15 MIN KNEE FRIENDLY BOOTY + Weight / No Squats, Deadlift + Glute Bridge Focus, Gym Style
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- čas přidán 13. 07. 2023
- A knee friendly & heavy Leg Workout, that doesn't involve squats, lunges, etc.! If you have bad joints or suffer from knee pain - this workout could work for you ♥︎ / Anzeige
You can do this at home or in the gym. It will help to GROW your booty. It also DOES NOT focus on the front parts of your thighs - only the hamstrings, booty & back muscles.
It includes lots of versions and sets of Deadlifts + Glute Bridges. We perform them on 1 leg, with elevation, different foot positions, and more. Those are 2 standard exercises I always include in my leg training and they give me great results, especially if you don’t want your thighs to grow so much!
▸ for all Deadlifts: If you feel it in your back, you’re not performing it 10000% correctly. Focus on pushing the weight up through your heels, with the strength of squeezing the booty hard. The back stays straight, but it doesn’t take over the range of the movement. We really (also mentally) focus on using the leg muscles.
▸ for all Glute Bridges: I elevate my feet here to get an even better Booty burn. Keep the bodyweight on the heels and squeeze the butt cheeks for every rep.
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▸ I am using a 18kg / 40 lbs dumbbell. Please choose a weight that feels good for you!
You could also use a barbell with a cushion for the Glute Bridges.
Your home-made alternatives:
1. Take a bag and fill it with dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc.
2. A chair instead of the bench
3. Books instead of my weight plates (underneath the feet)
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You will like this video, if you like my:
- 20 MIN BOOTY WORKOUT - weight & booty band
- 20 MIN BOOTY + THIGHS - with weight
- 15 MIN BOOTY - weight, booty band
- 10 MIN BUBBLE BUTT - Glute Bridge Burnout
- 20 MIN GYM STYLE BOOTY
- 20MIN BOOTY BUILDER
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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
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I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetActive
1. Ian Hooper - Happy
2. Maisie Peters - Run
3. The Kolors - ITALODISCO
4. Wankelmut, BELLA X - Overdrive
5. Nathan Dawe, Joel Corry, Ella Henderson - 0800 HEAVEN
6. Rammor - love me just a little
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Business Contact:
pamela_reif@icloud.com
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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. - Sport
Try this one with a 10min Booty Activation before (like 10min Booty Pump, Bombastic Booty, etc.) - this will work magic 🥰 and I am wearing my new Pam x Puma collection here! It will drop on July 21st on puma.com and Zalando 💙 it blends so beautifully with es Vedra hahaaaa... who can guess the inspo?
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Wow beautiful ! It would mean a lot to me if you tried one of my workouts too 😇
❤ hard ❤
The root of all health is in the brain. The trunk of it is in emotion. The branches and leaves are the body. The flower of health blooms when all parts work together.
Beautiful ❤
❤
I had no idea that first sitting move could activate the glutes! This was an amazing workout overall. Please do more joint friendly workouts :)
After 2.5 years training with you, never skipping a day, I got sick recently and my body is still resting 🥺 Miss working out a lot and I cannot wait to start again ❤
@@MdoubleHBx stop spamming bro
@@MdoubleHBx oh cool, it's the first time i've seen this text, have you got anything else?
ahhh i can‘t even tell how amazing this feels in my muscles! while squats tend to hurt in the thighs more, this 100% focuses on the 🍑 cheeks and it feels twice as efficient as „normal“ leg workouts! 😍 THANK YOU
@MdoubleHBx😂😂😂😂 what the hell
Since I suffer from knee pain this is by far my favorite booty workout ever ❤
Could you maybe do a video where are you explain how you began your fitness journey, and which exercise you used at the beginning of it? That would be great :-)
I tried this with a booty band on my knees and it really helped to stabilize my legs! They were very shaky 😂 amazing Pam, love ur exercises, you are always surprising us ❤
Dzięki Tobie wyszłam z zaburzeń odżywiania ❤ Teraz jem i ćwiczę żeby długo żyć i zdrowo ❤ Kocham swoje ciało takim jakim jest ❤
OMG THE KOLORS IN A PAM WORKOUT VID 😍
Your workouts make so much fun! You don’t even notice doing sm good for your body. ❤
Love these! We need more weight booty workouts please❤❤❤😊
thank you for your workouts Pam! I really appreciate them all and it's so nice that you're using your strengths to make the world a better place ❤❤❤ I would love to see you do a video on how to use gym equipment and gym workouts for newcomers because I know it can be overwhelming at first. Stay happy and healthy x
can't wait to try this 😆
OMG that view is wallpaper material. So relaxing to see the sky changing colours during the workout. Another perfect workout. PAM is the best
Hard but went by so fast! I was surprised at the end that it was already over. Now I can’t wait to try it again.
