10 MIN R&B DANCE WORKOUT - a little sexy, a little gangster & for sure SWEATY! / Pamela Reif

  zhlédnutí 3,052,298

Pamela Reif

Před 2 měsíci

the COOLEST Dance Workout so far ♥︎ with a really sweaty, high energy end! / Werbung
a new DANCE WORKOUT to R&B music! I know I say this every time, but I think this might be the most fun out of all my dance workouts :D
I can even imagine doing this after any kind of workout session, just to have a sweaty end!
▸ a mix between sexy & cool
(Barbie meets Gangster haha)
▸ dance moves are a bit more advanced
▸ you gotta learn the choreography for "Low" (3rd Song). I did an Instagram voting and 85% said they can nail this, if they watch it a couple of times haha!! I believe in you guys.
▸ the end is sooooooo sweaty. Might be my favorite part! Similar to "Hey Mama" of our Happy Dance Workout :)
▸ ... get ready to shake those hiiiiips ♥︎
▸ Ciara, Flo Rida and some beautiful Oldies.. they really brighten up my mood!

Don't worry if you can't follow everything perfectly in the beginning. You'll get the hang out of it after doing it once or twice - I'm sure!! :)
PS: we had to film this 4 times until I finally nailed it haha. Dennis was ... not amused.
▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min, Beginner Friendly combinations & a DANCE plan. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram pamela_rf
▸ use #PamelaReif if you want me to see your workout pics and videos!

▸ I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. Faith Evans - Love Like This 0:00 - 3:34
2. Lil' Kim - Lighters Up 3:35 - 6:09
3. Flo Rida feat. T-Pain - Low 6:10 - 7:54
4. Ciara - Level Up 7:55 - 10:59
Business Contact:
unterstützt durch Warner Music Germany
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.

