10 MIN HARD BUT(T) WORTH IT - Booty Activation, it’s magic for your glutes!
Vložit
- čas přidán 1. 10. 2023
- Do this TO START any Leg Day for the best Booty results! ♥︎ / Werbung
People always ask me „how do you have a comparable big booty, but no big thighs?“ - well yes, parts of it is genetics BUTT I’m also verryyyy specific about my Leg Days :D It’s like science to me! Even if I perform compound exercises (Squats, Deadlifts, ..) I make sure to mainnnnnnly focus on my booty, not my thighs.
▸ Strategy 1: Activating my glutes is a must for me. No matter if I train at home, with bodyweight or weights in the gym. It’s the best way to make me feel my backside burning & working for the rest of the session. Squats, deadlifts, glute bridges - I want the compound exercises to hit your butt!
▸ Strategy 2: Your brain is a very powerful thing. And mind-muscle connection is no joke. If you are stuck with me for the length of this video, make sure to visualize your booty muscles doing the work. The more you think about it, the more intense you’ll hit the muscle.
▸ Strategy 3: Add any of those movements as a Superset to heavier exercises (Squats, ..). This makes sure your bubble butt stays activated.
▸ Strategy 4: Add a burnout in the end of the session. This video or any of my other „Booty Activation“ videos will work great as a burnout :) make it shake!
You will (hopefully) like this workout, if you like my…
- 10min Booty Pump
- 12min Grow Your Booty
- 10min Bombastic Booty
- 10min 4-Sides Booty Activation
- 12min Side Booty
_
➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. 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!
__
You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.
wmg.click/GetActive
1. Bella Poarch, Lauv - Crush
2. BELLA X - Cloud 9
3. Mathieu Koss, Madcon - Queen for a Day (Yeke Yeke)
4. Alle Farben, James Carter, VARGEN - Wanna Dance
__
Business Contact:
pamela_reif@icloud.com
unterstützt durch Warner Music Germany
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
You are the reason I don’t hate my body anymore. You have no idea how much that means. Love you Pamela
She did that for me too 🤍
I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.
Hello! What kind of workouts do you like?
Meeee tooo!
That’s how the best compliment sounds
can’t believe you used my song☺I was literally just doing one of ur ab workouts hehe
Am I...the first reply?
❤
❤❤❤
love you ❤
OMG your here!!!
This was insaneee I've never felt a glute activation more than I do rn
Agreed that’s one of the best booty workout in my opinion
Truuuue
Pamela is a life saver for me. As a kid, I don’t have the money nor transportation to go to the gym. I’ve been doing her home workouts for a while now and they never disappoint.
Wow! You’re doing great starting early, you will be grateful to your past self🥰
I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.
her hair flip, smile and hands clap really never fail to make me smile and proud of myself. she is an angel
The relief I felt when I read "Drop the booty band at any time if necessary" But an even bigger relief when I accepted the challenge and made the whole time with the booty band on. Practice equals progress! This workout burns so good 🍑
even though i am shaking like a ringing phone on the top of a washing machine during some movements, i‘m so thankful for this workout, it‘s really something new which gets me starting the hardest day of the week (booty day 😂) 💜💜💜
To think that she wrote that it is to START the session 😂😂😂 no way I’m going to continue after this tho xD
I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.
Damn this was exactly how I was during the last move lmao
Im reading the comments while doing the exercises.. you all give me hope people 🫶🏼 im out of shape and I’m struggling more than usual to finish Pamela’s workouts so I need motivation 🥲🫶🏼 thank you Pamela and thank you all girls 🥰
We all have been there. Don't worry at all❤
Don’t worry about being perfect. You’ll get there eventually and it’s going to feel so rewarding 🫶🏼
As an avid follower of Pam since 5 years ago, I can affirm you guys that Pam's booty workouts (or I would say all of Pam's workout) really do wonders! I was skinny years ago but now I'm toned with good shape (especially in the booty part)! Thank you Pam! ❤
I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.
im having the same issue at the moment, how mucht time did it take to get that shape?
your comment gave me hope! I'm skinny as well and gaining muscle mass seems impossible. May ask what exercises you found more effective?
I get made fun of for having a massive booty, literally doing this exercise to make it smaller lmao
Which of her booty workouts are your favourite or which do you think that are the most effective?
I got really depressed and due to which had to take medication and gained back all the weight after losing it so so difficultly. I'm restarting my fitness journey. I hope I lose all the fat again and love myself for the shape I am again. Wish me a luck guys. :)
You got this!!
good luck💌
@@Bunsenburner697Thanks love, I hope so!
@@ooooo-uw3of Thank you sweety
I‘m proud of you for starting again! You can do this.
Glute bridges in the end are a perfect finisher!
