20 MIN BOOTY WORKOUT - Weights & Booty Band / double the torture for a round booty I Pamela Reif

  Megtekintés 3,428,735

Pamela Reif

2 hónapja

want to grow your booty? ♥︎ let's use weights AND a booty band! / Werbung
If you don't have a proper weight, don't worry! Read my "homemade weight tutorial" below ♥︎

▸ This routine is on the same level as the other "20min Booty + Thigh with weights" that I uploaded before. Got tired of the old one? PERFECT - switch it up with this workout!
I am using a 10kg / 22 lbs dumbbell. Please choose a weight that feels good for you.
Weights help us to increase the intensity of a workout, build rounder muscles (booty alarm) and make us stronger!
Your home-made weight:
1. Take a bag
2. Search for dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc.
3. You can easily put 6 to 10 packs into one bag. That makes 6 to 10 kg :)
The workout consists out of:
- a Booty Activation with banded Glute Bridges
- a Mix out of standing exercises & ones on the floor. Switching between Squats, Deadlifts, Good Morning, Fire Hydrants, etc.
- a Glute Bridge Burnout ... with weight + booty band! For the ultimate burn.
Things to make sure:
▸ bodyweight focusses on your HEELS, don't shift your bodyweight onto your toes = Squats, Deadlifts, Glute Bridges
▸ your BACK stays STRAIGHT. Don't round it! = DEADLIFTS, Good Mornings, Squats
▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards = all exercises
▸ squeeze your BOOTY as hard as possible and hold the tension as long as possible, if you have troubles with only growing your thighs = all exercises
The video is in full length which means you can just follow whatever I’m doing.
▸ you can find FREE WORKOUT PLANS on my Instagram Channel. 30min, 45min and Beginner Friendly combinations. Check out the Highlight Bubble "Workout Plans" for that.
➞ Instagram pamela_rf
➞ Food Account pamgoesnuts
My Cookbook:
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English Version: amzn.to/2YxFhb7
Business Contact:
Music by Epidemicsounds.com
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.

