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

Pamela Reif

4,6 M megtekintés507

    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
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    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.

    Közzététel: 3 hónapja


    1. Pamela Reif

      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 😂😂😂😂

      1. Bfitness Bfitness

        This App Very Good And FreeBreast Workout😘👍❤🍑🍑🍑🍑💯💋 𝘾𝙡𝙞𝙘𝙠𝙃𝙚𝙧𝙚▶ play.google.com/store/apps/details?id=com.cometstar.big_breast ▶ . . . . . . . . . . . . . . . . . . !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候0001111663

      2. Adisa

        Pamela, you‘re Amazing!!!

      3. Morgane Le Guiff

        me & Chloe are there !!! lol

      4. Tonya Sinner

        Love love love this booty workout! Best workout I have ever done for my bottom side!! Thank you!!❤❤💯

    2. SJ

      "Your booty will thank you" I'm quite sure my booty will be suing me for damages after that

    3. Mayra Restieau

      Me thinking we're done... Pam saying "tiny pulses" "hold on" 🥵🥵💀☠😂

    4. panji prasetya

      B.e.S.T f'u"l'l D.a.T.i.n.G -L-o-V-e-S-e-X-----۞------------ 18cams.xyz 》》 𝙊𝙣𝙡𝙮 𝘼𝙙𝙪𝙡𝙩 《《 !❤️ 在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味食物煮的時候 1618218137

    5. Chanel Wakayama

      on my week 2 and still having problems but definitely finishing all the workouts for her free programs!!

    6. Abigail

      no joke, I did this workout back in February for 3 days straight and saw a massive improvement but even crazier is I developed stretch marks around my booty a day after the 3 days of workout, this workout is incredible but very hard

    7. Torres Lopez America Kalia

      it feels so good when you finish the whole workout!!! keep pushing girls y'all got this

    8. isha jeet

      Can i grow booty with this if i’m quad dominant?

    9. isha jeet

      Can i grow booty also if i do this without weights and i’m on intermediate level?

      1. Abigail

        you could use rice bags or heavy water bottles for this if you need weights

    10. Quetzali Andalon

      First time using bands since about a years ago when I only used them 2-3 times and I started with easy but went to medium and wow the burn is hot

    11. Sude Caglak

      Day 1: till 8:52

    12. Hui Eskuchen

      Anyone knows the name of the first song. It got stuck in my head every day. TIA.

    13. Lesedi Khumo

      Pamela I enjoyed this,I am working towards becoming a fitness instructor like you...you Inspire me❣️🌻

    14. Dr. Hsu Wai Lwin

      my name is patrick and my brothers name is preston

    15. Dr. Hsu Wai Lwin

      what pam you mean ram the most strogest tank

    16. Catarina Sofia

      I paused and decided to quit 3 times during this workout 😅 but ended up finishing it anyways 🍑🔥

    17. Astrid Søvik

      You know the workout is hard when Pamela says she can’t talk anymore

    18. Astrid Søvik

      I love those exercises where I can read the comments while doing it.

    19. Anna Kram.

      *cries before*

    20. Fab di palma

      yeah but um... now whos gonna get me up from the floor?

    21. natalia

      i just wanna say i did it and im alive still

    22. Ted Dog

      Double the torture says it ALL

    23. Delaram Delavar

      It's a lot easier when you are there, talking to us and saying "hold on,not time to rest now". It is literally motivating, please talk and make more videos like this one

    24. Lena Willows

      Guys, if you struggle doing this workout: IT´S NORMAL. I was struggling so hard at the beginning but now I love doing it. My booty really started to grow when I did it so PLEASE DON´T GIVE UP. You can do it and I promise it`s worth it.

    25. Annice

      When she says "yeah i know" my brain is like "ah, she gets it! This hurts!" And then she mentions her shoe lace is untied 😫I've done this workout so many times, I should know Pam doesn't feel pain by now! 😆

    26. Sandra Meier

      Day 9 of Pam Workouts. Started way later than everyone else but was quite confident to be able to keep up since I am pretty fit. After this workout I must ask: HOW?? HOW on earth am I supposed to do 15 min thighs now?! Can't even crawl to my water bottle which is 1 meter away from me. Might try to call my boyfriend but my phone is on the table meaning I would have to stand up. Anyone please send help

    27. Jennifer

      I never thought i could hate someone so deeply.... in the moment

    28. Amelie

      I'm loosing my mind on the way 😇 one of the most challenging training🇯🇵🙋Pam!

    29. X X

      Lo hice jpt!!!!!!!

