10 MIN BACK ATTACK, Back-Only Workout – 100% strength, 0% cardio I Equipment: weights + towel

Are you sitting a lot? Not standing straight? Suffering from back pain? Can’t keep your lower back on the floor when training abs? Even if you can’t see it yourself in the mirror… having a strong back is not only eye-catching, but also very healthy! ♥︎ Some people say „reach the age of 30… you will feel why“ 😀 / Werbung

In this video, I’ve combined all kinds of rowing moves: 1-arm, 2-arm, from above, from below, wide, narrow, with dumbbells, and… a towel! These little “breaks” give you a rest from the weights, but burn soooo weeeell. I’m excited to hear how you like the new “soft” equipment ♥︎

Why do we have issues? We are…
▸ sitting at our desks / office for countless hours
▸ looking down on a phone
▸ lifting heavy things the wrong way
▸ mainly training abs + booty. But where is the balance?
▸ ageing doesn’t help with staying straight either… grannies often have a very very crooked back

♥︎ But beautiful back muscles are important!
– they can reduce back pain
– help you to stand straight & fix a “desk posture”
– fix a humpback (grandma’s usually have this but I also see a lot of younger people developing the same)
– it’s the main support structure for your body! It will stabilise your spine, which is amazing to prevent injuries
– everything in our body should be balanced! I recommend at least 1 upper body day per week. I have never in my life only trained abs, only legs etc. I always trained my upper body as well!

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▸ I used 8kg, which felt easy/fine for most exercises. I could have went for 10kg as well!
▸ Homemade weight: grab a bag, fill it up with heavy stuff (rice, milk, books, etc.) .. we CAN make it work!
▸ I burned 70kcal. Depending on your height, weight & fitness level – you will burn between 60-120kcal. It’s a strength focused workout & muscles will burn more calories on the long run as well. I would not recommend only doing HIIT sessions!

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You will like this workout, if you like my:
15min Sexy Back Workout
10min Only Back
10min Upper Body Workout + Loop Band
15min Complete Upper Body
10min Bye Bye Round Back
15min Upper Body with weights

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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), 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!
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▸ 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. Teddy Swims – Bad Dreams
2. Ofenbach, Joeboy – 1:1
3. Ava Max – Spot a Fake
4. Alex Warren – Burning Down
5. CYRIL, Dean Lewis – Fall At Your Feet (with Dead Lewis)
6. Ed Sheeran – Shape of You

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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.