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The Pamela Reif Arms And Abs Workout | The Ultimate Guide!

Pamela Reif Arms And Abs

Are you curious about the Pamela Reif arms and abs workout?

Do you wonder how Jen trains her biceps, triceps, and core to stay in perfect shape year-round?

Then you’ve come to the right place.

In this comprehensive guide, I will show you how to use the Jen Selter arms and abs workout to take your physique to the next level!

Introduction

  • Part 1: The Pamela Reif Arm|s And Abs Workout
  • Part 2: The Pamela Reif Diet Plan

Pamela Reif is one of Germany’s hottest fitness influencers.

She is famous for her helpful workout videos, where she shows women just like you how to get in great shape fast using simple and easy home workout programs.

Of course, many people know Pamela for her incredible physique! She has the toned hourglass figure that almost every girl dreams of having!

Pamela Reif Stats

  • Date Of Birth: July 9, 1966
  • Height: 5 Feet 5 Inches
  • Weight: 125 Pounds
  • Bust: 35 Inches
  • Waist: 24 Inches
  • Hips: 36 Inches

 

 
 
 
 
 
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A post shared by Pamela Reif (@pamela_rf)

The Pamela Reif Arms And Abs Workout

Pamela Reif has some amazing arms and abs. Her biceps and triceps are both lean and toned, and she has fully visible six-pack abs!

So what do her arms and abs workouts actually look like?

Pamela Reif likes to train her arms and abs at least 2 days per week using high-volume bodyweight workouts.

Unlike a lot of fitness influencers, Pamela says that going to a gym to work your arms and abs is a waste of time. Instead, she believes you can get a great workout right from the comfort of your own home!

Here is one of Pamela’s beginner-friendly arms and ab workout workout routines that you can try. Check it out:

Pamela Reif Beginner Arms And Abs Workout!

  • Exercise #1: Push ups, 1 set of 30 seconds
  • Exercise #2: Shoulder taps, 1 set of 30 seconds
  • Exercise #3: Side push up (left), 1 set of 30 seconds
  • Exercise #4: Side push up (right), 1 set of 30 seconds
  • Exercise #5: T rotating plank, 1 set of 30 seconds
  • Exercise #6: Up down plank, 1 set of 30 seconds
  • Exercise #7: Superman, 1 set of 30 seconds
  • Exercise #8: Superman with rotation, 1 set of 30 seconds
  • Exercise #9: Triceps dips, 1 set of 30 seconds
  • Exercise #10: Reverse plank, 1 set of 30 seconds
  • Exercise #11: Plank, 1 set of 30 seconds
  • Exercise #12: Plank back and forth, 1 set of 30 seconds
  • Exercise #13: Push ups, 1 set of 30 seconds
  • Exercise #14: Up and down plank, 1 set of 30 seconds
  • Exercise #15: Ab crunch – cross touch, 1 set of 30 seconds
  • Exercise #16: Triceps push ups on knees, 1 set of 30 seconds

Talk about an intense workout!

For this routine Pamela Reif performs a total of 16 different exercises for her arms and abs. Don’t worry – this workout is easier than it sounds!

For each exercise you are going to perform 1 set lasting 30 seconds.

You perform the first exercise for 30 seconds, then the second exercise for 30 seconds, and so on until you perform all 16 exercises.

If you use short rest periods (like Pamela recommends), then you should be able to perform the entire routine in 15-20 minutes!

Throughout this workout Pamela uses a variety of beginner-friendly exercises like push ups, shoulder taps, supermans, and tricep dips.

Of course, Pamela also likes to use more advanced workouts with her more experienced clients!

Here is one of Pamela Reif’s advanced arm and ab workouts that you can try. Check it out:

Pamela Reif’s Advanced Arms And Abs Workout!

  • Exercise #1: Shoulder taps + plank jacks, 1 set of 30 seconds
  • Exercise #2: Commando + cross elbow, 1 set of 30 seconds
  • Exercise #3: Push up + rotation, 1 set of 30 seconds
  • Exercise #4: Side push up left, 1 set of 30 seconds
  • Exercise #5: Side push up right, 1 set of 30 seconds
  • Exercise #6: Shoulder push up, 1 set of 30 seconds
  • Exercise #7: Dolphin hold, 1 set of 30 seconds
  • Exercise #8: Russian twist, 1 set of 30 seconds
  • Exercise #9: L-sit to high bridge, 1 set of 30 seconds
  • Exercise #10: Russian twist + 2x bicycle, 1 set of 30 seconds
  • Exercise #11: Commando + spider, 1 set of 30 seconds
  • Exercise #12: Triceps push up + rotation, 1 set of 30 seconds
  • Exercise #13: Bear hold + reach out, 1 set of 30 seconds
  • Exercise #14: Plank + knee touch, 1 set of 30 seconds
  • Exercise #15: Twisting mountain climber, 1 set of 30 seconds
  • Exercise #16: Plank jack, 1 set of 30 seconds
  • Exercise #17: Shoulder circles backwards, 1 set of 30 seconds
  • Exercise #18: Shoulder circles forwards, 1 set of 30 seconds
  • Exercise #19: Slow up + down, 1 set of 30 seconds
  • Exercise #20: Flappy bird, 1 set of 30 seconds

Talk about an intense workout!

