{"id":15863,"date":"2024-07-23T09:31:14","date_gmt":"2024-07-23T09:31:14","guid":{"rendered":"https:\/\/nicheblog.top\/fitnessnew\/2024\/07\/23\/15-min-upper-body-abs-gym-style-circuit-training-with-breaks-weights-alternative-bottles\/"},"modified":"2024-07-23T09:31:14","modified_gmt":"2024-07-23T09:31:14","slug":"15-min-upper-body-abs-gym-style-circuit-training-with-breaks-weights-alternative-bottles","status":"publish","type":"post","link":"https:\/\/nicheblog.top\/fitnessnew\/2024\/07\/23\/15-min-upper-body-abs-gym-style-circuit-training-with-breaks-weights-alternative-bottles\/","title":{"rendered":"15 MIN UPPER BODY + ABS – Gym Style, Circuit Training with breaks, weights \/ alternative: bottles"},"content":{"rendered":"

You can do this at home or in the gym \u2665\ufe0e this is a super efficient routine to grow stronger & tone your entireee upper body in 1 video \/ Werbung <\/p>\n

All exercises in this video are highlyyyy inspired by gym movements. I combined them in a Circuit Training – which means we have sets of 3-5 exercises & repeat the same combo. And sometimes, we even have breaks hoho \ud83d\ude42<\/p>\n

This routine combines all those muscle groups:
\n\u25b8 back = bye back pain
\n\u25b8 chest = if life throws you to the ground\u2026 you\u2019re strong enough to push yourself up
\n\u25b8 shoulders + triceps = anti flabby arms
\n\u25b8 abs = no comment needed <\/p>\n

__<\/p>\n

I used 2x 6kg \/ 13 lbs dumbbells.
\nUse something lighter if needed! This was quite heavy after time. <\/p>\n

Your home-made weight:
\n1. Take a empty, big bottles
\n2. Search for dense + heavy food in your kitchen. For example rice.
\n3. Fill up the bottles with rice & make sure close them (lol). <\/p>\n

The video is in full length which means you can just follow whatever I\u2019m doing. <\/p>\n

Depending on your fitness level, height and weight you will burn between 70-110 kcal. <\/p>\n

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 \ud83d\ude42 most important is that you don’t quit and push yourself. <\/p>\n

__<\/p>\n

\u279e my Pam App \u2665\ufe0e Free workout & meal plans (11 versions, different fitness levels), lot of recipes & tips:
\nhttps:\/\/www.pam-app.de\/app<\/a><\/p>\n

\u25b8 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
\nLose Weight & Focus on a Bubble Butt. Check out the Highlight “Workout Plans” for that. <\/p>\n

\u279e Instagram http:\/\/www.instagram.com\/pamela_rf\/<\/a>
\n\u279e Food Account http:\/\/www.instagram.com\/pamgoesnuts\/<\/a><\/p>\n

\u25b8 Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram \ud83d\ude42 I always check the posts! <\/p>\n

__<\/p>\n

I update my workout playlist weekly & it’s available on Spotify, Apple Music, etc. \u2665\ufe0e
\nhttp:\/\/wmg.click\/GetActive<\/a><\/p>\n

1. Robin Schulz, Mougleta – Rockstar Baby
\n2. David Puentez – Keep Letting Me Down
\n3. Blasterjaxx, Henri PFR, Jay Mason – Summer Jams
\n4. GAYLE, blackbear – fmk
\n5. Rammor – Your Number
\n6. Ed Sheeran – Celestial <\/p>\n

__<\/p>\n

Business Contact:
\npamela_reif@icloud.com<\/p>\n

unterst\u00fctzt durch Warner Music Germany<\/p>\n

Disclaimer:
\nWhen 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.<\/p>\n","protected":false},"excerpt":{"rendered":"

You can do this at home or in the gym \u2665\ufe0e this is a super efficient routine to grow stronger…<\/p>\n","protected":false},"author":1,"featured_media":15879,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7,8],"tags":[],"class_list":["post-15863","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training-tips","category-workouts"],"_links":{"self":[{"href":"https:\/\/nicheblog.top\/fitnessnew\/wp-json\/wp\/v2\/posts\/15863","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nicheblog.top\/fitnessnew\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nicheblog.top\/fitnessnew\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nicheblog.top\/fitnessnew\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nicheblog.top\/fitnessnew\/wp-json\/wp\/v2\/comments?post=15863"}],"version-history":[{"count":0,"href":"https:\/\/nicheblog.top\/fitnessnew\/wp-json\/wp\/v2\/posts\/15863\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nicheblog.top\/fitnessnew\/wp-json\/wp\/v2\/media\/15879"}],"wp:attachment":[{"href":"https:\/\/nicheblog.top\/fitnessnew\/wp-json\/wp\/v2\/media?parent=15863"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nicheblog.top\/fitnessnew\/wp-json\/wp\/v2\/categories?post=15863"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nicheblog.top\/fitnessnew\/wp-json\/wp\/v2\/tags?post=15863"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}