Celina C
Celina C Před 20 hodinami
I love you , Pamela💕 And I absolutely love this dance workout bc it doesn't feel like you're working out it feels like a lot of fun
Universe The
Universe The Před 23 hodinami
Need much more dance workout !!!!
Dayani Nawarathna
Dayani Nawarathna Před dnem
I love this
sweeetnesss27 Před dnem
I loved this workout!!!!
luna mic
luna mic Před dnem
andrea andrade
andrea andrade Před 2 dny
Uffff! So great !!
Veronica♥ Před 2 dny
ich vergesse immer wieder aufs neue, dass hier kein pieper ist hahah
nebudusem dávatjméno
nebudusem dávatjméno Před 2 dny
today i tried to workout on the two last songs without watching pamela ( i danced just by the song) AND I DID IT!!! thanks pam for making my mood better sooo many times
Tzur Mirkin
Tzur Mirkin Před 2 dny
DasMimo Před 3 dny
7:53 I thought its over
Sherly Van
Sherly Van Před 4 dny
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Grace Olson
Grace Olson Před 4 dny
Ah to be a person without any rhythm and no booty
FreeHugAttack Před 4 dny
You know you're crazy when u put a resistance band to your dance cardio :D
Lucy Morrow
Lucy Morrow Před 5 dny
Anyone know how many caps burned don’t have a watch to monitor xx
aashna aashna
aashna aashna Před 5 dny
Day=1 done
MaryChristine Před 6 dny
Intensität auf einer Skala von 1 bis 10 mal wieder bei 2 oder höchstens 3... die Dance Workouts haben doch zu 90% alle nichts mit einem „Workout“ gemeinsam. Wünsche mir viel mehr Intensität und mehr Power.
Melia Blanch
Melia Blanch Před 6 dny
That was so much fun!!! Definitely sweaty though😅
Laura N.
Laura N. Před 6 dny
Nach 6min schon fertig 😰
Sogol Eider
Sogol Eider Před 7 dny
its awesomeeeeeeeeeee
floriecyn may dulalia
floriecyn may dulalia Před 7 dny
the best workout for me 😘💓 new subscriber 🥰
Violeta Gómez
Violeta Gómez Před 7 dny
level up ending is such a great mood boost! :D
aashna aashna
aashna aashna Před 8 dny
I'm getting sweat for sure
Sea Forest
Sea Forest Před 8 dny
“Level up, level up, level up, level up” 🎶
Kateřina Krejčí
Kateřina Krejčí Před 8 dny
Eva Dobnik
Eva Dobnik Před 8 dny
I would really like if you do a cardio or dance workout with music from early 2010. I love your workouts. xx
Romy & Elena dual
Romy & Elena dual Před 8 dny
Super Video haben ich und meine Freundin uns an mein Geburtstag kaputt gelacht 😂😂😂😂😂😂😂😂👍🥰🥰
TheFdizz Před 8 dny
Working out with my kids in the background and had to pause bc of the fact that you did use a clean version of the Lil Kim song (which is hip hop not R&B). I don’t get how you can be out here dancing and working out to a song that continuously drops the n word as a white woman. How is this monetized on CSposts?
aashna aashna
aashna aashna Před 9 dny
My level is up now Pamela
Elien Strickaert
Elien Strickaert Před 9 dny
Still my favourite
Anika H.
Anika H. Před 9 dny
I love the part of LEVEL UP so much 😍💯 I can't stop 💃
Fabienne V.
Fabienne V. Před 9 dny
Please do more dance workout
Julie Lukášková
Julie Lukášková Před 9 dny
This is my favorite workout! It’s super fun and I’m always so hyped up! Love you Pam❤️
Daniela Charme
Daniela Charme Před 9 dny
When “Level up” started I really knew that I was going to die
M G Před 9 dny
aashna aashna
aashna aashna Před 10 dny
Day=3 done
Rita Neves
Rita Neves Před 10 dny
please do an early 2000s one and a taylor swift one (classic songs like mean,better than revenge, shake it off,paper rings so many to choose...) !!!!! Love you
The pause at 8.00 is lethal
roma sucks
roma sucks Před 10 dny
man after low i was like "I got this" Then level up came HAHAH
Avery Skipper
Avery Skipper Před 10 dny
I am sorry down stairs neighbors for the level up workout
Julia Pinkosz
Julia Pinkosz Před 10 dny
I'd love to see part two of this! Gives me a lot of energy and positive vibes
Barbara Łagos
Barbara Łagos Před 10 dny
Level up kill me
Mary Jo
Mary Jo Před 10 dny
This is absolutely my favorite one. Great job as always!
ปฐวี งามประกอบ
ปฐวี งามประกอบ Před 11 dny
I like this video so much
Lilli :-D
Lilli :-D Před 11 dny
"We in the club like" me in the club: doing gangster squats😅
amanda yyy
amanda yyy Před 11 dny
miniurl.es/quickdates4bighot99 I LOVE YOU..! BRAZZERSS Из-за отсутствия лучшего слова, захватывает дух. Наборы яркие. Их богатый цвет и подвижный статус притягивают наблюдателя к действию. Костюмы являются декоративными, красивыми и работоспособными одновременно. Макияж выделяет костюмы, и никто никогда не замечает тот факт, что это люди, разыгрывающие части животных. Вы настолько увлечены образами всего этогоbw 69gg
Sara Vazquez Workouts
Sara Vazquez Workouts Před 12 dny
andrea andrade
andrea andrade Před 12 dny
Love it!
Dipshikha Kaphle
Dipshikha Kaphle Před 12 dny
I’m gonna be a dancer also 😂😂 Never had more fun while exercising 🥰
Russell Harris
Russell Harris Před 12 dny
Does she have a grade A green screen or is that her house?
Sophie Před 12 dny
i stg pamela makes everything fun
latrache serine
latrache serine Před 12 dny
IS Dennis showing you exercices behind the caméra ???😂😂😅
Julia Serg
Julia Serg Před 13 dny
Sofi Flowers
Sofi Flowers Před 13 dny
i love this
Sara Khaled
Sara Khaled Před 13 dny
Jenny Lu
Jenny Lu Před 14 dny
Love this Pam! lots of love, Jenny
hi bye
hi bye Před 14 dny
This was sooo fun! Thank you Pamela for making our day with these dance exercises!
Dilara İnce
Dilara İnce Před 14 dny
Soo good. Where is the part 2 ? ❤️❤️❤️❤️
HaleySpicer1718 Před 14 dny
Omg this was fun!! My thighs might be burning but I can’t wait to do this one again 😄
WANG JULIA Před 14 dny
I especially want to buy this kind of shoes.
Anique Rehal
Anique Rehal Před 14 dny
there's me thinking okay this is good, I'm doing well, I've got it under control and then level up starts... I'm so out of breath that I can barely type this lol
