20 MIN BOOTY + THIGHS - with weights I build your booty & tone your thighs // TALKING MODE
yaaaaay - our first workout WITH WEIGHTS! If you don't have any weights home - don't worry! I got you ♥︎ / Werbung
I use a 10kg / 22 lbs dumbbell. 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 :)
This workout is structured like this:
- a Booty Activation, without equipment
- 6 Supersets, including 1-2 weighted exercise(s) and a bodyweight burner
- a Burnout with 6min of Glute Bridges, to make those butt cheeks buuuuurn
Things to keep in mind:
▸ bodyweight focusses on your HEELS, don't shift your bodyweight onto your toes
▸ your BACK stays STRAIGHT. Don't round it!
▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards
▸ squeeze your BOOTY as hard as possible and hold the tension as long as possible, if you have troubles with only growing your thighs.
The routine includes breaks! Yes, that's correct. BREAKS! :D
The video is in full length which means you can just follow whatever I’m doing.
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▸ 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
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Music by Epidemicsounds.com
Disclaimer:
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.
Közzététel: 5 hónapja
omg I just noticed there is a mistake with the workout name at THE FIRST exercise hahaha. SORRY 😂😂😂 ❤️ I'm super duper excited to use weights again!! Love youuuuuuuu
This is a wonderful video.
Super fit and absolutely adorable.
@Pamela Reif thank you again for another great workout! Really feels good to move my body!🌺
My leg always feel sour during the bridge, is that right? where should I out my body weight on?
What lev is this? Suitable for beginners.? I need an estimated level for every video 😂
1:25
I have just started to work out, and i am super glad that i found Pamela! She makes this very fun!
Do I do this everyday??
my ass is massive after this workout ! #bundagainsfordays
so I will do this workout for 1 month. don’t let me quit guys! day one: wow this hurts a lotttt. but let’s go! day two: rest.
This just killed me
my legs were shaking in the end
25secs left
I do it again
Ok here we go again
my butt literally said burn
POLSKA ile Kcal spala?
Pam: And go a tiny bit higher Me: If I go a little higher it's gonna be straight to heaven cuz i'll be dead
squats are just not it but the glute bridges were fun
Okay Pamela, what the actual f**k?! I had like 2kg weight & already died. How do u expect us to do it with 10???!
Day 1 : it is really heavy it looks easier than it is but i did it Day 2 : rest day you feel like you trained your butt yesterday Day 3 : I'm going to start now I love this workout ❤️
this practice is so fun and chalengy and hard. good jobe for everyone that did that
7sec
Omg please
Omg
Omg I'm keeping it
I'm doing the final Bridge now
squats abduction are pain in the ass
Pam during glute bridges: If it doesn't burn yet... Me: it's been burning since the activation 😅
Woahhh it was a lovely workout I enjoyed it and laughed so hard at last thank you soo much for existing
(for me and whoever needs it) i know it’s hard but KEEP GOING, don’t stop just because there’s 10 seconds left KEEP. GOING.
is this good in the afternoon?
I'm dead
Did this with 20 pounds 😭
But like when she says the "we have very small breaks in between"- 30 seconds break is not a small break for Pamela Reif's workouts
Umm, why do you need 6 bags of flour?? 😂😅 Loved the workout btw. 😌😆
my thighs feel rock hard after the workout
i know how much it still hurts when she says "10 more seconds to go" in jump squats
And I was like I will take 1kg that is ok and now 10kg whaat
Who else did glute bridge hold with weights for 60sec?just me?
Meeee,I always keep the weight on those 60secs
my glutes were literally shaking at the end
Sorry Pamela, I did it without weights and still burning as hell !!!
Me during the workout: shut up! Halt’s Maul! You fuc*king kidding me?!.... Me after the workout: damn girl thank you, that was awesome 👏🏼 😂
Do more workouts with wights pls!!
this is a NEAR DEAD EXPERIENCE
When she said “now we get ready for the actual workout” 😅😂
her workouts are the best among all the fitness youtubers! Great workout plan!