Pamela Reif
Pamela Reif 2 hónapja
bubble butt, bubble bubble bubble butt - who's here for it? I've been training my precious booty for years now.. so don't worry if you struggle a bit more than me! ... just remember to: SQUEEZE IT 😂😂😂😂
The Sustainable Stewardess
The Sustainable Stewardess 8 napja
more training with weights! this is amazing!
Fatima Franco
Fatima Franco 11 napja
It was a great workout video Thanks
debby 14 napja
@Brawler3000 - Brawl Stars good luck :3
debby 14 napja
@Frauen sind mir heilig lasst* :)
Brawler3000 - Brawl Stars
Brawler3000 - Brawl Stars 14 napja
I'm currently losing weight (10 years old) and your videos help me a lot and motivate me too!
Dagmara 9 órája
When MIA was singing "bye bye" I almost said bye to this video 😂😂😂
vanesa 14 órája
do you guys have some experience doing Pamela Reif’s workouts?
Roberto Yatsuhara
Roberto Yatsuhara 16 órája
my butt is burning
Andilath Oussa
Andilath Oussa 17 órája
this was one of my first booty workout that hurt like HELLLLL
persian pearl
persian pearl 22 órája
i just finished my workout for today, and this is the first time i tried it. Oh god i feel like i'm going to faint in any seconds, i'm already expecting a fever. Despite all these pains, im sure im going to thank myself later on
Laura Apfel
Laura Apfel 23 órája
quick, hard, sweaty = Pam’s booty workout THANK U! 😋
Julia Bernstein
Julia Bernstein Napja
I'm gonna do this workout for the next 30 days wish me luck
diana preda
diana preda Napja
it burns a lot 😬
Alexa Moon
Alexa Moon Napja
“don’t just suffer for the last few mins” ok i’m sorry? 😭
Kathi 21
Kathi 21 Napja
here's a new comment for y'all to read because I think we all know them by heart by now lmao (also I'm pretty sure I won't be able to walk, sit or lay down for at least a week yaaay)
Kamila Adylakan
Kamila Adylakan Napja
Mayers Mayers
Mayers Mayers Napja
I’m almost dead
CJ Green
CJ Green 2 napja
Omg...my legs...my butt is killing! Best booty workout I've ever done!
Sonia Castro
Sonia Castro 2 napja
That was intense omg but it feels good
Valentina Claes
Valentina Claes 2 napja
I've been chilling on my fitness for the past 15 min after doung this workout, wbu?
Valentina Claes
Valentina Claes 2 napja
am I the only one that manages to do workouts from other channnels but EVERY TIME, EVERY TIME I DO ONE OF PAMELA'S SHE IS STRAIGHT UP KILLING MY BODY AND EVERY TIME I BEG HER TO STOP CUZ THE BURN IS SO REAL. Love her workouts tho, but they are no joke master level hard
Leonie Brueninh
Leonie Brueninh 2 napja
i love you & your workouts, but i prefer non talking workouts, because it makes me so agressive when you talk during your workouts
Dioskeiry De La Cruz
Dioskeiry De La Cruz 2 napja
When she said "I hope your booty is burning" I think she meant to say 'I hope you suffered enough"
Eva Fehr
Eva Fehr 3 napja
Even tho this workout was rly hard it was the best workout I have done in a while and I know I will get results from it
Sophie Koerner
Sophie Koerner 3 napja
Danke omg😩🙏
Tara N
Tara N 3 napja
Pam: I have a 10kg weight which will be quite heavy me ... >.>
Ivo Windrich
Ivo Windrich 3 napja
i hate you!
yeşil 4 napja
Thank you 😍😍
Elaxx Rcx
Elaxx Rcx 4 napja
U know you're dying after when she wears these damn blue tights!
Johanson Art
Johanson Art 5 napja
I have a dead booty now! Yeah! 😃😂💀
Nannelina L
Nannelina L 5 napja
WOW I feel it!!!! Love it Thanks
Aimee is cool
Aimee is cool 5 napja
anyone know how many calories this burns?
Ulrike Kotzauer
Ulrike Kotzauer 5 napja
Vielen Dank!!! Es war großartig ☺️
Jana Thr
Jana Thr 5 napja
Soo amazing!! ❤️❤️❤️❤️❤️❤️❤️
LK7991 5 napja
i was using one of these heavy resistance bands and i think i died a little lol
Bianca Allyson
Bianca Allyson 5 napja
idk if this is sweat or tears
Oliwia Kaja
Oliwia Kaja 6 napja
goooood its too hard for me :c but i really like it!
Godplayer 6 napja
Who else feels so tired in the last bridge hold that they dont bother to put the weight down👍🏼
A 88
A 88 6 napja
my butt lost feeling at 10 mins 😅
Leonie W
Leonie W 6 napja
Me: how much should my booty hate you? Pam: Yes
Angel Stuecklin
Angel Stuecklin 6 napja
they way she has “booty” has me dead
Melissa A
Melissa A 7 napja
I just did this twice and whew!!!😅 my butt is on FIIIIRE.
dd. dd
dd. dd 7 napja
this helps with hip dips or with getting big hips?
claudia krampl
claudia krampl 7 napja
my booty buuuurn
&Square MSP
&Square MSP 7 napja
How much kg is your booty band? I use 45-55kg for this video (it's the lightest one i have)
Kerstin Tho
Kerstin Tho 7 napja
Ich hasse dieses Workout so krass mein arsch tut dann immer 2 Tage weh 😂
karadut 7 napja
Oh my butts 🔥🔥🔥🔥
Anushka Dagar
Anushka Dagar 7 napja
you realize how you can hate and love a person at the same time when you do her workouts
Heidi Talvi
Heidi Talvi 7 napja
Omg i survived!!! Amazing and cruel at the same time
Uto TYT 7 napja
You could get a food channel😍😍😍😱
Elena Atanasova
Elena Atanasova 7 napja
I haven't been prouder with myself after such workout
mademoiselle créative
mademoiselle créative 7 napja
Which booty band would you recommend for your booty workouts?
Laura Brown
Laura Brown 7 napja
In Modern Living Room Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here: livesoundproof.com/best-soundproof-curtains/
Ines Lastres
Ines Lastres 8 napja
The best booty workout ever! we need more like these.
DaCoolCreeper 8 napja
nobody going to talk about the house? it’s wider than some parking lots
DaCoolCreeper 7 napja
@Lucie Persposti bet
Lucie Persposti
Lucie Persposti 7 napja
it's a wallpaper
Carol Creme
Carol Creme 8 napja
I will survive week 8
Shantal Eligio
Shantal Eligio 8 napja
i was whining while doing this almost cried
