10 MIN BOOTY WORKOUT - training for a bubble butt, NO JUMPS / No Equipment I Pamela Reif
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- čas přidán 7. 06. 2024
- 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.
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▸ 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!
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▸ 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. 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
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Business Contact:
pamela_reif@icloud.com
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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
"look, a rainbow!"
that's wonderful, pam. i can't feel my legs.
Lucky, I can DEFINITELY feel mine, that's for sure.
czcams.com/video/5WJ3dLldrHM/video.html
🤣
😂😂😂😂
I’m howling 😂 I can’t officially see the sea on my forehead 🙈
The scenery looks so perfect it's like shes filming in some type of virtual world
Capri southern Italy on the bay of Naples beautiful island visted there I'm in central Italy
Ja
czcams.com/video/tXkStof4JPw/video.html
Schöne Lied
czcams.com/video/Vcsps_Bn0ow/video.html
I'm from Naples and let me tell ya these places are incredible, the island of Ischia nearby is just as breath taking :)
Ohhhh yeahh
When you thought the message in the corner says "Well done", but it actually says "Walk outs"...
hahaha same! good luck with your workouts
@@ulajakubiak4797 Thanks, same to you! >:D
lol
Oh noo hahahah
Exactly 🥲🥲
Us- literally dying
Pam- look at this pretty rainbow 🥰
*Who else would like a focused lower ab routine, I'd love it cuz Pam knows how to make it intense and effective!!!*
Me too!!
Bailey Brown has amazing 5 min lower ab burners
Yess we need more intense ab workouts!!
me too
Yessss
Can we just take a moment to appreciate Pamela!! We get these videos for FREE 🥰🙏
She incredible. I absolutely love her workouts. Home workouts are incredible than gym!
Nice video, guys always remember to activate your bodies before any workout with some light stretching then we're ready to roll with the workout, your body functions better when it's activated. I Always start my tutorials and classes in gyms with a pre-warm up, from 1st gear up to 5th always.
@@thefullenergychannel2879 ye
She's the best i love her videos 😍
she earn tons of money for each view
I love how she leaves the little mistakes in her routines, it shows us that we are all human and we can all mess up, love her so much
She just lazy lol
what mistakes
@@Jimrock95 rude
No one cares
@@Jimrock95 do u realize that if she were to cut out her mistakes she would have to go back outside and do the workout, in the exact same spot in the exact same weather? u dont know how editing works do you
Literally the only exercise channel i enjoy. No talking unnecessarily, explanations etc... Pamela just gets straight to work
I think this is THE BEST VIEW we ever had!! 🥺
The most popular place in Capri (Italy), filmed on a sailing boat with nobody around.. plus A RAINBOW 🌈🥺 that's almost too much to handle for my romantic heart hahaha.
My mom and me were on a 4-day vacation but there is no way I would skip this view. A booty burn could not be more "beautiful" 😈
Helloooo 😍😍😍😍😍❤️❤️❤️❤️ i love your workout
I am italian thank you for your beautiful words about Italy ❤️✨😍
Hi Miss Pam 👋🏼 ich liebe deine workout seit ich dein workout entdeckt hat vor 8 Wochen, habe nicht mehr meine Lauf Training gemacht weil mit dir macht mehr Spaß zu 😓 💪und ist auch kalt drausen zu laufen 🏃🏽♀️ 😉 also bleibe ich erstmal bei dem workoutplan .
Did you get motion sickness doing this one? Looks like you lost your balance at one point
Bootyful indeed lol
To the wonderful person reading this:
In case no one has told you lately, you are amazing, strong, brave, wonderful, kind, loved, worthy, and there is no one like you. The world needs you.
I know it’s not always easy, but you can do it! I believe in you✨!
No, you are this!
@@andreaekrtova9031 thank you ❣️! You are too
@@andirea8868 tysm, i love you so much stranger🌻🌺
that's so sweet. Really needed this right now💗
I wish a best friend like her But i Got one already
I started this workout two days after it was out. in the beginning, i had to take breaks after two or three exercices and my thighs were suffering. the leg bridges were a nightmare i could barely do them. three weeks later, i can do the whole video without taking a break and i barely break a sweat, and my thighs are so much stronger. it takes time but you gain strenght on the long run. stay strong guys you can do it!
Hey! I am really happy for you and thanks for the inspiration😊I just wanted to ask:did this workout help you grow your booty? I started it like 3 days ago and i want a bigger booty but i don't know if this is the right workout
Have your thighs become slimmer or just more muscular?
