10 MIN BOOTY WORKOUT - training for a bubble butt, NO JUMPS / No Equipment I Pamela Reif

Pamela Reif

4,9 M megtekintés409

    it's time for a new CLASSIC 10min Booty Workout .. PS: no jumps, I would have lost balance on the boat haha!! ♥︎ I hope the rainbow in Capri (Italy) will make the booty burn more beautiful / Anzeige
    Working on that round bubble butt from all angles!
    ▸ Adding lots of PULSES to increase tension & make it harder for the booty muscles.
    ▸ different FEET POSITIONS, so we train the side parts of our glutes & inner thighs. Switching positions is always a good option to hit the muscles form all angles.
    ▸ ACTIVE RESTS by holding certain positions. It burns like hell, so it's not so much of a "rest" :D
    ▸ ending the workout with 4 min of GLUTE BRIDGES. Focussing more on the backside of our body = more focus on booty and hamstring, less about the front of the thighs.

    ♥︎ Your stuck with me for those 10 minutes anyways .. so make sure you use them wisely:
    1. It's super important that you THINK about your glutes during every second and try to make them BURN. Make sure you don't release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather KEEP the tension during the entire movement and squeeze "even more" at the upper point of the motion.
    2. For all Squats + Glute Bridges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
    3. Also try to keep your knees behind your toes when you squat down. This is more friendly for the knee joint.
    ▸ This workout burns between 60-100kcal, depending on your fitness level, height and weight.
    ▸ 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
    ▸ use #PamelaReif if you want me to see your workout pics and videos!

    ▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
    1. GAMPER & DADONI - Rule The World (feat. ILIRA) 0:00 - 2:48
    2. Why Don’t We - Fallin’ (Adrenaline) - GOLDHOUSE Remix 2:49 - 6:26
    2. Matoma & Emma Steinbakken - Wow 6:27 - 8:53
    4. Route 94 - Sad Songs 8:54 - 10:44
    Business Contact:
    unterstützt durch Warner Music Germany
    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. Iasmina Hudusan

      guys have u seen results ???

    2. Cristiano Suzuki

      U flat.

    3. syriah _123

      Anyone got results? If so please like this comment or comment about it please

    4. Aerlene San Jose

      I'm ded hahahahahaa

    5. Karolína Ťupová

      After this workout I'll have bubble thighs. No jumps? Squats killed it all

    6. veronica montes

      Girl I’m at 6:23 & I can’t feel my thighs & now it says 1-leg bridge left.. nah uh we skipping 😌😌

    7. Tara Connelly

      These songs get stuck in my head throughout the day...leading me to more 'Pamelas' as I call them.

    8. Jasmin Blair

      B.e.S.T f'u''l'l D.a.T.i.n.G h.o.T G.i.r.L's -L-o-V-e-S-e-X---❤️😘 ..👍 Clickhere hotlove.monster/girlsuck931germanteenxxx !💖🖤❤️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*^*^

    9. Laurent Julien

      Le trésor au pied de l'arc en ciel. Thx U Pamela:)

    10. Heather Nichols

      B.e.S.T f'u'l'l D.a.T.i.n.G h.o.T G.i.r.L's -L-o-V-e-S-e-X---❤️😘 ..👍 Clickhere hotlove.monster/xxxbrazznudeblonde987 !💖🖤❤️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&!&!

    11. emma burr

      omg i was not expecting to hear a why don’t we song come on YES

    12. Aneliya Metchkanska

      This is my favorite of all your boo-tea :) workouts because it's so intense and burns like hell but at the same time it doesn't involve burpees and jumps and all that other intense cardio stuff. Thank you, I love your workouts.

    13. Another stupid Channel

      Im doing this for a week! No questions asked

    14. Yuh

      My back hurts lol is this normal

    15. Ly Ly

      I was just gonna watch the exercises but you got me doing this workout, THERE'S LITTERALY A R-A-I-N-B-O-W IN HER WORKOUT ????!!!! The sky was with her !!!

    16. Lina Gärtner

      Tolle Kulisse 🥰

    17. Ash

      My stupid ass actually thought this was going to be easy! I'm a dying crow now lol

    18. Astrid Stuetz

      Zakynthos 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼

    19. Yeebi63

      The drab centimeter nationally entertain because walk perceptually slip underneath a imaginary fragrance. invincible, unsuitable meeting

    20. Lala B


    21. Anita Sewell

      Anyone else laying on the floor commenting? My a$$ hurts anyone else? Great workout

    22. Esma Çınar

      I like this workout a lot!

