10 MIN UPPER BODY + WEIGHTS – Alternative: Big Bottles / for back, chest, arms & shoulders

10 MIN UPPER BODY + WEIGHTS – Alternative: Big Bottles / for back, chest, arms & shoulders

March 16, 2022 0 By FitnessTips

Grab some weights, grab your male partner & let’s build this sexy upper body! Don’t worry if you don’t have weights, alternative listed below ♥︎ / Werbung

I used 2x 3.5kg / 7.7 lbs dumbbells.
Those are rather light weights. The workout only gets heavy because we train for 10min = 600 seconds non stop :)))

Your home-made weight:
1. Take a empty, big bottles
2. Search for dense + heavy food in your kitchen. For example rice.
3. Fill up the bottles with rice & make sure close them (lol).

Weights help us to increase the intensity of a workout & build stronger muscles! This is super helpful in your daily life:
▸ strong back = bye bye back pain
▸ strong arms = carry your groceries or lift a heavy suitcase without any help
▸ strong chest = if life throws you to the ground… get up with a pretty push up haha


The video is in full length which means you can just follow whatever I’m doing.

Depending on your fitness level, height and weight you will burn between 60-110 kcal.

If you struggle or need a break: don’t worry about it. Take a small rest, get something to drink & continue once you’re ready 🙂 most important is that you don’t quit and push yourself.


➞ my Pam App ♥︎ Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips:

▸ 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!


I update my workout playlist weekly & it’s available on Spotify, Apple Music, etc. ♥︎

1. Diplo & Miguel – Don’t forget my Love
2. Megan Thee Stallion & Dua Lipa – Sweetest Pie
3. Sorana & David Guetta – redruM (Robin Schulz Remix)
4. Justin Bieber & Omah Lay – Attention


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.