    30. Freyja Aldebaran

      Omg but did you guys realize how easy the glute bridge and pulses look but how hard they actually are 😭

    31. adriana barbuda

      i love your workouts but you're crazy as hell to be looking like that at the end

    32. Anna W.

      When she is saying „That‘s it for today 🥰“ and you have four more butt workouts to go 😂😰😭🍑🍑🍑 thanks pam!!

    33. Katka Dufková

      I really enjoyed it. :DD

    34. Klaudia Slancik

      I am dead... cant feel my butt and neither my legs.. cannot decide if I love it or hate it 😅😅

    35. Klára Bodláková

      Pam tie ypur shoes next time please my booty wouldnt mind 10 bonus seconds of rest🥲

    36. noe

      Can we please appreciate that there‘s not a single one-leg glute bridge in this workout🙌🏻

    37. Leonie Stricker

      Pam makes my legs shake harder than any man ever could

    38. Katarina Tutavac

      That moment when after 10min of Glute Bridge Pam says: "If you feel like it's too easy...". Like are you serious, I am dying!?!?🥵🥵😅😅❤

    39. Melie style

      she really knows how to kill

    40. Melie style

      at the beginning i thought okay i feel nothing i guess I'm already to strong or something but oooof i was wrong you killed me

    41. Angelashley95

      Didn't want to do today's scheduled workout but I pushed myself to do it and I got through this booty burn inducing workout 🔥🙊💪

      1. Claudia

        I'm proud of you!

    42. Steffi Longo

      Pamela: "...and slowly release" Me: dropping to the floor like a wet cloth

    43. Camila Balbuena

      I love her so much

    44. Aracely Caro Abrigo

      PAM I love you! Bueno I think that is better only With music, and not With instructions! ♡

    45. kathi love

      WHO else is here in week 14 on her plan and has no idea how to do 12 min cardio now 😶😶

      1. DaCoolCreeper

        14 weeks burh

      2. Sofia Fraidenraich

        Yuppp and the inner thigh workout

      3. Deborah Müller

        Omg saaame

      4. Claudia

        Same lmaooo I'm deadddd

    46. Selina Eder

      Am i the only one who hardly feel it in the booty when doing these deadlifts?🥴

      1. Bianca Breiding

        Deadlifts also have a big focus on strengthening the lower back and hamstrings so I think it's common not to fully notice it in the glutes!

    47. Leli clara Wittmann

      I am dead After this at 6. April 2021 and thought about doing the bubble but in the end but now i do the happy Cardiotraining. This is Zoo much🥵 ........OMG i did the Bubble but!!!!!!! I‘m soooo happy i did. ist🤩❤️

    48. Fia

      i think im starting to like my glutes more then gluten

      1. Claudia


    49. Rina N

      My foot stance is wide, but my knees are only slightly wider than the usual glute bridges for the wide glute bridge at the end lol

    50. amelie W

      i didn't even do it with weight, but i thought i'd rather do it with a stronger booty band instead ... bad decision.

    51. Jo

      Only for me this one is like dying? Just asking hahaha

      1. Claudia


    52. Idk wut to do w my life

      Does anyone sometimes replace the jump squats with jump squat+3 pulses?💀

      1. Claudia

        Lmao same I hate jump squatssss

    53. S D

      For first time I was screaming to you Pam omg this was soo hard but thank you 🥰

    54. Cecy

      That was killer!! But also super good! I mean if this doesn't work out to have a butty nothing else would

    55. Scarlet

      This is a really well-rounded (no pun intended!) workout! 🔥😄 When I see most "booty influencers" doing whole vids of donkey kicks, leg swings & abduction pulses with no resistance, I just cringe. This workout is pretty similar to how we train dancers. The exception is we use ankle weights & plyometrics, bc nothing builds those large lower body muscles faster than introducing explosive moves like box jumps. That's not for beginners, though. Start here!

    56. jadegirl12

      My fav workout right now! Makes your legs feel like jelly

    57. Elsa Shelton

      RIP to people who thought they were in good shape till they tried this (@me) 😂😂

    58. Turcan Vasilisa

      Everytime I see this workout in my plan I think "Oh no, I'm going to die", but I still do it 😭

    59. Virali Tiwari

      11 mins into the workout and I'm literally dead...Yet challenged myself to complete it let's see if I can!!

