Pamela Reif Workout Routine

Pamela Reif is a popular German model, social media influencer, and avid fitness freak. Her beautiful physique has inspired numerous of her fans to kickstart their respective fitness journeys right away. By looking at her physique, anyone can get an idea about the consistency with which Pamela follows her workout routine. Spotting her out of shape is not possible at all.

In this post, we will be throwing light on Pamela Reif’s workout routine that she religiously follows to build and maintain her toned physique. So without further ado, let’s get started.

Pamela Reif’s Workout Principles

Pamela Reif workout
Pamela Reif in an Instagram photo (Pamela Reif/Instagram)
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Pamela Reif‘s workout program primarily revolves around exercises that do not require any exercise equipment. The best part about following such a kind of training program is that you can get your exercises done almost anywhere. So even when she is holidaying, she takes out time for her workouts that doesn’t necessarily require one to hit the gym. And that’s how Pamela Reif keeps her physique in tip-top condition all the time.

In order to get the most out of her workout plan, Pamela ensures to keep the intensity of her training sessions high. It allows her to burn a greater amount of calories in a relatively shorter amount of time. This approach keeps her training duration short but extremely intense.

Pamela Reif’s Workout Routine

Pamela Reif workout routine
Pamela Reif in an Instagram photo (Pamela Reif/Instagram)

Pamela Reif’s workout routine is simple but it’s definitely not easy. If you are just starting with your fitness journey, it can wear you out in no time. Now, let’s discuss in detail Pamela Reif’s workout routine:-

10 Min Good Morning Workout

This workout plan is structured to target your lower body muscles (including your quads, hams, and calves). It provides them with adequate stress that facilitates greater stimulation. Let’s have a look at the exercises that are performed under this bodyweight workout:-

Pamela Reif Morning Workout

 

Exercises

Duration

Deep Squat with Arm Reach (each side)

30 seconds

Wide Squat (left/right)

30 seconds

Jump Squats

30 seconds

Walk Down to Plank

30 seconds

Plank with Rotation

30 seconds

Kickback with arm tuck (right)

30 seconds

Booty Half-moons (right)

30 seconds

Kickback with arm tuck (left)

30 seconds

Booty Half-moons (left)

30 seconds

Push-ups with back stretch

30 seconds

Push-ups with child pose

30 seconds

Plank kickback (right)

30 seconds

Plank kickback (left)

30 seconds

Plank with rotation

30 seconds

Superman

30 seconds

Windshield wiper

30 seconds

Jackknife

30 seconds

Sit up with a forward bend

30 seconds

Reverse plank (up and down)

30 seconds

Reverse plank

30 seconds

While performing this exercise routine, make sure to perform each movement under it with a full range of motion.

10 Min Six-Pack Workout

If you are willing to sport your six-packs, the following exercise routine is going to serve you pretty well. It will train your entire abdominal area and will even work on your core strength to some extent.

Pamela Reif Six-Pack Workout

 

Exercises

Duration

Leg lift circles

30 seconds

Reverse crunch variation

30 seconds

Leg lift with criss-cross

30 seconds

Cross crunch with leg lift

30 seconds

Russian twist

30 seconds

Leg lift

30 seconds

Flutter kicks

30 seconds

Toe taps

30 seconds

Reverse crunch variation

30 seconds

Roll ins

30 seconds

Bicycle crunch

30 seconds

Side plank pull left

30 seconds

Side plank reach through left

30 seconds

Side plank left

30 seconds

Side plank pull-right

30 seconds

Side plank reach through right

30 seconds

Side plank right

30 seconds

Plank

30 seconds

Plank back and forth

30 seconds

Cross spider plank

30 seconds

Sporting a six-pack would also require you to drop your overall body fat percentage. However, the above-mentioned exercise routine is going to help you a lot in sculpting your midsection.

20 Min Legs + Booty Workout

Pamela Reif’s legs and booty muscles add an aesthetic appeal to her well-developed physique. If you also want to take your leg and booty development to the next level, the below-mentioned workout is going to serve you pretty well.