at 8.00 when the music stops and no text pops up I always think the video is done and I get so proud then the music starts again PLUS high knees! like NOOOOOO. but still, gotta get it done
Adela Kalmanová
Adela Kalmanová Před 15 dny
Hello year 2021
Purvika G
Purvika G Před 15 dny
When this dance feels a bit like heaven after performing high intense workouts....😗😗 And...the last series with the titles referring to step-wise movement of food near me made me dance very heavily ( but later came to know I had no food in reality near me😭😭😭😭🤣🤣🤣🤣)
Frau B. aus H.
Frau B. aus H. Před 15 dny
Dance Workout für mich??? Hat aber total Spaß gemacht !!!
Andrea Mendoza
Andrea Mendoza Před 15 dny
Me with every exercise: Nope, I don't get it.
natalia Před 15 dny
she makes me so happy to workout
Shireen Riazi Kermani
Shireen Riazi Kermani Před 16 dny
So fun!
Justine K.
Justine K. Před 16 dny
This is my favorite from all of the dance workout videos - because Level Up in the end gives the best feeling ever! I love jumping to this song!
Xenia-Lea Berger
Xenia-Lea Berger Před 16 dny
Von wo sind die Schuhe?😍
Rijula Batabyal
Rijula Batabyal Před 16 dny
Ahh loved it ❤️
Nikola B.
Nikola B. Před 16 dny
Naza Aliy
Naza Aliy Před 16 dny
Oh I love it so much! Thank you Pam for these workouts. They are the best! You are the best ❤️❤️❤️
Laura Mtnez
Laura Mtnez Před 16 dny
I LOVE 😍😍😍😍
aashna aashna
aashna aashna Před 17 dny
Pamela Reif
Pamela Reif Před 17 dny
I wish i can workout from the morning until middle of the night but at 20:00 i already have to sleep
Akanne135 Před 17 dny
This is for all of the men, women, girls, and boys who are out there eating under their recommended caloric intake! Coming from someone who has done this themself, I would like to say that eating too little can trigger your bodies “survival mode”. When “survival mode” is triggered, your body will slow down it’s metabolism and store fat cells in an attempt to preserve energy to prepare for a long period of time without food. Think of it like when a bear goes into hibernation and needs to live off of the food it stored before going to sleep. The bear’s body will naturally preserve the food (fat cells) so that the bear can survive while it is still asleep and can not eat. Instead of eating dangerously a low amount of calories, you should little by little lower your caloric intake until you are in a 500 calorie deficit (if my body needs 2,300 to maintain weight a 500 calorie deficit is 1,800 calories) AT MOST. Lowering your calories little by little can create a less shock for your body! And one more thing! No matter how small you are, NEVER eat below 1,200 calories either! Everybody needs at least 1,200 calories to function. I hope this helps! - Written by someone who did this to themself 🙂
Kyrie O'Shea
Kyrie O'Shea Před 17 dny
just did two of the videos... sitting here vibing like.. should I do one more?
Federica Del Greco
Federica Del Greco Před 17 dny
It's the first time ever I've enjoyed high knees this much
lianeroya Před 18 dny
My absolute favorite dance workout! :)
Anna Rml
Anna Rml Před 18 dny
Dieses workout hat mich grade so gekillt haha
Mam Zawał
Mam Zawał Před 18 dny
love this one
可可 Před 18 dny
It is so good I like this I am happy
fabio sorrentino
fabio sorrentino Před 18 dny
This is my favorite Pamela's dance workout by far!!!
Anet Před 18 dny
I love this so mutch 🥰
Ariadna Před 18 dny
I love the form she combined her clock color with outfit😭
Teresa O'Malley
Teresa O'Malley Před 19 dny
I had no energy to workout today but after this 10-minute-dance I feel renewed energies. Thank you Pam you are very good at what you do. 🙌
sol lp
sol lp Před 20 dny
Pammmm, could you please make a "Latin Dance Workout"? I'm from Argentina and I would REALLY LOVE IT. All your latin fans are waiting for it 😍
Lauren Bosch
Lauren Bosch Před 4 dny
Omg yessss
Melani Virág
Melani Virág Před 21 dnem
Can anybody tell me what’s the name of the shoes she wears in this video?😻😻🥺
leonie purgar
leonie purgar Před 23 dny
OMG that was so fun!!!
AndreiaCosta Dance
AndreiaCosta Dance Před 23 dny
Feel so good this dance workout!! thank pamela!
TVtrio101 Před 24 dny
I usually hate high knees but to the beat of level up they are like the most fun thing ever 😂
Jessica Purvis
Jessica Purvis Před 24 dny
oh nawl lmfaoooo
parisa pak
parisa pak Před 25 dny
the level up part was the most fun but excruciating part i looove it
dokonalý člověk
dokonalý člověk Před 25 dny
Milly Torres Martinez
Milly Torres Martinez Před 26 dny
that was fun !!! love your videos
آسيا خياط
آسيا خياط Před 27 dny
this workout made me exited for the next day to do it :)
Sieh ́s Lotta!
Sieh ́s Lotta! Před 27 dny
Wenn ihr sehen wollt, wie es aussieht, wenn ein blutiger Anfänger sich durchquält, dann schaut doch gerne mal rein ;) csposts.info/cd/video/rdSJyKp0sn6rssk
vyvienn Před 28 dny
I really have to leave a big, fat THANK YOU here - unlike people who totally got INTO fitness during lockdown, I lost all motivation. It took a lot of effort just to continue practicing yoga to avoid turning into a total slug! Two weeks ago, two of my students gave a mini presentation in class, and they both mentioned you, so I had to check things out (of course). What can I say? I've been loving your dance workouts (even though I'm really a klutz with two left feet), and I've been looking forward to getting to the mat every day! In other words: you've helped me get my mojo back. I know 2021 will be a fitter, better year. Thanks, Pamela!
キモラ Před 24 dny
Hadas Italki
Hadas Italki Před 29 dny
awesome that was fun 💕💕💕
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