10 MIN BOOTY PUMP - set your butt on fire & make it grow I Pamela Reif

Pamela Reif

4,2 M megtekintés274

    a killeeeerrrrr Booty Activation Routine - without squats, lunges or jumps ... (only 2 squat holds, but that doesn't count haha) ♥︎/ Werbung
    We put a huge focus on our BOOTY, trying to not include a lot of thigh work. This way we isolate the glute muscles, learn to use them properly & grow less of our thighs.
    This workout is for you, if you ...
    - like the 12min Grow Your Booty Routine
    - only feel your thighs burning during squats
    - have bad joints or knee pain
    - want to grow your bubble butt & therefore need to put a bigger focus on it
    - are looking for a efficient Glute Activation before your heavy Leg Day
    ♥︎ let's set our glutes on fire!
    PS: THINK ABOUT YOUR BUTT MUSCLES. Imagine how they give you the strength for every movement. How they lift your hip on during a glute bridge, how they squeeze during the fire hydrants, how they hold the tension (piece of paper between the butt cheeks - you know the deal), and so on. It makes a huge difference!
    Adding a resistance band is definitely helpful to put more focus on the booty. I can especially recommend it, if you want to target the sides of your butt. In case you don't have a booty band yet - don't worry! You can still do this workout :)
    If you need breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
    ▸ 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 Pam App ♥︎ Free workout plans, tips & recipes:

    You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.
    1. LANNÉ & Laurell - Anywhere 0:00 - 2:14
    2. Clean Bandit - Higher (feat. iann dior) 2:15 - 5:35
    3. JC Stewart - I Need You To Hate Me (Alle Farben Remix) 5:36 - 8:43
    4. Sia and David Guetta - Floating Through Space 8:44 - 11:06
    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: 2 hónapja


    1. Pamela Reif

      THANK YOU FOR 6M 😭♥️ isn't it crazy, how many people "enjoy" coming together to train & sweat? 🥺 I love being your online training buddy & although we have never met in person - I still feel very connected to you. Reading the comments & reposting you on Instagram is my favorite thing ever. and now.... make that booty burn!!!!! 😈

      1. Ira Keanu

        dont know if anyone gives a damn but last night I hacked my girlfriends Facebook account by using Siczine. You can find it by Googling for SicZine password hacker ;)

      2. dra gon

        Free Workout App ❤❤🍑🍑🍑 100% Free +++ ✅ ✅ +++++ 𝘾𝙡𝙞𝙘𝙠𝙃𝙚𝙧𝙚▶ play.google.com/store/apps/details?id=com.cometstar.buttocksWorkout2 ▶ !💋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💋💋💋💋💋!!?-++

      3. POSH ALLURE


      4. POSH ALLURE


    2. Xenia Brokof

      long time ago since my butt has hurted this much!!! Thanks pam for those intense workouts, I really love them!🤩

    3. Melissa Gomes

      Is one set enough?

      1. xx22 xx


    4. Br4

      Does somebody else feel that, just at the beginning of the second last exercise, when you are about to quit, Pam smiles and make you feel like you hate and love her at the same time, so you get the energy to end? Or it's just me? Hahahahaha

    5. Anastasija Petrovic

      I don't know why I thought that using a tougher booty band would be a good idea...

    6. Fruzsina Széll

      help!! how many calories can i burn with this?

      1. Fruzsina Széll

        @Elhyn thank you so much♥️

      2. Elhyn

        Hi, my apple watch says I burned 71 cal with this!

    7. Pretty rude it‘s not friday yet

      My resistance band curls up all the time.. It's so annoying, what am I doing wrong? 😫

    8. blablabla bla

      And again I dont know how I can do this to me

    9. Talya Rotstain

      Title: "Set your butt on fire" Me: yes😏

    10. Sterling Torres Torres

      I love every routine of yours 👍🏽

    11. Jaro B

      I am like what comes next bootilicious DIE?? will I die now?😁😁😁😁 I can not see well into far🙈

    12. mb

      My favorite exercise is no longer “well done”. It’s “bootylicious bye”!

    13. maja maja

      Thank you

    14. Merve Çetin

      is this effective for hip dips?

    15. faye stilinski

      Going to do this for 9 days :) Like to remind me ❤️ Day 1 : Day 2 : Day 3 : Day 4 : Day 5 : Day 6 : Day 7 : Day 8 : Day 9 :

      1. Shirani Dhauri

        You can do it !!