Pamela Reif Legs + Booty Workout

 

Exercises

Duration

Slow squats

30 seconds

Squat hold abductor

30 seconds

Squat with abductor

30 seconds

Low side squats

30 seconds

Squat hold abductor

30 seconds

Slow squats

30 seconds

Low side squats

30 seconds

Jump squats

30 seconds

Slow squat pulses

30 seconds

Fire hydrant left

30 seconds

Fire hydrant pulses

30 seconds

Fire hydrant right

30 seconds

Fire hydrant pulses

30 seconds

Leg abductor + hold

30 seconds

Booty lifts

30 seconds

Booty leg abductor

30 seconds

Booty hold

30 seconds

Booty flutter kicks

30 seconds

Booty leg abductor

30 seconds

Booty hold

30 seconds

Sumo squat with calf raise

30 seconds

Hold with calf raise

30 seconds

Pulse lunges left

30 seconds

Pulse lunges right

30 seconds

Jump in-out

30 seconds

Squat holds

30 seconds

Outer thigh lift- left

30 seconds

Outer thigh lift- right

30 seconds

Wide squat right

30 seconds

Wide squat left

30 seconds

Jump in-out

30 seconds

Squat pulses

30 seconds

Sumo squat with calf raises

30 seconds

Hold with calf raises

30 seconds

Side plank leg lift (right)

30 seconds

Side plank leg lift (left)

30 seconds

Leg glute bridges (right)

30 seconds

Leg hold (right)

30 seconds

Leg glute bridges (left)

30 seconds

Leg hold (left)

30 seconds

Glute bridge hold

30 seconds

Booty lifts

30 seconds

Booty toe taps

30 seconds

Booty single leg lifts

30 seconds

Booty hold

30 seconds

15 Min Booty Workout (Low Impact)

If you intend to target your glutes effectively but don’t want to stress out your knees, you can rely on the following booty workout plan.

Pamela Reif Booty Workout (Low Impact)

Exercises

Duration

Kickback right

30 seconds

Straight side lift (right)

30 seconds

Side lift pulses (right)

30 seconds

Kickback

30 seconds

Straight side lift (left)

30 seconds

Side lift pulses (left)

30 seconds

Donkey kicks (right)

30 seconds

Straight leg pulses (right)

30 seconds

Straight leg hold (right)

30 seconds

Hamstring curl (right)

30 seconds

Donkey kick spider crunch (right)

30 seconds

Outer thigh lift (right)

30 seconds

Outer thigh circles (right)

30 seconds

Outer thigh pulses (right)

30 seconds

Outer thigh hold (left)

30 seconds

Donkey kicks (left)

30 seconds

Straight leg pulses (left)

30 seconds

Straight leg hold (left)

30 seconds

Hamstring curl (left)

30 seconds

Donkey kick spider crunch (left)

30 seconds

Outer thigh lift (left)

30 seconds

Outer thigh circles (left)

30 seconds

Outer thigh pulses (left)

30 seconds

Outer thigh hold (left)

30 seconds

One leg glute bridge (right)

30 seconds

One leg hold (right)

30 seconds

One leg glute bridge (left)

30 seconds

One leg hold (left)

30 seconds

High glute bridge

30 seconds

High bridge pulses

30 seconds

High bridge hold

30 seconds

While hitting your glute muscles you must ensure to squeeze them completely while performing each of the exercises. This will allow you to gain the maximum out of your booty workouts.

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10 Min Ab Workout

The appearance of an aesthetic physique can never be complete without ripped and defined abdominals. Well-developed abdominals are also an indicator of your physique’s overall conditioning. To target your abdominals well, you can rely on the following exercises:-

Pamela Reif Ab Workout

 

Exercises

Duration

Crunch

30 seconds

Crunch with knee lift

30 seconds

Bicycle crunch

30 seconds

Toe reach crunch

30 seconds

Crunch with leg lift

30 seconds

Reach out – tuck in

30 seconds

Roll in

30 seconds

Bicycle crunch

30 seconds

Oblique crunch right

30 seconds

Oblique crunch left

30 seconds

Sitting crunch

30 seconds

Oblique crunch right

30 seconds

Oblique crunch left

30 seconds

Jackknife

30 seconds

Starfish crunch

30 seconds

Reach out – tuck in

30 seconds

Starfish to jackknife

30 seconds

Roll-in

30 seconds

Hold

30 seconds

Plank

30 seconds

Side shuffle

30 seconds

High knees

30 seconds

Jackknife

30 seconds

One side jackknife

30 seconds

One side jackknife

30 seconds

Ab hold

30 seconds

Scissor kicks

30 seconds

Burpees

30 seconds

High knees

30 seconds

Plank with reach out

30 seconds

Twisting mountain climber

30 seconds

Elbow plank

30 seconds

Half burpees

30 seconds

High knees

30 seconds

Jackknife

30 seconds

Flutter kicks

30 seconds

Ab hold

30 seconds

While training your abdominals, you must ensure to isometrically contract your abdominals for a moment in each rep. You must also keep your core tight while performing the above-mentioned exercise routine.