Do you know that if you doing these workouts from pamela reif a while like two years you become a bigger booty or do you have to go in the gym
czcams.com/video/5WJ3dLldrHM/video.html
Thank you for motivating❤
me at the beginning: wow squats without a booty band are such a relief (after the weight+band video)
me at the end: never mind I'm still dying
Omg same here
same here - "wow no jumps, finally"
at the end - "kill me pls"
Ikr
Same😂😂, now i've done with 3 out of 5 videos (i have to do bubble butt and plank challenge) and my butt is dying😰😰
czcams.com/video/5WJ3dLldrHM/video.html
Pamela: Performing the 1-leg glute bridges like it‘s a yoga exercise.
Me: Shaking like I put my finger into an electrical socket.
😂😂😂😂
lolll the 1-leg glute bridge kills me everytime😂😂😂
Meeeee
Oh my gosh I thought It was just me i was like uhhhhh this is intense hahaha
🤣😂🤣😂
1. Squat + 3 pulses
2. Side to side
3. Sumo squat
4. Sumo squat + 3 pulses
5. Wide squat pulses (left)
6. Hold + side to side
7. Wide squat pulses (right)
8. Close + wide squat
9. Squat pulses
10. Squat up + down
11. Squat hold
12. Glute bridges
13. 1-leg bridge (left)
14. Hold (left)
15. 1-leg bridge (right)
16. Hold (right)
17. Wide pulses
18. Walk outs
19. Bridge + knee kicks
20. Bridge hold
Well done
Thank you so much 💙
Thanks, I searched for that comment
Thanks ☺️
my daily routine of torture all in one comment
You cant tell me that this is actually effective, felt nothing the entire video even with resistance bands
This a very effective routine. I’ve been doing it for almost a month and I started noticing it works because when I’m walking my backpack jumps a lot after each step, which it never used to happen. Also I’ve read some comments saying they feel it hurts more in the legs than the butt but that’s because it helps making a thigh gap! Which is something I started noticing too when I walk. Gracia Pam 😘
That motivated me so much thank you!!!
shoutout to everyone coming from the 20 min booty and weights: last one -you get this!
yayyyy currently on the bridge hold at the end HAHAHAHAH
really need this motivation
@@gabriellest-laurent8986 Yeah. I'm currently dying 😅
@@ximenadibanhi you can do it! i didn't have any motivation at fist but i got trough it and the feeling of accomplishment at the end makes alllll the difference in a day! especially when you did nothing all day because of online school 🥲😁
Thanks for xour motivation. Was thinking of skipping this one, cause everything burns already, but now I will do it. Yeeeeah. Thanks ;))
whenever i see the word “booty” in pamelas titles, i cant help but pronouce it like “booo tea” like how she says it lol. love it
omg I didn't know I pronounce it in a weird way 😟😂
@@PamelaRf1 hahaha no i love it! ur workouts are the best too. follow me back on the gram:))))
@@PamelaRf1 its' supposed to be bootiii
@Alejandro Ascencio IK!! I just wanted to help ger cause she seemed to Wonder how you say it💓💓
@Alejandro Ascencio i Love hwr
We: what, wait a second, 1-leg Bridge + 1-leg Bridge hold?!
Pam: Welcome to Friday the 13th 😈
I wanna like your comment but seeing it has 13 likes stopped me :)
Oh I didn't even noticed that it's Friday the 13th😂
@@Kylie-yv1bw smart decision 😇
+1 rainbow
HahahhahHaha
My mom: doing home office downstairs
Me: holding both my hands to my mouth so no one can hear me scream
Omg yesss ☠️😂
SAMMMEEEEE
i related to this comment so much
This routine is no joke! Not even halfway through and my legs turn into overcooked spaghetti! Bloody well done to anybody who can pull it off, guys and gals alike!
Pam’s doing a workout WITHOUT shoes! That’s opposite for me because I’ve never done a workout WITH shoes!😅😂
same here hahaha
Omg. Same. 😂😂
sameee
Flat surface is good for leg workouts. Try converse especially for lifting during leg days
I only have socks on lol
Pamela while working out: 🌸😃🌸
Me while working out: 💧😨💧
💧🤪🩸
-- / --
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BUTT Workout is fun!! 😊😋☺🤗🤗😄😄😄🌹💫🎵🎶🔔
wow 10 minutes feels like 10 hours! this is REALLY a workout!!!