Me making stupid decisions Pamela: 👁👄👁
Amazing workout, thanks Pam! 😊💛
This exercises is okay but it's pitty that video don't have music :(
:)
That killed me thank youuuuuuuu
Oh gosh no more pulsing please 🤣
Es wäre toll wenn du so ein Video mit knee-friendly Übungen machen könntest. Meine Knie tun nach den ganzen squats weh
ok im death
Please do more workouts with weights! I love this video!
matador!!
y’all I’m dead
Who follows her or the tag at the top, at the beginning 😂
How can she lay down so gracefully during the activation🤡
I’m going to try this for a month with 20 lbs, 3 days a week Week 1: Day 1: I almost passed out at the minute 10, and had to stop (I didn’t eat well and I’m anemic) Day 2: Could complete it today, is 11:17 pm and I got out of work an hour ago. You can do this!!! If done correctly you can definitely see your booty pump at the end of the workout Day 3: I forgot that I was keeping updates omg, but I did do it for 4 weeks. I’m going to keep doing them, but now I started this week to jump rope and do abs. My thighs aren’t soft to touch anymore, they feel hard jiggles less as I walk. My booty feels harden too and is more lifted, I don’t see any growth, but they’re definitely getting toned up and that was what I wanted :)
@Lola Green I forgot that I was keeping updates omg, but I did do it for 4 weeks. I’m going to keep doing them, but now I started this week to jump rope and do abs. My thighs aren’t soft to touch anymore, they feel hard jiggles less as I walk. My booty feels harden too and is more lifted, I don’t see any growth, but they’re definitely getting toned up and that was what I wanted :)
hey! how is it going?
This IS NOT BEGGINER FRIENDLY, My mistake
...i hate u. That's it. my booty is always going through hell cuz of u.
I've only been training with Pam for 2 months and this workout is already MUCH easier to do
OMG I HAAAATE THIS
am i the only one which back hurts while doing deadlift or pulses? is it normal? i need help :(
No, it shouldn't hurt. Please google how to do the exercises correctly and then either do them in front of a mirror or take a video of yourself to see what you might be doing wrong. I would also recommend you to not use the weight until you have the correct form.
well, I ended up crying...
At the end who else feel like the leg muscles are trying to pop out🤣
These 20minutes went by so fast! I really enjoy the silent workout videos but you talking helps a lot 🤯
"..and as soon as you feel comfortable..." got it dont say it twice, see you next week
I put all my problems in the bag, will it be enough ?
Pam: Make it burn... Me: what the fuck are you talking about, it already burns abou fifteen minutes, you murder!
It is okay when the back heart me really much?
no than u are doing something wrong... google how to do the exercises rights please
I HATE YOU Pam...I'm crying in the end🥺 it's so hard
Does someone actually have 8kg of flour just lying around in their kitchen?
omg, this is the best channel.
Strong booty Tuesday : it's burning like a fire
In the end wasn't even able to squeeze my booty anymore haha I tried so hard but I couldn't idk I think it's broke xD
i hate that I HATE
Anyone Here for Week 9 day two? I'm so destroyed but It was soo good :))
Pam: Met me down on the mat. Me: I'm already there...
Cannot read lips, aber immer schön, dich anzusehen ;)
How can she fucking smile while doing this?
love it! whenever I just need a good booty burn I come back to this workout ;) its easy to follow along and nice to challenge yourself! I like to add a booty band as well!
Comments my 7 year old daughter made while watching me do this workout: “are kids aloud to do this? I think it’s illegal cuz it hurts too bad” “whenever she says, ‘small break’ that means you really don’t get one” and a she gave a giggle for every time Pam says booty 😂😂😂 Love this workout my thighs and booty are dead 💀
My Glutes are feeling Good!!💚💚💚
When she said "lift yourself higher" I was like bitch it dont get no higher than thisssssssss
Yesssss!!! I love it!!!!
I don't want to get a bigger booty (it is already big enough 😅) but a more defined one (less fat). Is it still okay to do such workouts or should I better only do some running?
the jump squats killed me xD but the end was funny :)
Anybody else cry during this workout? Nope just me? Okay then.....
I put 9 pounds of books in a bag as a dumbbell lol
the end with the mike, LOL
can someone recommend how often i should do this workout for fast results
you literally burned mexd
The final glute bridge hold after this workout feels like giving birth,doesn't it?
I think even if I’ve put butt in hot frying pan it wouldn’t burn as much as it does from the hell of a workout 🏋️♀️
I used the towel in the end to wipe away my tears
I come back home for Lunar New Year. My mother stocks a 10 kgs bags of rice ( 22,05 lb) and I think it is a good idea to use it for this exercise. I swear that is the dumbest idea. My butt is in hell :(((
why did this not feel like 20mins at all :oo
im doing this more than 4 times and im still shaking at the end😪😩
Hey I know you won’t see this but I found your workouts yesterday and I started them today and I am on day 2 and I felt the burn I have seen so many people use your workouts and I see they got results so I am going to stick with you for a while!
Pam: I hope you enjoyed it. Me (everytime): Nope
Does anyone else’s knees hurt so much at the end