20 MIN BOOTY + THIGHS - with weights I build your booty & tone your thighs // TALKING MODE

Pamela Reif

3,4 M megtekintés322

    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.
    ▸ 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
    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


    1. Pamela Reif

      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

      1. Michael Bierman

        This is a wonderful video.

      2. Richard Wood

        Super fit and absolutely adorable.

      3. Tracy Greenwood

        @Pamela Reif thank you again for another great workout! Really feels good to move my body!🌺

      4. Athena An

        My leg always feel sour during the bridge, is that right? where should I out my body weight on?

      5. ShyShyBeRRy

        What lev is this? Suitable for beginners.? I need an estimated level for every video 😂

    2. Samantha Lu


    3. Thea evelyn Skarpeid

      I have just started to work out, and i am super glad that i found Pamela! She makes this very fun!

    4. yvonne foo

      Do I do this everyday??

    5. Lily Pickett

      my ass is massive after this workout ! #bundagainsfordays

    6. Julia Silva

      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.

    7. I Am Dokyeom Mystery Mystery

      This just killed me

    8. Josi Häfner

      my legs were shaking in the end

    9. A K

      25secs left

    10. A K

      I do it again

    11. A K

      Ok here we go again

    12. Alyssa Gem Fernandez

      my butt literally said burn

    13. Oliwia Matusik

      POLSKA ile Kcal spala?

    14. Bobbie Pavlova

      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

    15. ell

      squats are just not it but the glute bridges were fun

    16. Krissi Sophie

      Okay Pamela, what the actual f**k?! I had like 2kg weight & already died. How do u expect us to do it with 10???!

    17. Gabrielle Stijger

      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 ❤️

    18. הילה בן ארי

      this practice is so fun and chalengy and hard. good jobe for everyone that did that

    19. A K


    20. A K

      Omg please

    21. A K


    22. A K

      Omg I'm keeping it

    23. A K

      I'm doing the final Bridge now

    24. Nadyyrah Aza

      squats abduction are pain in the ass

    25. raluca.makeup

      Pam during glute bridges: If it doesn't burn yet... Me: it's been burning since the activation 😅

    26. Dhruv Singh Attri

      Woahhh it was a lovely workout I enjoyed it and laughed so hard at last thank you soo much for existing

    27. brazilian

      (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.

    28. Rosalia torre

      is this good in the afternoon?

    29. A AB

      I'm dead

    30. Mystical Edits

      Did this with 20 pounds 😭

    31. Alexandra Petrova

      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

    32. Nana Durango

      Umm, why do you need 6 bags of flour?? 😂😅 Loved the workout btw. 😌😆

    33. banana crumble

      my thighs feel rock hard after the workout

    34. banana crumble

      i know how much it still hurts when she says "10 more seconds to go" in jump squats

    35. Ariana butera.grande

      And I was like I will take 1kg that is ok and now 10kg whaat

    36. Tijana Pavlovic

      Who else did glute bridge hold with weights for 60sec?just me?

      1. Lola Green

        Meeee,I always keep the weight on those 60secs

    37. Hasti Sm

      my glutes were literally shaking at the end

    38. Live,Love &Laugh

      Sorry Pamela, I did it without weights and still burning as hell !!!

    39. pink Fur

      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 👏🏼 😂

    40. Gabriela Bañados

      Do more workouts with wights pls!!

    41. Diana Merzel

      this is a NEAR DEAD EXPERIENCE

    42. Daniella Bozzetto

      When she said “now we get ready for the actual workout” 😅😂

    43. Ysabel Bautista

      her workouts are the best among all the fitness youtubers! Great workout plan!

    44. Jaquelyn García

      Me making stupid decisions Pamela: 👁👄👁

    45. Ferra Ri

      Amazing workout, thanks Pam! 😊💛

    46. alexa alexa

      This exercises is okay but it's pitty that video don't have music :(

    47. Tay Frd

      That killed me thank youuuuuuuu

    48. Elvin Tree

      Oh gosh no more pulsing please 🤣

    49. Vanessa Styles

      Es wäre toll wenn du so ein Video mit knee-friendly Übungen machen könntest. Meine Knie tun nach den ganzen squats weh

    50. guada

      ok im death

    51. Trayana Milcheva

      Please do more workouts with weights! I love this video!