I have a damaged lumbar disc and your exercises are so gentle and do not harm my spine. I love these exercises. good job Pamela ❤
Girl I needed this so bad! After playing volleyball for several years, the focus was on strong legs but not necessarily on our glutes. I realize that I've been doing it wrong for nearly eight years so many big thanks!!!!
Hello girls! I’m telling you, Pamela is THE best. My sis started doing her lower body workouts, she feels great ever since. The other day, she grabbed me and lifted me up like I was weightless 😅 This girl creates superwomen💪🏾🎉
2nd day doing this workout. A love/hate relationship w it but the BURN is AMAZING!!! And the playlist is so good, it motivates me alot. Thank you, Pamela ❤😊
Will be updating every 2 days! Also rest for the weekend
4th day: it's still difficult, burns alot!
I felt that my booty has strength for the first time after a couple times doing this workout. It’s really something!
i was just looking for a glutes workout and this came in the perfect time!
Pam, I love working out because of you and everything that you do. I started 3 years ago with your workouts and it is never ever boring. Thank you for everything. PS: I would love for you to do a Latin Dance workout/ include more latin music. 💜 you Pam
Yesss!!! A latin dance workout would be THE BESTT😜😜💃💃
I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.
This was super tough, especially at the start! love it!
Who else is doing the Pam workouts., but not eating healthy?! 😂😩😀😂😩
Nooo stop that's me 🤣😭
Psch never let them know that😂
If you’re overweight you need to eat healthy and clean and also do cardio exercise at least 4 hours a week to see a good result.
😂😂😂
@@christinathoma9229 cann't you just let people do whatever they want? Nobody asked for advice here
Pamela i love you, you don't know how your workouts helps me physically and mentally
It’s my first day trying this workout! Wish me luck girls ☺️ I was always insecure about my bootie, time to change it!
Hey girl!! how is it going?
PAMELA!!!😭💖
Thank you so much, I was waiting for this glute workout!!😭🙌🏻🍒✨
You are the reason I have fun working out! So good!
That really made my day,I felt really sluggish and dirty.And when I saw that new Workout in your App,I was really happy.And also that workout is way better than the other activations!Keep your good work going Pam💕
This workout is amazing! I love it! I can really feel the burn!
Very comforting to watch Pam's legs shaking just a tiny bit on the last booty hold while my own legs are vibrating and jerking around like they have a mind of their own 😂😂
Your work outs get better and better!!!
I love how easy she makes this look....with a resistance band on...meanwhile at my place I am gasping for breath and collapsing....Thank you Pam! 😊 I used to think I was working out my booty until I did this routine 😅
Finally, I was waiting for this workout!! Thanks Pam keep it up❤
Doing withouth band because I don't have one right now but was hard enough even like this.
Loved this one! These 10 minute workouts really do wonders.
Just did this 10 min hard butt activation - worth every second! It's like magic for the glutes! Takes me back to the transformative teachings of my lifecoach Lisa Haisha during her retreat in the Philippines. Your dedication to fitness and Lisa's wisdom both inspire me daily on the path to greatness. Thanks for the incredible workout inspo!
You are literally the best fitness person on CZcams ❤ thank you so much for all of your videos!
I want another version of cardio+weight with new exercises I loved ittt💖💖
Love you and your content so much
Always helps me on the days when I can’t access my gym or just wanna stay home
Was für ein super Po-Workout! Danke Pam! Jetzt gehts mit Schwung und ordentlich Booty-Power ins nächste 🥳🥳🥳
My favorite training so far!
THAT WAS THE BEST BUTT WORKOUT I'VE EVER DONE!!! THIS WAS INTENSE!!! THANK YOU VERY MUCH!!!
This one is SO GOOD, needed it
i love this workout set!!
Especially loved the music mix on this one. Fun vidl.
My new fav booty workout, loved the burnnnnn
Dear pamela, Your exercises are amazing. I take notes from your performance and i teach them to my students.
Remember, You are amazing too.
Love you ❤😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍😍
thank you so much, I suffer from anxiety these days and this helps me not fall apart
Pamelaaaaa!!!! This one was too hardddd 🥲🥲🥲🥲😅
oh my goodness! is all i can say, how you did that the entire time with band! Girl you bad, thank you for the video AWESOME! love love loved it! IM gonna keep at it till i get
loving the theme of this workout!
Du bist die Beste❤ ich liebe deine Videos
You know when the workout is good when the booty band snaps in half🔥
that's also how you know you'll need a new booty band
Amazing!I just did your workout and it was awesome❤!
thank You Pamela ! loved this one so much 🙏🏼
Super well rounded quick work out, love it
Great workout! Loved the ♫ as always!
