Pamela Reif Workout Routine & Diet Plan 2023

Pamela Reif is a famous German Fitness Model, Author, and Social Media Influencer. She runs her own YouTube Channel, where she uploads her workout and nutrition videos. Her birthday is July 9, 1996, and she was born and raised in Karlsruhe, Germany.

Pamela Reif lost weight and started the gym at the age of 17. She follows her diet and workout regime very strictly for her well-shaped body. Here are the workout routine and diet plan Pamela followed to enhance her fitness, agility, timing, and power.

Pamela Reif’s Body Measurement (Body Stats)

Regarding Pamela Reif’s height and body weight, she stands at 5 ft 5 inches and weighs around 54 kg or 119 lbs. Moreover, Pamela has blonde hair and dark brown eyes.

Height165 cm (5’5″) or 1.65 m
Weight54 kg or 119 lbs
Breast Size35 inches
Waist Size25 inches
Hips Size36 inches
Hair ColorBlonde
Eye ColorDark Brown
NationalityGerman
ProfessionFitness Model, Author, and Social Media Influencer

Pamela Reif workout

Pamela Reif Workout Routine

Before starting, Pamela Reif’s workout plan, ensure you stay hydrated throughout the workout by drinking lots of water or energy drinks. This will support you in doing injury-free activities and exercises. And don’t forget to do warm-up exercises and make sure to cool down by stretching your muscles out.

Here is Pamela Reif’s workout routine:-

Warm-Up Routine

  1. Donkey Kicks (Right) (1/2 minute)
  2. Straight Leg Pulses (Right) (1/2 minute)
  3. Donkey Kicks (Left) (1/2 minute)
  4. Straight Leg Pulses (Left) (1/2 minute)
  5. Glute Lifts (1/2 minute)

Working Sets

1st Superset:-

  1. Dumbbell Squat (45 seconds)
  2. Dumbbell Squat Pulses (15 seconds)
  3. Body Weight Jump Squat (30 seconds)

2nd Superset:- 30 seconds break

  1. Dumbbell Sumo Squat (45 seconds)
  2. Dumbbell Sumo Squat Pulses (15 seconds)
  3. Sied To Side Squeeze (30 seconds)

3rd Superset:- 30 seconds break

  1. Narrow Stance Dumbbell Squat (45 seconds)
  2. Dumbbell Squat Pulses (15 seconds)
  3. Body Weight Jump (30 seconds)

4th Superset:- 30 seconds break

  1. Stiff Leg Dumbbell Deadlift (30 seconds)
  2. Body Weight Good Morning and Squat (30 seconds)
  3. Bodyweight Squat or Hold (30 seconds)

5th Superset:- 30 seconds break

  1. Stiff Leg Dumbbell Deadlift (30 seconds)
  2. Body Weight Good Morning and Squat (30 seconds)
  3. Bodyweight Squat or Hold (30 seconds)

6th Superset:- 30 seconds break

  1. Stiff Leg Dumbbell Deadlift (30 seconds)
  2. Body Weight Good Morning and Squat (30 seconds)
  3. Bodyweight Squat or Hold (30 seconds)

Burnout Sets

1st Burnout Set:-

  1. Dumbbell Glute Bridge (30 seconds)
  2. Dumbbell Glute Bridge Hold (30 seconds)

2nd Burnout Set:- 30 seconds break

  1. Single-Leg Glute Bridge (Right) (30 seconds)
  2. Single-Leg Glute Bridge (Left) (30 seconds)

Pamela Reif body

3rd Burnout Set:- 30 seconds break

  1. Dumbbell Glute Bridge (30 seconds)
  2. Dumbbell Bridge Pulses (30 seconds)

Full Body Stretch

  1. Stand and Reach Forward (30 seconds)
  2. Airplane (Right and Left Side) (30 seconds)
  3. Forward Static Hold (30 seconds)
  4. Down Ward Dog (30 seconds)
  5. Hip Flexor (30 seconds)
  6. Hip Flexor Holding Foot (30 seconds)
  7. Side to Side Stretch (30 seconds)
  8. Butterfly Sit Holding Toes (30 seconds)
  9. Butterfly Sit Holding Toes and Leaning Forward (30 seconds)
  10. Spine Twist (30 seconds)
  11. Cat-Cow Rows (30 seconds)
  12. Cat-Cow Stomach Vaccum (30 seconds)
  13. Cobra Push Up (30 seconds)
  14. Shoulder Stretch (30 seconds)
  15. Back Stretch (30 seconds)
  16. Child’s Pose (30 seconds)

Pamela Reif diet

Pamela Reif’s Diet Plan

Pamela Reif follows a healthy and well-balanced diet plan. She has a perfect relationship with food and loves cooking healthy meals. She usually eats 4 to 5 meals a day, and her diet consists of Oatmeal, Nut butter, Hemp seeds, Apple, Whole eggs, Asparagus, Tomato sauce, Cucumber, Balsamic vinegar, Shredded carrots, Capers, Cashew cream cheese, Quinoa Pasta, Red peppers, Butter, Pine nuts, etc.

Here is Pamela Reif’s diet plan:-

  • 1st Meal: Oatmeal, Nut butter, Hemp seeds, and Apple
  • 2nd Meal: 2 Whole eggs, Asparagus, Tomato sauce, Cucumber, Balsamic vinegar, Shredded carrots, Capers, and Cashew cream cheese
  • 3rd Meal: Quinoa Pasta, Carrots, Red peppers, Asparagus, Butter, Pesto, and Pine nuts
  • 4th Meal: Natural Butter Cups

Pamela Reif workout

FAQ Regarding Pamela Reif

How many hours a day does Pamela Reif workout?

  • Pamela Reif usually works out for 4 hours a day. Her workout includes Leg, Glute, Squat, Dumbbell, etc.

What does Pamela Reif eat in a day?

  • Pamela Reif usually eats 4 to 5 meals a day. Her diet consists of Oatmeal, Nut butter, Hemp seeds, Apple, Whole eggs, Asparagus, Tomato sauce, Cucumber, Balsamic vinegar, Shredded carrots, Capers, Cashew cream cheese, Quinoa Pasta, Red peppers, Butter, Pine nuts, etc.

How many calories does Pamela Reif eat a day?

  • Pamela Reif usually eats 2.9k calories a day.

How much is Pamela Reif’s net worth?

  • Pamela Reif is a well-known German Fitness Model, Author, and Social Media Influencer with a net worth of 4 million dollars.

Also, read Kylie Jenner Workout Routine & Diet Plan