    52. Valeria g


    53. maddy k

      y’all I’m dead

    54. Trans Boy

      Who follows her or the tag at the top, at the beginning 😂

    55. Marie D.

      How can she lay down so gracefully during the activation🤡

    56. Thais Sanchez

      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 :)

      1. Thais Sanchez

        @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 :)

      2. Lola Green

        hey! how is it going?

    57. Astro Cat

      This IS NOT BEGGINER FRIENDLY, My mistake

    58. Alissa

      ...i hate u. That's it. my booty is always going through hell cuz of u.

    59. Kejsi Haxhiu

      I've only been training with Pam for 2 months and this workout is already MUCH easier to do

    60. Ruby Fang


    61. Caroline Monet

      am i the only one which back hurts while doing deadlift or pulses? is it normal? i need help :(

      1. Lucie Persposti

        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.

    62. Adela L.

      well, I ended up crying...

    63. Tray

      At the end who else feel like the leg muscles are trying to pop out🤣

    64. nutriousniki

      These 20minutes went by so fast! I really enjoy the silent workout videos but you talking helps a lot 🤯

    65. Lili Kubíčková

      "..and as soon as you feel comfortable..." got it dont say it twice, see you next week

    66. Victoria Kurz

      I put all my problems in the bag, will it be enough ?

    67. Viktorie Bernatová

      Pam: Make it burn... Me: what the fuck are you talking about, it already burns abou fifteen minutes, you murder!

    68. Kajik Dobby

      It is okay when the back heart me really much?

      1. jona

        no than u are doing something wrong... google how to do the exercises rights please

    69. Hermiona Everdeen

      I HATE YOU Pam...I'm crying in the end🥺 it's so hard

    70. salzkuu

      Does someone actually have 8kg of flour just lying around in their kitchen?

    71. Ana Bello

      omg, this is the best channel.

    72. Nada Saher

      Strong booty Tuesday : it's burning like a fire

    73. DMON

      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

    74. kraliçeniz hazretleri

      i hate that I HATE

    75. einfach ronja

      Anyone Here for Week 9 day two? I'm so destroyed but It was soo good :))

    76. Jessica Cunha

      Pam: Met me down on the mat. Me: I'm already there...

    77. Trencita Johnson

      Cannot read lips, aber immer schön, dich anzusehen ;)

    78. Carlo Carlos

      How can she fucking smile while doing this?

    79. anne df

      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!

    80. Jazmin Crisp

      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 💀

    81. Stephanie Sasso

      My Glutes are feeling Good!!💚💚💚

    82. Rachael Macintyre

      When she said "lift yourself higher" I was like bitch it dont get no higher than thisssssssss

    83. Alexandra Viazankina

      Yesssss!!! I love it!!!!

    84. Arsene Lupin

      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?

    85. Monkkcvx d

      the jump squats killed me xD but the end was funny :)

    86. Julia Rodrigues

      Anybody else cry during this workout? Nope just me? Okay then.....

    87. Julia Rodrigues

      I put 9 pounds of books in a bag as a dumbbell lol

    88. Sonrisa

      the end with the mike, LOL

    89. alina l

      can someone recommend how often i should do this workout for fast results

    90. Adel 2404

      you literally burned mexd

    91. Linda Raditzky

      The final glute bridge hold after this workout feels like giving birth,doesn't it?

    92. Kristina Zaderenko

      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 🏋️‍♀️

    93. Paula H

      I used the towel in the end to wipe away my tears

    94. Ha Giang Luu Nguyen

      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 :(((

    95. shore thing

      why did this not feel like 20mins at all :oo

    96. a

      im doing this more than 4 times and im still shaking at the end😪😩

    97. Mars P

      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!

    98. January962

      Pam: I hope you enjoyed it. Me (everytime): Nope

    99. Tammy N

      Does anyone else’s knees hurt so much at the end