Armin R.
Armin R. 8 napja
when she says ‘that’s everything for today’ but u still have another booty workout next
Isabella Garcia
Isabella Garcia 8 napja
I have some news, I can feel everything but my legs!!!
Giulia Matei
Giulia Matei 8 napja
literally the only thing that kept me going was the way pamela says booty 😍😍😍
Maria aa
Maria aa 8 napja
Doing this after the booty activation.. did Pamela just trick me into doing 30 min of booty workouts 🥲🥲
Lelo33 8 napja
that was the hardest booty workout I‘ve ever done and I‘ve done many
GooseBump 8 napja
i think my ass fell off honestly
Stefanie Schelander
Stefanie Schelander 8 napja
Aksenare 8 napja
2 weeks with Pamela and my band is about to break. I mean, is it a good sign?
Timber 8 napja
I'm bad in english, but does "enjoy" mean "hassen"...?! 🤣 I'm alive but I'm dead...
Magali Depietro
Magali Depietro 8 napja
no siento el culo ni las piernas... ni cualquiera de mis otras extremidades
Ma Ria
Ma Ria 8 napja
I did this without weights and booty band but it killed me anyways ahahahahaha
Ariana Brú
Ariana Brú 8 napja
I hate you so much right now
Maren-Julia Szillat
Maren-Julia Szillat 8 napja
Pam: Little Tiny Pulses please. Me: no thank you🥵
Stephanie Stevens
Stephanie Stevens 8 napja
15:14 Pam: Yeah I know... Me: Yeah I'm so glad you are hurting too, this is actually going to kill m.. Pam: That my shoelace is undone Me: oh.. nvm..
Lenneth 8 napja
13:18 - Why does only my calf hurt when I do these 😭
Eve-Sarah V
Eve-Sarah V 8 napja
Bend you knee a little ! Also I point my feet to avoid calf cramps
Ariana Winter
Ariana Winter 8 napja
Do you guys also have days where you can do the whole workouts without much problems and then you have days where you can't do the whole because of too much pain but without a reason?
Alice Zarbano
Alice Zarbano 8 napja
I think I can’t walk after this
wadeema almenhali
wadeema almenhali 8 napja
the whole time i was shouting " ARE YOU FKING KIDDIN ME"
Jonna Steffen
Jonna Steffen 8 napja
Doing this between booty activation and booty pump... 👻👻👻at least I am dying over here with nice bum
Eleys 8 napja
who here today following the plan? LET'S DO IT (T^T)
janina sell
janina sell 8 napja
When the jump squat feels like a relief.. 😂 thanks Pam!
Eva 8 napja
for the last 3 minutes I hate you, Pamela, every single time!!
Kristýna Peřinová
Kristýna Peřinová 8 napja
Second time was way easier
Kristýna Peřinová
Kristýna Peřinová 7 napja
@Christina i did use booty band And IT was ok too
Christina 8 napja
Yes but I have to say, that I didnt use bands
Frau B. aus H.
Frau B. aus H. 8 napja
I enjoyed this workout ssssooo much! Every single second !!!
Fitness Nerd
Fitness Nerd 8 napja
When she said at the end to really feel your booty I was already screaming a bit because I FELT IT PAM 😅🔥🔥🔥
pomme de terre
pomme de terre 8 napja
pam: now let's start with a little booty activation me who already did a 10 min booty activation based on the program: *mouth agape pikachu meme*
MOON 9 napja
What Pam said: try to think about your booty What I heard: try not to curse me
Eve M
Eve M 9 napja
I’ve done countless butt workouts butt (pun intended) none burn like this one
Alexandra Mercado
Alexandra Mercado 9 napja
Amazing. I struggle to find a workout that will activate my glutes. They were burning SO much at the end and I’ve been seeing great results!!!
amvie 9 napja
UPDATES 🥵 day 1: it's really hard :((( day 2: skip / i’m feeling sore day 3: skip / i’m feeling sore (slight)
Lizette Alvarez
Lizette Alvarez 10 napja
Boo T 😆
brynn sherman
brynn sherman 11 napja
Ananna Majumder
Ananna Majumder 11 napja
Is it okay to cry after this workout?
orla murray
orla murray 12 napja
this woman is superhuman
Noémi Santos
Noémi Santos 12 napja
Why does my booty band roll up all the time?! Anyone with the same problem?
Zsófia Szűcs
Zsófia Szűcs 8 napja
@Noémi Santos thanks☺ hope it will work for u!
Noémi Santos
Noémi Santos 8 napja
@Zsófia Szűcs heyy, thanks! Feel free to speak english 🙃 i'm not a native speaker either That's a good idea I'm just afraid the booty band will hurt my skin a lil bit but I'll definitely try it!
Zsófia Szűcs
Zsófia Szűcs 8 napja
I have a problem with that too. If you are doing it in short pants maybe it will stick to your leg and not roll up. It worked for me (sry if i used wrong words my english is not perfect)
arielmpeanuts 12 napja
Jyotsna Kumar
Jyotsna Kumar 12 napja
Every exercise where pamela was talking.. seemed a bit easier and shorter than 30s to me .. 🤭😂 Also I feel great after this one 🔥 🔥🔥
Loumnie Twixe
Loumnie Twixe 13 napja
Wanted to feel the burn, not disappointed
Krteček Malý
Krteček Malý 13 napja
I feel like I tore my ass
Sugar_ Dreams
Sugar_ Dreams 13 napja
Buy a hard booty band they said. It will be fun they said😀
Briana Capps Martinez
Briana Capps Martinez 13 napja
I'm glad she says "booty" so sweetly because I might hate her otherwise. she's like a sweet, petite, instrument of torture!
DaCoolCreeper 14 napja
Camila Gonzalez
Camila Gonzalez 14 napja
I like it but my legs shake so much that it makes me laugh
Viola Dall'Agata
Viola Dall'Agata 14 napja
How many calories you burn whit this workout?
Alex Flores
Alex Flores 14 napja
The fast latex informally kick because colombia aerobically empty aboard a loud food. wise, trashy chest
DaCoolCreeper 14 napja
why is there so many science words on your middle autocorrect button
Eshna Gomes
Eshna Gomes 14 napja
What were all those glute bridges? I thought the video was in loop! 😂
Flavia Fröhlich
Flavia Fröhlich 14 napja
My booty died in this workout. :D Couldn't even use the weights - the band killed me enough.
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