This is one of my favourite butt workout ! Loving the songs too 😊
the best feeling is when you get the notification that pam has posted a new video.. thank you for all your hard work, sending you love!!❤❤
among all the glutes videos in youtube this is the best I have done so far! It literally burnsss your glutess 🤩💥
I just saw this for the fisrt time! At the beginning of my Saturday’s work out! Omg! Love you pam 🥰 all about you is just awesome! I laughed and did the cool work out👌🏻👌🏻👌🏻 Thank you BITFUL🥰
Wow, this workout is really intense, but the results are absolutely worth it! 💪
Nice workout i like how you construct this workout very professional
This workout looked so much easier than some of your other workouts but paaaaaam it was hard
My friend always looks beyond beautiful and she wanted me to give you thanks, so here I am. Thank you.
I did this as the second video of my pam playlist n.192929 and it activated my booty like NOTHING BEFORE. ❤ thank you as always, you are the best.
Did you use the band?
KNEE-FRIENDLY!!!!
Wauw I just got the feeling my but got twice as big after this workout !!!!! Such a good workout!!!! Thank you @pamela!
Hallo Pam, ich liebe❤ Deine Workout und finde es erstaunlich wie Du durch "die Röhre" so motivieren kannst und auch mal fails zeigst. So das ganze etwas auflockerst und nicht so verbissen siehst. Respekt.
Eine finale Frage habe ich. Welche Bänder benutzt du, denn meine rollen bei fast jeder Übung nach oben, obwohl sie auf Spannung sind. 😢😢
Danke für Dein Einsatz und Deine Produktentwicklungen. Besser geht fast nicht.❤😊 Bin auf weitere gespannt.
So so good. 😅 Love the songs chosen too! 🎉
Her workouts have definitely gotten harder omg
I love watching you and Georgia peach shay! You both are my go to’s!
This workout is crazyyyy 🔥🔥🔥
the burning is real Thank you !!!!
Love these exercises...powerful ❤️🔥
That was killer! Loved the burn, I'll be coming back to this one many times I am sure =)
I did this workout 3 times today, that’s how much I love it and my legsssss are shaking like never before
I am looking for a raw vegan girlfriend, who is in very good shape.
If you are a beautiful raw vegan girl with blue or green eyes and sufficient intelligence,
then respond to this post and I will put you on the list for consideration.
deadly😭💀
Incredible. I feel the burn!!
amazing music, amazing burn🔥
Aaaaaah what a great workout. Pfffoe been waiting for a new hard butt workout. This is awesome
🔥 burns sooo good
I was about to scroll to my fav 10 min 4 sides booty workout when I saw she just posted this one! Soooo good 😭so painful!😩
😂
I always use it as a reference for training.❤
Richtig gut!!! Danke 🎉
Did it. Thanks pam
It was literally hard than any other 30 mins workout I’m currently doing 😂
This burns!!! Thks pam❤
❤❤danke sehr liebe Pamela. Das hat richtig gut getan und dieses Video werde ich öfter üben 😊
Love it! Thank you! ❤
I have been doing your workouts 4-5 times a week since 2019! I have done almost all your videos, several times. I now have a booty because of you! There are some videos where I can even say the same thing as you, at the same time, because I know them by heart! I am a big fan of your videos and your training.
But I have to admit that I love this one a little bit less... In the beginning, it's hard the follow when to switch the leg! Also, the exercises are hard to do with a booty band because the booty band is rolling up while we are doing the exercises!
I suggest you to buy a different band, one made with tessue, not only plastic, so it won't move during the exercises😊
Hello! I have the same problem with my resistance band. I have to pause the videos because they rolle up... Do you know a good brand? Thank you very much
@@lorenanegrescu1452 I bought mine on amazon and I am very satisfied with them🙂
@@lorenanegrescu1452 I use resistance bands of the brand "Suright" and they have different sizes (from light to heavy). I've also done this workout using them and had no problem with rolling up or anything else😊
Памела! Лучшая! Королева! Спасибо большое!
Pam!!!! Idk but the aesthetics and the color choices make the workout so much easier? 🤣 aesthetic to the eye my pain is no more noticeable
ı WAS AFRAID OF DOING IT, BUT(T) ı'VE JUST DONE IT AT 5.40 İN THE MORNING. NICE AND HAPPY WORKOUT AS ALWAYS.
Pamela, you are magic!❤
Nice vid, thx, Keeper up the good work
I add weights for glute bridges, try it it's gooood. Awesome workout Pam
Uff, so hard workout! 😻💪💪💯 Grateful to you, Pamela, for amazing training! 👌👍♥️
Thank you! ❤
That moment when it's not hard anymore but for sure worth. Thank you Pamela ❤
thank you!!
Thank you Pamela! Hugs from Spain
Who else is lying down in bed watching and thinking they would do this later?! 😀😀😀😀😀
I want to thank you from the bottom of my heart, your workouts made me much stronger ❤