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Pamela Rf——训练合辑（持续更新）

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2019-03-01 13:43:56

www.youtube.com 美女Pamela Rf的视频，我很喜欢，推荐理由：体型比较符合亚洲人审美，全程无语只有潮音乐，没有字幕问题纠结，视频时间5-20分钟简单粗暴，锻炼部位全面，以无器械为主，有训练和休息时间计时以及提示音，非常方便不看屏幕训练，适合碎片时间，各种运动时间不充裕的上班党学生党以及全程带娃的产后恢复妈妈。不要因为强度高了低了跟我BB，我只是搬运，谢谢理解。缺点有两个：第一只有一个角度拍摄，一些腿部水平动作需要你仔细看一下。第二没有拉伸，请自己根据训练部位不同进行拉伸。

女神的新衣106 发消息

衷心感谢为我充电的小伙伴们～谢谢你们一直以来的理解和支持～再次鞠躬～

20分钟核心+臀训练无器械 2 in 1 - FLAT BELLY & ROUND BOOTY WORKOUT No Equip

22:20

5分钟核心+臀训练（需要瑜伽球） 5min BOOTY & AB WORKOUT Yoga Ball Pamela RF

05:37

7分钟平板支撑以及各种平板变式无器械 7 MIN PLANK CHALLENGE No Equipment Pamela Rf

07:24

10分钟核心训练无器械 10 MIN AB WORKOUT - Bye Bye Muffin Top No Equipmen

10:19

10分钟瘦臀训练无器械 10 MIN BOOTY BURN No Equipment Pamela Rf

11:15

10分钟虐核心无器械 10 MIN INTENSE AB WORKOUT No Equipment Pamela RF

09:54

10分钟6块腹肌训练无器械 10 MIN SIXPACK WORKOUT No Equipment Pamela Rf

10:23

15分钟椅子训练-全身训练 15 MIN CHAIR WORKOUT - Extreme Full Body Training

15:52

20分钟全身自重无器械训练 20 MIN FULL BODY WORKOUT No Equipment Pamela Rf

20:21

10分钟手臂训练无器械 SEXY ARMS IN 10 MIN No Equipment Pamela Rf

10:11

10分钟全身暴汗燃脂训练无器械 10 MIN CALORIE BURN Full Body Sweat for Fat Burnin

13:32

30分钟瑜伽深度拉伸 30 MIN YOGA FLOW - for Deep Stretching and Strengt

31:16

20分钟无器械臀部训练 20 MIN BOOTY WORKOUT No Equipment Pamela Rf

20:50

10分钟晨间训练拉伸+力量 10 MIN GOOD MORNING WORKOUT - Stretch & Train No Equipment Pamel

10:17

20分钟新手初级全身训练 20 MIN FULL BODY WORKOUT - Beginner Version No Equipment I Pamela

21:55

3分钟下半身塑型燃脂训练 Ed Sheeran - South of the Border LEG WORKOUT No Equipment I Pamel

03:30

10分钟腹肌训练 10 MIN AB WORKOUT __ No Equipment _ Pamela Reif

10:26

3分钟腹肌训练 Justin Bieber & Dan + Shay - 10.000 Hours AB WORKOUT - SLOW & INTENSE

03:05

15分钟全身HIIT燃脂训练

15:29

10分钟放松拉伸训练睡前床上轻量级低强度训练 10 MIN COOL DOWN ROUTINE - slow workout, suitable for

10:59

10分钟全身训练 10 MIN FULL BODY WORKOUT __ No Equipment _ Pamela Reif

10:32

8分钟腹肌+暴汗燃脂训练 videoplayback (1)

12:56

12分钟臀腿塑型训练 12 MIN LEG WORKOUT - Butt, Thighs & Calves No Equipment I Pamela

13:05

10分钟新手初级腹肌训练 10 MIN BEGINNER AB WORKOUT __ No Equipment 1 _ Pamela Reif.mp4

10:30

4分钟音乐节拍腹肌训练 Stormzy feat. Ed Sheeran & Burna Boy - Own It __ AB WORKOUT _ No Eq

03:58

20分钟高强度全身训练 20 MIN FULL BODY WORKOUT - Intense Version _ No Equipment I Pamela

21:38

10分钟上肢训练 10 MIN UPPER BODY WORKOUT - Back, Arms & Chest _ No Equipment I Pamel

10:40

10分钟上肢训练（live版） 10min Upper Body - let's train TOGETHER

12:51

10分钟腹肌训练 10 MIN SIXPACK WORKOUT - Let's train together _ No Equipment I Pamela

12:16

30分钟腹肌+臀部训练 30 MIN ABS & BOOTY - Let's train together _ No Equipment I Pamela

33:52

12分钟中阶腹肌训练 12 MIN AB WORKOUT - Medium Level _ No Equipment I Pamela Reif (1)