    16. Daniela Alami

      omg this buuuuuuurrrnnnnnnsssss to much

    17. Tatiana Skoura

      Bravo, thanks you very much!!!!

    18. Merve Çetin

      yess girl i love this workout the burn is so real

    19. I Am Dokyeom Mystery Mystery

      The glute bridges killed me but this is one of my favorite booty workouts🥰

    20. Sofia Matos

      I don’t know if any of you counts the minutes to the end of the video while doing it, but I do and gotta sayyy... this wasn’t 10min. It was 10 and a half and I was expecting to finish it and then it felt like additional 30sec extra which is by no means fair #justsaying

    21. Giulia Spera

      please help me I follow pamela a lot but I would like to know if this workout is effective how long? do you have to follow a diet? 7 days a week? please answer me i'm desperate

      1. Gelsomina De Rosa

        hi, it's effective, do it 3/4 days per week, try to eat healthy, but don't restrict just enjoy food and think positively. You should see results! Also, remember that Pam has been working out for about 8 years now, so don't worry if you struggle or can't complete it. (btw her workouts are all soo good) Good luck and have a great day ❤️

    22. xLoveOkki

      I think I just destroyed my booty

    23. Selin Bey

      this is literally the best glute activation video i have ever seen! thank you pamela🤍

    24. Alpine with V

      Does anyone know what kind of band resistance we are supposed to use or what Pam is using?

    25. Ece Devgan


    26. Annika _

      It's probably just me but Booty workouts are a different kind of exhausture. It's not that my muscles hurt like hell. It's just simply impossible for them to move anymore.

    27. Michella

      Did this with a black booty band. At the end my legs were shaking so hard I just couldn't get it together 😂

    28. kyut aq

      ✨✊🏼 pamela reif queen of supersets ✊🏼✨ this workout burns for days! this is really great.

    29. Talia Shalom

      Am I the only one who need a whole brand new comment section?

    30. Kst Mich

      I used my heavy resistance bands and i started hallucinating the timer beeps in the last few minutes..

    31. soso

      today was the first time that when pam said "with the right" I did it "with the right"

    32. Chris getoutflgbrnr

      The perfect ass

    33. Annelise Durand

      Thank you 🙏💚

    34. thestruggleisreal

      not me reading well done instead of wide pulses and being very disappointed :(

    35. Nicole Pino

      *end of the workout* Pam: leaves with resistance band on, looks like a queen Me: take off the resistence band agressively, throws it away

    36. vyvienn

      The variety of exercises in this video kept it really fun. I don't think I need to mention it was challenging... :D

    37. Margot

      Seeing videos: ok seems quite easy, I can do that. Doing: oh my god think I'm gonna die who the fuck made me do it 😭

    38. Sam M.

      my favourite workout video !

    39. Rianne Kempenaar

      Best workout ever

    40. Viví Marseglia

      fascia medium

      1. Viví Marseglia

        prova con heavy

    41. Cartagène 13.

      I haven’t trained my booty for 2 weeks and I swear it’s the first time in a long time that I’ve suffered this much 💀

    42. Li Min

      I love you Pamela!!!❤️

    43. Li Min

      I can’t feel my butt after this.....

    44. Poison Paradise

      Me : drops the glute bridge hold Pam : looks at me and tells me to lift it up

    45. eli nguyen

      the last song always gets me in a good mood:))

    46. emma. sw

      I did this with two booty bands... So much pain

    47. Jen ABell

      I'll admit I kind of don't understand that last move.

      1. Kst Mich

        You have to push your legs wide and hold it..

    48. Svatava Dolečková

      Good warmup for my legday

    49. Leo from VIXX draws better than me

      The most difficult booty workout so far

    50. Princess Marivic Pineda

      My legs at the last 3 exercises: magnitude 8. Especially my left leg.

    51. Наймитенко Алька

      Руские вы тут?

    52. Zsa Bautista

      My fav booty workout! Thanks pam

    53. H M

      I don't think my booty has ever been in so much pain

    54. Marian Johan

      My heart filled with gratitude and appreciation to Dr Imhans on youtube for curing my HIV with his natural roots and herbs. Am now perfectly okay. God bless you for me.......

    55. Michelle Fierro

      Love it, I feel the 🔥 burn

    56. Aisha Thapa

      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 : 18cams.xyz !💖🖤❤️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1

    57. Mr. John Eevie Dean

      You certainly made something grow

    58. Dinesh Goyal

      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

    59. A B

      Does it work with any one?