10 Min Upper Body Workout

If you also want to target your upper body muscles well, give the following workout a shot:-

Pamela Reif Upper Body Workout

 

Exercises

Duration

Lay down push-ups

30 seconds

Shoulder push-ups

30 seconds

Shoulder circles (backward)

30 seconds

Shoulder circles (forward)

30 seconds

Flappy Bird

30 seconds

Push-ups on knees

30 seconds

Superman

30 seconds

Superman reach out

30 seconds

Superman rotation

30 seconds

Dolphin hold

30 seconds

Back squeezes

30 seconds

Triceps push backs

30 seconds

Triceps push together

30 seconds

Side Push-ups (right)

30 seconds

Side Push-ups (left)

30 seconds

Push-ups on knees

30 seconds

Plank arm rotation (right)

30 seconds

Plank arm rotation (left)

30 seconds

Plank with arm reach out

30 seconds

Dolphin holds

30 seconds

Crunch with knee lift

30 seconds

Hold with arm pulses

30 seconds

Russian twist

30 seconds

Russian twist with knee lift

30 seconds

Standing bicycle crunch

30 seconds

Knee kick left

30 seconds

Knee kick right

30 seconds

Slow bicycle crunch

30 seconds

Scissor kicks

30 seconds

Roll ins

30 seconds

Ab hold

30 seconds

Hold with arm pulses

30 seconds

Mountain climbers slow

30 seconds

Spider plank slow

30 seconds

High plank

30 seconds

Standing bicycle crunch

30 seconds

Knee kick left

30 seconds

Knee kick right

30 seconds

Russian twist

30 seconds

Russian twist with knee lift

30 seconds

Roll ins

30 seconds

Ab hold

30 seconds

Mountain climber slow

30 seconds

High plank

30 seconds

The above-mentioned exercises target both your upper body muscles (including your delts, triceps, back, biceps, and chest) and your abdominals well. They also work on strengthening your core.

10 Min Booty Burn Workout

If you want to shape up your glutes, then Pamela Reif’s 10 min booty burn workout will be serving you in your best interests. After performing the following workout, you will be feeling a booty burn like never before.

Pamela Reif Booty Burn Workout

 

Exercises

Duration

Pulse lunge (left)

30 seconds

Pulse lunge (right)

30 seconds

Lunge with leg raise (left)

30 seconds

Lunge with leg raise (right)

30 seconds

Jump squats

30 seconds

Side squat steps

30 seconds

Sumo squats

30 seconds

Abductor squats

30 seconds

Donkey kicks right

30 seconds

Donkey kicks left

30 seconds

Fire hydrants-straight kickback right

30 seconds

Fire hydrants-straight kickback left

30 seconds

Frog kicks alternating

30 seconds

Frog kicks

30 seconds

Glute bridge

30 seconds

Glute bridge on the left leg

30 seconds

Glute bridge on the right leg

30 seconds

Glute bridge narrow stance

30 seconds

Glute bridge alternating leg raise

30 seconds

Glute bridge hold

30 seconds

The above-mentioned exercise routine comprises exercises that train your glutes from different angles. This allows you to provide great stimulation to your glutes which contributes significantly to their development.

Here are some other important details of Pamela Reid’s training routine that makes it both challenging as well as exciting:-

Pamela Reif workout plan
Pamela Reif in an Instagram photo (Pamela Reif/Instagram)

Intensity is the key

Even though Pamela Reif is a hardcore fitness freak, that doesn’t mean she spends countless hours training. Each of her training sessions extends for only 30-45 minutes. But she ensures that her training sessions are as intense as possible. The secret of her toned body lies in her high-intensity workouts.

Dance Love

Apart from following a high-intensity exercise routine, Pamela also loves to dance her heart out on certain days. If you have been following her, you would have surely seen her 15 minutes sexy dance workout video.

Dancing provides her body with benefits like improved agility, flexibility, muscle tone, endurance, etc.

It also elevates her mood which contributes a lot to her mental well-being.

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Final Words

The best thing about Pamela Reif’s workout routine is that it doesn’t require you to necessarily get a gym membership. To follow her workout routine, you just need some space and a mat.

The slim and toned body of Pamela Reif is living proof that elite levels of fitness can be acquired just by sticking to the basic exercises and staying consistent with that approach.

We expect this post would have motivated you enough to start transforming your physique.