    60. Chiara Hartmann

      Thanks Pamela, love your Videos.❤️ It hurts and its funny😁

    61. Irene

      Pov: you are reading comments while you are doing glute bridges

    62. karla elizabeth

      my legs and butt r burning af, send help

    63. esma serra 6626

      my sweat burnt my eyes wth

    64. Luise

      20 minutes felt like neeeveeeeer endinnngggggggg

    65. Chloe Fletcher

      Pam “and slowly release” me with my hips already slammed back onto the floor “😳😅”

    66. Mary Hall

      Hi, which brand dumbbells are you using? Thanks

    67. narin _qwertzu

      Am I the only one noticing that she switched wide Bridge and wide Bridge pulses at the end 🤔


      thanks to you I'm back to get involved, and I'm already seeing results, I'll never be able to thank you enough! thank you soo soo much

    69. Nikola S

      In the end you should tell „i hope you are still alive”🤣

    70. Naziya kambarov


    71. thaugust

      I have such a hard time activating my right glute, but these videos have been a huge help so far!! Thank youuu

    72. Treasure Forever

      Pamela I think we need some professional opinions on the standing abductor moves! That just doesn’t feel right on my hips, knees, or my feet.

    73. Andreea

      my butt left the time space continuum after the 12 min activation and this one. i feel n o t h i n g but i cant walk lmao

    74. swag

      not me doing this at 2am

    75. EM

      Wow 🤫

    76. Eloise Cheyne

      I had plans to do some more workouts after this, but I quickly realised that simply would not happen

    77. alis rivas

      Los pueden traducir al español

    78. Patrizia Pievani

      The jump squats literally killed me

    79. Giorgia Amante


    80. AX Rose

      18:50 - do someone know what is the song? I cant find it 😭😭😭

    81. Thảo Anh

      My butt is on fire 🔥🔥

      1. Mr Bottler


    82. Nehpranatos Psy

      "Fire Hydrant" ah yes i see what you did their

    83. Harshita Agarwal

      Please tell me everhone else is also not ok, because I may start crying

      1. DaCoolCreeper

        lol I use this as a warm up

      2. Harshita Agarwal

        @Martina Halley im never doing it again

      3. Martina Halley

        im in a world of pain right now

    84. Sara V

      These are my favorite workouts on your channel!💪❤️

    85. Luyao Song

      This is sooooo painful, even after I tried this exercise many times. Every time it’s really pain in the ass...

    86. Luyao Song

      This is sooooo painful, even after I tried this exercise many times. Every time it’s really pain in the ass...

    87. Mashka LV

      Just..... omg wowwwwww

    88. Dreaming Ink

      Biiiiiiiiiiiiiiiiish this buuuuuuuuuuuurns. I use this as a "warm up" for my 10 x 10 20kg hip thrust set and getting amazing results 👊✨

    89. carl quarknase

      not me doing this with my chemistry online lesson as a background podcast

    90. Iljaa

      Is it cheating to skip the booty burn out and jump squats when you still have the bubble but workout to do? :p

    91. Anium Nimpu

      My thighs are burning more then booty. Am I doing the workout wrong?

      1. Helen Tube

        @Anium Nimpu good luck girl💜🍑

      2. Anium Nimpu

        @Helen Tube thanks alot I’ll try the same 💜

      3. Helen Tube

        @Anium Nimpui had the same problem until I started warming up my buttocks before I started exercising with weights, and I was constantly thinking about my buttocks so that I could activate them properly, I also ate in calorie spurlus and now I have overcome this problem

      4. Anium Nimpu

        @Helen Tube and also my thighs are getting bigger instead my booty😭

      5. Helen Tube

        and try to think about your booty when you do this exercises

    92. Sára Paľová

      It was realy nice like you still saying ´´I´m sorry´´ :D And me like ´´ it´s okey´´ but almost died during it :D

    93. Norrlännings ungar

      I have done this 4 times and it is always hurting so much 😵😵

    94. Gabuška

      Do we have to squeeze our booty during the jump squats? I mean when we are up ? It my 10 week of training and I see my booty is bigger but my stomach is not :( but don't give up, train hard with me, you have my support !

    95. e b

      last exercise "if it's too easy for you, just lift your hip up higher" me, drowning in my sweat: "ummm, who the f#ck is chilling at this point? You have to be some kind of hulk to feel nothing at the last exercise"

    96. LorenaLozada

      Music was awesome and in a perfect volume to put up with the pain.

    97. Lory T

      I can't believe the first time when I did this workout I screamed, and cried, because it was so hard. Now, two ot three months I made it almost without any effort and I'm going to do the new Bubble but workout! Keep going. It doesn't get easier we get stronger! 🍑💪

    98. Marita Swift

      That was amazing, thank you!

    99. Karen Nicolas

      anyone else thinks this gets easier and goes by faster ?

      1. Clau Mariangel