Yay for another gym style booty work out! ❤ I’m definitely adding this to my routine!
I really appreciate you Pamela for helping us to be in shape❤
Hi, thanks a lot for knee friendly videos! They are really really useful!
Finally! Please create more joint friendly workouts like this 🩷
Yes please
Just did this in the gym, booty feels amazing! Please more gym type workouts! ❤
Thank you Pamela for teaching us to do good exercise, you are the best
I liked it A LOT! Thank you Pamela for the best routine, as always! 🤩🤩🤩🤩
Love these gym style videos! So fun and the playlist is amazing ❤🔥🍑
Love Pam's work outs 🩷🩷🩷 ready to start my day with this one 🎉💃🏽and this view🌅😍😍😍
The video setting is so beautiful! Thank you so much for making it with new ideas ❤
the amount of effort you put into these workouts is incredible. the quality is amazing, and the tiny details NEVER go unnoticed. just watched your ig stories and so grateful. THANK you pamela❤
@@MdoubleHBx😂😂😂
@@MdoubleHBxbruh just give up
I can tell this is such a wonderful booty workout. I can’t wait to try it. ❤
The Summer workout I needed. Thanks for the sweat, Pam!
Genau zum richtigen Zeitpunkt. Wollte grad booty trainieren. Freue mich jetzt!🎉
Ich auch 😊
My favourite booty workout! A lot of different exercises, helping time go faster
Love that this incorporates weights😍🙌🏼💪🏼
Omgggg! You posted this in the right time! I just arrived to the gym) I'm gonna try it now and update ❤
UPDATE: THIS IS SOOO COOOL!!! Defenatly one if my favorite one's now!! I have been training with you a little less than a year, but I love your workouts so much!!!!❤❤❤
Non ci credo che hai messo Italodisco nelle canzoni ❤☺️🇮🇹
Hello Pamela! Love your workouts and would like to focus on my booty now. I have lower back pain so unable to do glute bridges, are you planning on a back friendly version of the booty workout? Thank youu x
Awesome Pam, thank you!!!!🎉 happy bday!!
Ich werde das Workout zwar erst nachher ausprobieren, aber es müsste jetzt schon mein Favorit sein, weil du einfach ein Lied von Maisie Peters rein hast!! Sie ist meine absolute Lieblingssängerin!! 😲😍
Awesome workout, thank you! Be blessed :)
So amazing, my body feels great 👍🏻 🎉
Hi Pamela, this is Nathan and you do a great and amazing job on your workout videos ❤
Amazing video, thank you Pamela 💘
I mean… just watching this gave me happiness and made me calm 😌
thank you Pamela! 💕💪
yaaaay another video!!! Miss Pamela you make me have a full on workout everyday i feel like im at the gym at times i dont even go cause i know youre workouts give me that same feeling in my body like if i was at the gym you make me get drenched in sweat and feeel the burn i love it you are amazing Pamela Keep it up!!! 🥳🥳🥳🥳🥳🥳🥳
Love your workouts!!!
I haven't tried it yet but this workout looks amazing. But I desperately look forward to see a "thinner legs" workout from Pamela, even if I know that I can't make my calves thinner because I played football when I was a teenager. (By the way I'm doing most of the thigh workouts alternately on my leg day. I have a good system.) ❤
@@MdoubleHBxI hope this is a joke😂
So excited to try this!
Wonderful workout, would love to see a short preview of the exercises if possible :) more glute workouts please!! ❤
wow, i love the exercise
Booty Day ist nicht so mein Trainingstag aber das Workout hat echt Spaß gemacht und es kam mir nicht vor wie 15min 🙈. Es sind tolle Übungen dabei 🤗
Beautiful place,song and workout like always🎉
This one is reallyyyy Hard but my glutes are burning!! Love it!🔥🔥🔥
Amazing workout.