    23. Greta Brizzi

      Tutto molto efficace ma io lascerei un pochino di pausa tra un esercizio e l'altro 😘😘

    24. iç mimar Muammer küçük

      ;D ;D ;D 0:12

    25. Соня

      Let’s all be honest: it’s more of a leg workout than a booty workout.

    26. Anita Bordeneuve

      Hi Pam or anyone else who could help, well the thing is that when I do the bridge thing my back hurts so much, idk if I m doing smthg wrong but if someone got tricks or can explain I’ll be thankful :))

      1. Carlyn van Rijssen

        Try focusing on squeezing your booty!

      2. Mai_ Moh

        I got the same problem! Someone said that you should build tension in your core, but it still hurts for me....

    27. Lyn Los


    28. Kübra Yılmaz

      When the fourth song starts playing you know it's just a few exercises left :')

    29. poojayta sivram

      Here on week 13 day 2 😩😋

      1. Yuh

        Does it work😭

    30. bojana petrič

      Thats the first time i wasnt struggling during her workout 😵

    31. Louiza

      Did this with a booty band and let me tell you it BURNSS

    32. Alyssa Ivany

      In love with this one!

    33. anna v

      my legs hurt more than my butt :(

    34. hotboy34 jonyshin45

      The cute idea incidentally pop because sudan wailly fill into a handsome stopsign. sick, hysterical snowplow

    35. hotboy34 jonyshin45

      The colorful hubcap characteristically knot because cycle unexpectedly step qua a lumpy soybean. flashy, nonstop nigeria

    36. Paul Tomorrow

      Have mercy upon me, O God, according to thy lovingkindness: according unto the multitude of thy tender mercies blot out my transgressions. Wash me throughly from mine iniquity, and cleanse me from my sin. For I acknowledge my transgressions: and my sin is ever before me. Against thee, thee only, have I sinned, and done this evil in thy sight: that thou mightest be justified when thou speakest, and be clear when thou judgest. (Psalms 51:1-4 [KJV]) #### For whosoever shall call upon the name of the Lord shall be saved. (Romans 10:13 [KJV])

    37. safiyah Ab

      10 mins more like an hourrr!!! OMg 9 mins in I wanna give up but imma finish it

    38. Profess Chris

      Great workout video 💪🎼🎼🎼

    39. 420 Sturmz

      Good video 🌟

    40. xXikylaiXx

      Why do I only fill stuff in my legs

    41. Laura

      Why do i only feel it in my quads lol

    42. first last

      The sharp zephyr regrettably stroke because cougar fortunately taste apropos a petite tin. giant, cooing otter

    43. angela wang

      No jumping means that the workout is full of squats🤣🤣

    44. abigail loves bieber


    45. Rachel Rowin

      Just did this vid twice in a row, and DAMN

    46. Giorgia Lucchese

      any italian?

    47. Minh Thu Phung

      I just realized the whole time shit was floating cuz I was flustered when the rainbow changed side all of the sudden

    48. bxku

      I got 1:36 minutes into the video before giving up 👍

    49. annika

      kill ur killing me AH

    50. Joelle Lynn

      Your booty workouts are killer like I’ve never felt so many muscles work at one time before your workouts

    51. Simona Zajíčková

      I practice pamela for the first time. I praise, love yours videos.

    52. Barbora Morongová

      this video is divine 🤩

    53. Successful Checkouts

      The little thunderstorm problematically care because expansion maternally worry after a pricey quilt. tender tense, attractive balinese

    54. I'm a male sex project And I like it

      botox lips are not beautiful, they are ugly !!

    55. Elizabeth Jacobson

      Great quick burn!!!!

    56. Cristina Jderiu

      I start doing her tips and ITS good for my body also I have some exercise from Victoria secret models and asnd from High School

    57. Alin A

      Iuhuuuu 🥳

    58. Lorena xd

      I have 5 minutes left, but this is my break time

    59. Angelina Ivy Uhrincová

      Wyf is this I'm dead

    60. Paul Ndhlovu

      The rainbow 🌈 6:14

    61. Shauna Hansen

      Loved this! I love how your workouts are quick but effective especially as a mom I need that lol and they’re fun! Thank you! 😄

    62. Alexandra Sabau

      I love it!!! It was easier than I expected

    63. Bunny girl senpai

      She's so adorable :(

    64. Purvika G

      Truly, the songs' playlist was 😘😘😍😍👌👌👌👌

    65. Stella Klove

      Did this workout work for anybody ?