12:40

30分钟上肢+腹肌训练 30 MIN UPPER BODY & ABS - Let's train together _ No Equipment I Pa

35:13

10分钟臀部塑形训练需要弹力带 10 MIN BOOTY ACTIVATION - to grow your glutes _ optional_ Resi

11:39

30分钟新手初级臀腿训练 30 MIN BEGINNER LEGS + BOOTY - Let's train together No Equipment

34:05

3分钟音乐节拍舞蹈热身训练 Joel Corry - Lonely __ HAPPY DANCE WARM UP _ No Equipment I Pamel

03:25

20分钟臀腿训练 20 MIN LEGS BOOTY - Let's train together _ No Equipment I Pamela Reif

26:24

15分钟有氧燃脂舞蹈训练 15 MIN DANCE CARDIO WORKOUT - burn calories and be happy _ No Equ

15:02

10分钟手臂塑型训练需要哑铃或者水瓶 10 MIN TONED ARMS - quick & intense at home _ with water bo

11:13

15分钟低冲击膝盖友好无深蹲无跳跃臀部塑形训练 15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly, no sq

16:10

15分钟性感舞蹈燃脂训练 15 MIN SEXY DANCE WORKOUT _ burn calories & move your hips _ No E

15:29

10分钟无跳跃有氧燃脂训练 10 MIN CARDIO _ No Jumping - silent & neighbor friendly _ No Equi

10:34

15分钟腹肌训练 15 MIN AB WORKOUT - Let's Train Together _ No Equipment I Pamela Reif

18:31

12分钟臀部塑形训练需要弹力带 12 MIN GROW YOUR BOOTY - not your thighs _ Booty Activation, n

12:15

15分钟新手初级全身塑型训练 15 MIN FULL BODY WORKOUT _ Beginner Friendly - Let's Train Toget

16:44

30分钟膝盖友好臀部塑形训练需要弹力带 30 MIN BOOTY WORKOUT Knee Friendly Edition - Let's Train T

30:42

10分钟背部手臂上肢训练需要哑铃或者水瓶 10 MIN BACK WORKOUT - upper back, lower back, lats & neck

11:06

10分钟袜子腹肌训练（可以用滑行盘）10 MIN SOCKS WORKOUT - Abs out of Steel _ Equipment_ Socks I P

10:32

15分钟舞蹈燃脂训练 15 MIN HAPPY DANCE WORKOUT - burn calories and smile _ No Equipment

14:26

15分钟大腿训练大腿内侧训练 15 MIN THIGH WORKOUT - focus on inner thighs, tone & tighten _ No

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15分钟拉伸训练 15 MIN DAILY STRETCH - a full body routine for tight muscles, flexibil