Perfect as always you are a great profesional. I see that you are in my country Ibiza, I want to go in september it will be lest crowdy.
Wow, that was burning 🔥 loooove!!!
Perfect training❤
The Kolors!!!
here from Italy 🥳❤️
Exactly what I needed today. Perfect knee friendly wokrout that got me sweating.
Love the scenery xxxx
omg my best booty video was "bubble but" but now this video because i feel so much FIRE in my booty
Pls do more of “gym style” videos 🙏🏼
Love this
It seems Hard, but I wanna try it now. 😘😘😘
Love the choice of music! Could you put something from MANESKIN, pleasee? ❤
Doesn't feel hard when you're doing this workout but my legs were sore for 3 days after ;)
Buena rutina con peso, gracias Pamela,mun abrazo con mucho cariño desde Coombia❤️❤️❤️👍👍❤️❤️💋🍅🚴🏻🇨🇴
Always love your workout Can do more weight lifting video?
The First exercise doesn't use glutes... Deadlifts does but when you do them seated your glutes are no more the main focus, that is a fantastic exercise for lower back and posture, but not for glutes
Love your workouts! I was wondering if you could do some more of your 15min beginner - Medium abs workouts? It gave me one of my best burns I’ve had in a while.
This is kinda rude. I’m none of those things and it shouldn’t matter.
Seriously? So because I eat meat, and my worldly outer appearance isn’t what you desire and what you look at that means that I am not good enough. that’s just rude and you were not worth any woman’s time no matter who she is. The outside doesn’t matter one bit.
Do you realize you just called yourself not intelligent because you have an opinion on what you think you’re a woman should be and what matters.
In what way? There was nothing wrong with being vegan, but there was also nothing wrong with eating meat.
this was the best since bubble but and it will stay the best until pamela does it better. GIRL IM IN FIREE
Very cool workout! I didn't even notice how 15 minutes had passed. Exercises make you concentrate completely on the correctness of execution. Pam, thank you!
P.s. I send hot kisses...
Super ❤
I really like this one! Though, I am still learning to use the bench so there's a lot of muscle use besides the booty (lol)
This is amazing but man do I hate working out my lower body
fantastic view
Sentire I the kolors mentre ti sta soffrendo il booty è qualcosa di fantastico! :D
An angel landed in Ibiza.
Hey Pam ! Thanks for this amazing workout but please can you explain the exercise because I cannot feel my booty doing the exercises despite I’m using a 14 kg kettlebell. I think I m doing something wrong with the movements
Обожаю! ♥️
Thank you Lord for my strengh ❤ thanks dear Pamela
I imagine with an 18kg weight this would be super challenging..the heaviest weight I have is 8kg-10kg😅 so it was medium intensity?... ill defo try this at the gym with a 12kg weight😝 thanks Pam!❤
Never clicked so fast 🎉
best best best our lovely Pam😍😍
It's very intensive workout! 😻💯🔥🍑 Grateful to you, Pamela! ♥️🙌
I would love a bodyweight exercise collaboration between Pam and Cristiano Ronaldo.
Sport of the day 2/3 ✅
My booty is burning 🔥
Challenge for this workout:
In order to avoid dirty tights don't let your butt touch the ground! 🍑😉
Красота конечно.
Gonna try this ASAP! Also Pam I think you made a little spelling mistake in the thumbnail 😅
Thank you so much 💕💕🇵🇭👠👠🔥💪
Yass! and you have used Maisie's song! :)
Eres asombrosa… Pamela bríndanos videos para cardio abs pilates ❤
What would u think about a pilates wall workout?
OMG THE KOLORS IN A PAM WORKOUT VID
which ones are these ones now? lol very new type of burn
Super ❤❤❤❤😊😊😊😊
I really enjoy this workout for a more chill booty day when you are not feeling your best, however, labelling one legged bridge's as "knee friendly" is questionable. 🤔
The begining part with one leg doing it on chair, which is kind of worried about the chair will slide to back so put elbows to support I don't know it's right or not?
Question concerning the "1-leg deadlift" at 11:11 as a 1,80m tall person do I need a higher chair or is it ok to bend the other knee? Thank you for your help!
did it