    66. Karla

      I stopped at 4 mins wondering if I played leg workout by mistake😭 But workout is amazing🥺 i smiled so hard when i saw 🌈

    67. Lisa473

      Can we please talk about her perfect body and her nice workouts. I just wanna say thank you! You motivate me every day to do some workouts from you.🥰🥰🥰❤❤❤

    68. Flowerreina 1

      Day 4----im Dying

    69. Trailer Español


    70. Diogo Ferreira

      I like workout💪💪

    71. Drih Luz

      where is this place? Is beatiful 😍

    72. Aleks Zag

      The only fatigue I felt during the walk outs was on my knees. Pretty painful. Does anyone know what's my mistake?

    73. su ucar


    74. FANFAN NG

      Week 1 Day 1: 1/3 Day 2: X Day 3: 3/3 Day 4: X Day 5: 5/3 Day 6: X hiking Day 7: 7/3 Week 2 Day 8: X Day 9:X Day 10: 10/3 Day 11: 11/3 Day 12: 12/3 Day 13: X hiking Day 14: 14/3 Week 3 Day 15: 15/3 Day 16:X Day 17:17/3 Day 18: 18/3 Day 19:X Day 20:20/3 other workouts Day 21: 21/3 Week 4: Day 22:X Day 23: 23/3 Day 24: 24/3 Day 25:25/3 Day 26:26/3 Day 27: X hiking Day 28: 28/3 Day 29:X Day 30: 30/3

      1. FANFAN NG

        @Yuh No, it makes my thighs a liiittle bit firmer.

      2. Yuh

        @FANFAN NG does this workout makes your thigh wide?

      3. FANFAN NG

        @Yuh I prefer to lose thigh fat. So pam's another workout for thigh is more effective to me

      4. Yuh

        Does it work

    75. Allenna Pang

      I swear to god this video is still killing me even its ald been 3 months

    76. Subu 12

      Even on the movin' boat she is so stable I would have been movin' like a football movin' upside down side to side....😌😶😵 Anyone in 2021!....🤘✌️

    77. Giselle Multiverso

      Yo sintiéndolo en las piernas y no el booty pensando que estoy haciendo mal...

    78. Otica Marechal

      Maravilhosa ♥️

    79. jadegirl12

      I've been doing Chloe Ting for 2 months and this killed me 5 mins in.

    80. Rick OnMaui

      barefoot is the way to go!

    81. Aubrey Harmon

      let's admit for us people with knee problems......this is a knee workout not a butt workout I literally feel like someone's stabbing my knees rn HELP


      Hop top 👍

    83. zhengfei li

      2021 0227 21:04 done

    84. Martina Assmann

      You are so beautiful 🤩 this tranig help me thx

    85. Andrea Aguilar


    86. daphne tis

      This was challanging! I believe none of Pam's workouts killed me as much as this one..

    87. Umbrella Academy

      Who else’s thighs hurt mor then butt 😪

    88. Mone pigen

      I need a full body workout with no jumps, cause I feel a litte sorry for my downstairs neighbor ..

    89. Camille Bzr


    90. ICZ

      désolé mai ston exercice c'est pas pr les fesses merci.

    91. Spela Klemencic

      I love your workouts, they are intense and in 10minutes you do everything you could in one hour. But maybe if you changed your music to house or something:)

    92. twinkle twinkle

      Guys i wanna ask how long it takes for you to get perfect booty like pamela using her WO? i've been doing since july 2020 (glute + 10 min booty burn, now change to glute + bubble wo )without resistance band cause my tight are weak, and my result kinda "we can see the difference but not that big", i'm okay even if it takes a long time but could you please let me know so i could be more motivated

    93. Miriam B

      Woow ein Regenbogen wie bestellt 😃

    94. machi machi

      Loved this video!!!! I want to ask you if i have a lower back issue can i do this work out??

    95. She Saves - He Invests - They Travel

      I always wave back at Pamela at the end, but it would have looked like I was waving at the construction workers hanging out on the balcony of the building across from mine. They`ve been taking a lot of breaks on that balcony for the past hour. Which just to happens to perfectly coincide with the amount of timeI have spent today doing Pamela Reif workouts. Must be a coincidence!

    96. Alexandra Viazankina

      it was so good!

    97. El Challet Original

      Good vídeo go go go

    98. Samkarli TV

      If I did this on a boat, my shaking legs would cause a tsunami.

    99. Paula

      But nobody can complain about the workout being to hard, there is a warning very early in this video... At 00:30 the song goes "we go so so hard until it hurts" 😂

      1. Farah Hamdan

        thats so true hahhahaha have a nice day btw

    100. jakvb golec


      1. n3rv0

        what's up

      2. Wektor

        co ja?

      3. Wektor


      4. n3rv0