For this routine Pamela uses a total of 20 different exercises to train her abs and arms. She starts the routine with a variety of arm and upper body exercises like push ups, shoulder taps, and push ups + rotation.

Later in the workout she switches to her advanced ab exercises like twisting mountain climbers, bear holds + reach outs, and many others.

This is a very smart strategy!

If you perform all of your ab exercises towards the start of the workout, then you will have a hard time finishing all of your arm exercises.

By performing the arm movements at the end of her workout, after her bicep and tricep movements, it becomes much easier to perform all 20 exercises in a row.

Here is another one of Pamela’s high-intensity bicep, tricep, and ab routines that you can try. Check it out:

Pamela Reif High-Intensity Arms And Abs Routine!

  • Exercise #1: Arm circles, 1 set of 30 seconds
  • Exercise #2: Step out + rotation, 1 set of 30 seconds
  • Exercise #3: Push up + shoulder press, 1 set of 30 seconds
  • Exercise #4: Bent over rows, 1 set of 30 seconds
  • Exercise #5: Arnold press, 1 set of 30 seconds
  • Exercise #6: Push up + shoulder press, 1 set of 30 seconds
  • Exercise #7: Bent over dumbbell row, 1 set of 30 seconds
  • Exercise #8: Arnold press, 1 set of 30 seconds
  • Exercise #9: Ab slide (left), 1 set of 30 seconds
  • Exercise #10: Ab slide (right), 1 set of 30 seconds
  • Exercise #11: Row + shoulder press, 1 set of 30 seconds
  • Exercise #12: Weight swing, 1 set of 30 seconds
  • Exercise #13: Jumping jack, 1 set of 30 seconds
  • Exercise #14: Ab slide (left), 1 set of 30 seconds
  • Exercise #15: Ab slide (right), 1 set of 30 seconds
  • Exercise #16: Row + shoulder press, 1 set of 30 seconds
  • Exercise #17: Kettlebell swing, 1 set of 30 seconds
  • Exercise #18: Jumping jack, 1 set of 30 seconds
  • Exercise #19: Arnold dips, 1 set of 30 seconds
  • Exercise #20: Spider push ups, 1 set of 30 seconds

For this workout Pamela Reif mixes things up with some unusual arm exercises.

She performs different movements like arm circles, bent over rows, and Arnold presses to attack your arms from as many angles as possible!

After the intense arm exercises, Pamela moves right into some of her favorite ab movements like ab slides.

This is definitely one of her more advanced ab and arm workouts. However, if you are a more advanced trainee, then this kind of workout may be perfect for you!

 

 
 
 
 
 
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Pamela Reif’s Diet Plan

Pamela Reif knows it takes more than just a great workout routine to build toned arms and six-pack abs!

You also have to follow a smart diet plan – one that lets you tone up your body, but is 100% sustainable over the long run.

So what does Pamela’s diet plan actually look like?

Pamela likes to eat 4 balanced meals per day, with protein, carbs, and fats at every meal. Actually, Pamela follows more of a vegetarian style diet most of the time. She focuses on eating plant-based foods like fruits, vegetables, whole grains, and healthy fats.

However, she still eats animal protein once in a while to help her recover from her most intense workouts.

Here is the exact meal plant that Pamela Reif uses when she wants to get in shape as quickly as possible. Check it out:

The Pamela Reif Diet Plan

Meal 1

  • Gluten free oatmeal
  • Banana
  • Blueberries
  • Dates
  • Cinnamon
  • Oat milk

Meal 2

  • Acai bowl
  • Banana
  • Honey
  • Oat milk
  • Coconut flakes
  • Almonds
  • Blueberries

Meal 3

  • Chicken
  • Roasted potatoes
  • Feta cheese salad
  • Avocado

Meal 4

  • Greek yogurt
  • Oranges
  • Banana
  • Strawberries
  • Almonds

This is a very simple, but effective meal plan.

Unlike a lot of fitness influencers, Pamela does NOT track her protein, carbs, and fats for every single meal. She also does not count her total calories each day.

Instead, she just focuses on eating balanced meals with a variety of healthy vegetarian style foods.

She says she is just trying to maintain her physique, so there is no need to track every single calorie that she eats!

 

 
 
 
 
 
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A post shared by Pamela Reif (@pamela_rf)

Conclusion | The Pamela Reif Arms And Abs Workout!

Pamela Reif has some of the best arms and abs in the fitness industry, and it’s easy to see why.

She designs her arms and abs workouts using a variety of challenging bodyweight exercises that you can perform from the comfort of your own home!

She also does a great job of targeting all of the different muscles in these body parts, including the biceps, triceps, upper abs, lower abs, and obliques.

If you are looking for a new workout routine to tone and shape your upper body and core, then you have to give the Pamela Reif arms and abs workout routine a shot.

It may be just what you need to take your physique to the next level!

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