    60. A L

      Bootylicious bye is my fav exercise :D Just kidding :) love this routine :)

    61. Albina Beganovic

      Ti voglio bene... Sei migliore 😘

    62. Aarushi Bhatnagar

      i so love this workout 🥺

    63. sena içen

      My booty 🥵🥵🥵

    64. Nati B.

      Ich habe 2 Booty Bänder- die extrem harten- Plus 8 kg Gewicht- my Booty is shakingggg🤝🏼

    65. Elza Kalac

      I'm sorry to ask this but how long does it take to see the results?

      1. juju

        Give it like a week or two, take a day or two off, depending on you body type you should see results in a month ig

    66. Livia Podrecca

      I think that Clean Bandit actually said "AHIA AHIA AHIA" not "higher higher higher"

    67. Ellen De Witte

      Great booty workout 😃

    68. Leni_ SophXx

      Just watching this for the tips on peeing without a toilet present

    69. Sarah. Salvatore

      Congratulation to all, who are here after 3 other booty workouts on the 45 min. plan, you got this!

    70. Angel Sorrera

      When you're dying while doing the fire hydrants then there's a random "i love you" from the music😭

    71. Vanessa

      My booty is on fire. Ich liebe dich! ❤️🤩🥵

    72. Maeve Gallardo Gallagher

      One year of Pam workouts and she still KILLS me every time! This one is 🔥🔥🔥

    73. Czarne Oczko

      Holy shit my ass dead

    74. S. W.

      Does it work

    75. Peter Doc

      Inzwischen international unterwegs .... ist Bernd der Papa oder Opa ?? Grüsslis Peter aus KA

    76. F R

      Wooooow I did this workout yesterday and today I'm feeling my booty still burning and painful.

    77. JustJojoThings

      The song: "I need you to hate me" Me: "yeah no worries, I do"

    78. Cinthia LG

      Week 11, we can do it!!

    79. Carla Moreno

      Pamela Reifs 🎵🎶 are hype,. An added feeling for working out together my body and soul. :)

    80. Λυδια Κ.

      This is a killer for my butt. At least I hope I'll see good results. I just don't understand how can she makes these exercises looks so effortless

    81. tina joseph.

      when a booty activation feels like a whole workout..

    82. Charlotte G.

      i finally found booty bands! I'm really motivated now to work out and use them and be more efficient with them :)

    83. Nina Vujošević

      pov:you're doing Pamela's 45min sweaty week plan🥲

    84. Jasmin S.

      It's my 3rd week with your workouts and I do this booty workout 2 times in a week and I love it. It burns but it feels so good😊

    85. Sinem Glb

      I ammmmmm crying... came here as an finisher ... biggest mistake ❤️😖😭

    86. Theli Wa

      Why is this comment section so funny and relatable

    87. Kate Nolan

      That workout is amazing! But the Position changes really bothered me because in the first place i didnt knew where to sit down on or what to hold onto. That costed me some time... but i liked it anyway xx

    88. Diana Zhekova

      I fell asleep with booty band on after day 2 of workout plan♥️

    89. Nina 123

      I love your workouts thank you so much 😊

    90. Kristýna Peřinová

      I did It all with 2 booty bands, that was one of mine worst ideas

    91. Eleonora

      During the last exercise my legs and feet were shaking so much that I can firmly say that I learnt how to dance Tip Tap 😂😂😂

    92. mb

      Its so hard😭😭

    93. Lauren White

      Just a word of advice, it’s best not to train your ‘booty’ everyday (which I was doing) as it doesn’t give it time for the muscle to heal (and build) .....just incase anyway didn’t realise this (maybe I’m just stupid) 😂 working your butt 3 times a week is more effective than doing it every day

      1. Jana


    94. Kim Bautista Mallari

      After doing this workout, I nearly forgot how to walk

    95. jupiter

      woo that was really hard today

    96. Tamara Hrdlicka


    97. Tierney Nalu

      I swear she's the only one I trust I give me a good workout 🙏🏼

    98. Tricia Mpiima

      And here I thought I was REALLY working my glutes... this is on another level

    99. Nice DeCandia

      I saw your name on a twitter comment and now i am addicted. God bless u! Amazing!

    100. Azriel Galang

      Idk if I'm doing the workouts wrong but when I'm doing like abducter and stuff I don't really feel it in my butt. I feel it mostly on my thighs, does anyone has any tips on how I can do it??

      1. Azriel Galang

        @juju Okay, I’ll try. Thank you so much!

      2. juju

        It's mind muscle connection try to lift yourself up with the strength of your butt not legs, or try some booty activation exercises before doing this