17:10

15分钟无器械力量训练15 MIN GET STRONGER WORKOUT - Let’s Train Together _ No Equipment I P

18:06

12分钟HIIT燃脂训练 12 MIN HAPPY SWEAT WORKOUT - good mood HIIT workout _ No Equipment

12:08

15分钟高强度腹肌训练 15 MIN SIXPACK WORKOUT - intense ab workout No Equipment I Pamela R

15:41

30分钟全身拉伸训练 30 MIN FULL BODY STRETCHING - perfect for rest days _ No Equipment I

31:18

10分钟中阶腹肌训练腹斜肌训练 10 MIN TRAINED WAIST - Medium Level, for toned side abs _ No Eq

11:13

10分钟燃脂+腹肌核心训练 10 MIN GET MOTIVATED WORKOUT _ fun routine to get your booty off

11:09

3分钟热身 LaLaLife - David Puentez __ FUN FULL BODY WARM UP _ No Equipment I Pamela

03:12

4分钟全身热身训练 Leap Of Faith - Christopher __ FULL BODY WARM UP _ No Equipment I Pame

04:54

8分钟腹肌训练8 MIN SIXPACK WORKOUT - with Christopher & a very special twist No Equip

10:01

10分钟中阶臀部训练 10 MIN BOOTY WORKOUT - Medium Intensity _ No Equipment I Pamela Reif

10:29

15分钟舞蹈燃脂 15 MIN OLDIES DANCE WORKOUT - burn calories to 90s and 80s hits _ No Eq

14:05

10分钟上肢塑型手臂背部胸部 10 MIN UPPER BODY WORKOUT - for toned arms, chest & back muscles

10:28

10分钟中阶HIIT有氧燃脂训练 10 MIN CALORIE KILLER _ Medium Level - a HIIT workout that won

10:32

10分钟新手初级臀腿训练 10 MIN BEGINNER LEG WORKOUT .. with breaks! Booty, Thighs & Hamstr

10:31

10分钟颈背友好腹肌训练 10 MIN AB WORKOUT - Back & Neck Friendly _ No Equipment I Pamela R

10:30

10分钟腹肌瑜伽 10 MIN ABS YOGA - a slow and relaxed workout for super strong abs _ No

10:58

3分钟热身 Funny - Zedd & Jasmine Thompson __ FULL BODY WARM UP _ No Equipment I Pame

03:57

10分钟高强度燃脂 10 MIN HIGH INTENSITY WORKOUT - burn lots of calories _ No Equipment

10:47

10分钟臀腿燃脂塑型 10 MIN LEGS FAT BURN - tone your thighs, booty & burn calories - No E

11:12

4分钟HIIT Head & Heart - Joel Corry x MNEK __ 4 MIN HIIT WORKOUT - a quick calorie

05:37

5分钟拉伸 5 MIN DAILY STRETCH - a super quick routine for every day _ No Equipment I

06:14

10分钟上肢+腹肌 10 MIN UPPER BODY ABS - for arms, chest and core with DJ Joel Corry _

11:22

10分钟臀部塑形无深蹲膝盖友好 10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squats or

11:13

45分钟臀部+腹肌燃脂 45 MIN BOOTY, ABS FAT BURN - intense combo for the ultimate burn I L

48:47

6分钟腹肌 6 MIN BRUTAL AB WORKOUT - intense sixpack workout, short and sweet _ No Eq

07:15

10分钟腿部拉伸 10 MIN LEG STRETCH - hamstrings, butt, thighs - for sore muscles and fl

10:42

10分钟HIIT燃脂 10 MIN HARDCORE HIIT - burn lots of calories in a short time No Equi

10:48

10分钟腹肌进阶 10 MIN SIXPACK WORKOUT - BEGINNER TO MEDIUM LEVEL, including breaks _ N

10:34

10分钟拉伸 10 MIN FULL BODY STRETCH - a simple routine for tight muscles & flexibili

11:12

20分钟臀腿需要哑铃 20 MIN BOOTY THIGHS - with weights _ build your booty and tone your

23:39

10分钟R&B舞蹈燃脂 10 MIN R&B DANCE WORKOUT - a little sexy, a little gangster & for su

10:59

10分钟腹肌需要哑铃 10 MIN ABS WITH WEIGHTS - for an extra strong core! you can also use

10:50

10分钟拉伸 10 MIN FULL BODY STRETCH - a simple routine for tight muscles & flexibili

11:12

10分钟臀部塑形 10 MIN BOOTY WORKOUT - training for a bubble butt, NO JUMPS _ No Equipm

10:44

7分钟舞蹈 7 MIN CHRISTMAS DANCE WORKOUT - Easy Family Edition with my brother I Pame

07:23

8分钟拉伸劈叉 8 MIN STRETCH FOR SPLITS - how to get your front splits _ No Equipment I

09:40

10分钟臀部+腹肌 10 MIN BOOTY & ABS - a slow workout on the floor - No Squats, No Jumps

10:40

10分钟舞蹈 10 MIN CHRISTMAS DANCE WORKOUT - that's a 10_10 for happiness _ Sweaty Ve

10:50

10分钟下腹部 10 MIN LOWER AB WORKOUT _ No Equipment I Pamela Reif

10:41

10分钟新手初级全身训练 10 MIN FULL BODY WORKOUT - Beginner Friendly, with breaks __ No Equ

10:30

12分钟有氧 12 MIN HAPPY CARDIO - a good mood High Intensity Choreo _ No Equipment I

12:01

15分钟上肢需要哑铃 15 MIN UPPER BODY - with weights _ for sexy arm, back & chest muscle

16:36

20分钟臀部需要哑铃弹力带 20 MIN BOOTY WORKOUT - Weights & Booty Band _ double the torture

23:57

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