I am using a 10kg / 22 lbs dumbbell. Please choose a weight that feels good for you. Weights help us to increase the intensity of a workout, build rounder muscles (booty alarm) and make us stronger! Your home-made weight: 1. Take a bag 2. Search for dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc. 3. You can easily put 6 to 10 packs into one bag. That makes 6 to 10 kg :) ▸ I also added a resistance band. This is definitely helpful to put more focus on the booty. I can especially recommend it, if you want to target the sides of your butt. In case you don t have a booty band yet - don t worry! You can still do this workout :) __ ▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that. ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ ▸ my Pam App ♥︎ Free workout plans, tips & recipes: http://onelink.to/wrtgdd __ Business Contact: pamela_reif@icloud.com __ Music by Epidemicsounds.com 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.

this video is perfect as a cool down after your workout ♥︎ my main use: sore & tight muscles from working out haha / Werbung We stretch our entire body! - legs: quads, hamstrings, calves & butt - hips - tummy - back & chest - spine Since I stretch so much in the meantime, I gotta keep uploading new videos :D otherwise I would get bored by doing my same ones over & over again. PS: I hope you like the music and scenery here :) I am on a photo production right now for one of my new fashion collections & my next cookbook. But Dennis and me are also squeezing in some YouTube videos whenever we can! You can see everything on my Insta Story xxx __ ▸ you can find FREE WORKOUT PLANS on my Instagram Channel & in my Pam App. 30min, 45min, Beginner Friendly, 60min, 45min weights & a dance plan. Updated every Sunday. ➞ Instagram http://www.instagram.com/pamela_rf/ use #PamelaReif if you want me to see your workout pics and videos! ➞ my Pam App ♥︎ Free workout plans, recipes & tips: Apple: https://apps.apple.com/app/pam/id1540604002 Android: https://play.google.com/store/apps/details?id=com.openreply.pam __ ▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it s available on Spotify, Apple Music, etc. ♥︎ http://wmg.click/GetActive 1. Maisie Peters - John Hughes Movie 0:00 - 3:32 2. Charlotte Cardin - Meaningless 3:33 - 07:09 3. Griff - Black Hole, Acoustic Version 07:10 - 09:04 4. CHIKA - CINDERELLA, Pt. 2 09:05 - 10:35 __ in Unterstützung mit Warner Music Germany Business Contact: pamela_reif@icloud.com 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.

This mid intensity routine will (kind of) make you feel like visiting a Festival or Dance Party ♥︎ Not as „embarrassing“ as my other dance workouts - I promise! / Werbung High potential to become one of my new favorite forms of Cardio. It’s a mix out of classic Aerobic Steps & lots of Boxing Movements. Not sure if those 2 topics are MEANT to go together - but I think it fits amazingly! I had to test the routine so many times but I am reallyyyyy happy about the result :) hope you like it as well! ▸ Mid Intensity ▸ no burpees, no jumps ▸ no noise, no upset neighbors ▸ no up & down … Just stepping our feet for 15min straight & I’m sure you will end up sweating. __ Apart form the good mood & I can also guarantee a serious number of burned calories here. ▸ I burned 80kcal in those 15min. Depending on your height, weight and fitness level this might vary between 80-170kcal. __ ▸ I offer FREE WORKOUT PLANS on my Instagram Channel & in my Pam App. 30min, 45min Weights / Sweaty / Slow, Beginner Friendly, 60min Hardcore & a Dance Plan. Updated every Sunday. ➞ my Pam App ♥︎ Free workout plans, recipes & tips: Apple: https://apps.apple.com/app/pam/id1540604002 Android: https://play.google.com/store/apps/details?id=com.openreply.pam ➞ Instagram http://www.instagram.com/pamela_rf/ use #PamelaReif if you want me to see your workout pics and videos! __ Business Contact: pamela_reif@icloud.com __ Music by Epidemicsounds.com 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.

Something different ♥︎ Live Saxophone & Piano Music to switch things up. Thanks Stefano for coming from Italy for this video! / Werbung You can use this video as a Warm Up or Cool Down. It’s short & sweet, loosens up the body & covers lots of movements from head to toe. This video is the last one of my Slow Down format with Live musicians for now. Let’s see if I can find more wonderful classical artists in the future… :) __ ▸ You can find all songs in my Relaxing Playlist. I will update it regularly & it s available on Spotify, Apple Music, etc. ♥︎ https://wmg.click/PamelaRelaxing 1. Stefano Di Battista - Deborah’s Theme 2. Stefano Di Battista - Gabriel’s Oboe __ ➞ my Pam App ♥︎ Free workout & meal plans, lot of recipes & tips: https://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 http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ ▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts! __ 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.

A quick & intense workout to target your butt. You don t need any equipment or weights!! // Werbung I usually train my legs in the gym but I love to do this whenever I m traveling or don t have time to do a full leg day with weights ♥︎ The video is in full length which means you can just follow whatever I’m doing! 30s for each exercise. __ ▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that. ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ __ Email: pamela_reif@icloud.com __ MUSIC: 0:00 - 2:22 // R3HAB - You Could Be 2:23 - 4:56 // R3HAB - Ain t That Why 4:57 - 6:27 // R3HAB - Trouble (It s Different Remix) 6:28 - 8:33 // R3HAB - Talking To You 8:34 - 11:08 // R3HAB - Icarus (Ghost Loft Remix) Listen R3HAB on Spotify: http://spoti.fi/2DZqE85 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.

HOW LONG CAN YOU KEEP UP? :D // Werbung we all love (or hate) planks and here you have a quick & intense challenge for your core! 7 minutes sound longer than they actually feel. The variations make it easier to stick to the whole routine :) You can do this whenever you have 7 minutes. In the morning, before going to bed or in the end of your gym workout. Doesn t really matter! But core muscles are one of my favorite things to train so have fuuuun ♥︎ You don t need any equipment or weights!! The video is also in full length which means you can just follow whatever I’m doing 30s for each exercise – NO REST IN BETWEEN. ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food account http://www.instagram.com/pamgoesnuts/ ➞ Blog: http:/www.aboutpam.com VIDEO, CUT & EDIT: Emrah Bayka https://www.instagram.com/emrahbayka/ emrahbayka@gmail.com MUSIC by Epidemic Sound http://www.epidemicsound.com CONTACT ME (business inquires): pamela_reif@icloud.com 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.

Struggling with the SIDES of your stomach? // Werbung I m talking about that tiny bit of wobble that creates a fat roll if you put on a pair of skinny jeans. This workout trains your entire abs - but with focus on OBLIQUES! If you want to make this part stronger - take 10 minutes and give this workout a GO! ♥︎ no talking, just TRAIN :) No Equipment or weights needed! The video is in full length which means you can just follow whatever I’m doing 30s for each exercise – NO REST IN BETWEEN. I recommend switching up your workouts to give your muscles enough time to recover. You can do this workout 2-3x a week and if you want to do be active on the other days: check out my Calorie Burn, Whole Body, 2in1, Arm or Booty Workout ♥︎ ➞ Instagram http://www.instagram.com/pamela_rf/ ➞ Food Account http://www.instagram.com/pamgoesnuts/ VIDEO, CUT & EDIT: Emrah Bayka https://www.instagram.com/emrahbayka/ emrahbayka@gmail.com MUSIC by Epidemic Sound http://www.epidemicsound.com CONTACT ME (business inquires): pamela_reif@icloud.com 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.