I wonder who are these people who put dislikes on her videos. What?? Her routines are perfect, targeted and effective. No talking, just business. Amazing music. You go girl! 👊
Pam has the best music taste ever! Like srsly I'm shook that she included why don't we, which is the band I've been stanning for so long😭
Sameee 🥰
Sameee
@@steffifuu czcams.com/video/1GyhiEHNt08/video.html
Jesus is King!
Mentally preparing to do this workout later today😂
Same ❤️😂
i watch everything before i do it.
Ya huh
Yes me too 😂
czcams.com/video/5WJ3dLldrHM/video.html
This workout kills me every time. It's the hardest one for me. My quads and thighs are burning like hell every time.. 🥵
I have to admit out of all the ladies I follow, shes the one with the best music playlist. It's just *chef kiss*
I haatee the one leg glute bridges🤓
me too!
Yes, me too🤣
the only thing i can't do. It's just impossible for me.
well I can do them but they get me shaking lmaoo😭 the one exercise I don't think I will ever be able to do are the frog pulses/frog hold😅
Omg me as well..i can never do that without tiny breaks in between
The rainbow added the perfect touch. Not that Pam and the songs already aren't perfect ❤️ Thank you Pamela ✨
czcams.com/video/5WJ3dLldrHM/video.html
For some reason I can never follow other videos.l see one or two exercises and then I'm out.but, with Pam videos it feels comfortable
Doing this along with the killer 10 min Six pack workout and upper body workout 10 min
Day 1: DONEEE!!! lets do thiss babyyy
UPDATE ?
update?
Bro gave up on day 1
I Might be the only dude doing this with my gf at 930 at night... congrats at 5mil! You deserve it!
11:30 pm..just finished!
12:55 just finished😂😂
@@rachaellatchman9439 Same time but lol i just watched it 🙈😜
doing this at at 01:17am, i just can't work out during the day haha
I'm at 3:30 in the morning :)
The first song says: we go so hard until it hurts
Can't relate more
OMG THE RAINBOW IN THE BACKGROUND
I tried this workout a while ago and it killed me. Today I did it with almost no effort. Feeling pretty proud of how far I’ve come. Thank you Pamela!!
how were your results?
carlita brown I definitely feel a lot stronger, and have built some muscle in my booty. I used Pamela’s workouts along with gym sessions with heavier weights and it’s a perfect combination.
That's awesome! 😊 Time to add some weights then
4:52 I'm sorry for laughing Pam but when the song went "just keep fallin," Pam almost fell at the same time sorry sorry Pam and thanks for the achy ass and legs I will have if/ when I do this workout
:D :D :D I'll just pretend that was on purpose hahah
Ich don' t wann her big ass. Never ever.
@@thomasschafer7268 don't do the work out then?????
A C i cant go on with this workout without thinking of this comment 😭🤣
@@PamelaRf1 How to workout with a big expensive chinzy heavy-lift quadcopter (max load 255kg)
Omg I’m so early there are no funny comments yet 😂😂😂😂
You can be the first!
i love the ocean in the background😍😍
Are we gonna ignore the fact that Pamelas leggings have the same color as the ocean?!😱😂
Ti voglio bene 😘
I was hanging out with my friend and he asked me what I was up to for the rest of the day.
I told him, “School and then I’m gonna work out.”
He asked me what I did for my workout, and I said Pamela Reif and her weekly calendars (I do 45min sweaty). I showed him the channel.
He laughed and said, “Well I lift, this girl is probably so easy”
We did today’s calendar workout (the EASY booty day) and he was dying in the first video (the 12min grow your booty). said his butt was numb.
Tomorrow, we’re going to redo Monday’s extreme booty day because I want to show him what an actual booty day is like
Edit: we also did 10min abs per Pamela’s request! he also said he hadn’t felt challenged like this physically in a long time and so we’re both doing the weekly workout plans this week :)
i wanna see his face during the workoutt lmaoo
Lmao you need to make him do the sweaty day 💀
You go girl 💪🏼 show him how it's done 😎💪🏼
Hahahahaha show him that never underestimate Pamela's workouts. Never! 😈
hahaha that's so funny! Say hi to him + maybe add the 10min Abs Workout afterwards .. we also gotta make his abs sore 🤓
Honestly Pam should make a merch :)
Yessssssssss!!!
I mean she kinda does.... but not really lmao she collabs with PUMA cause its kinda like PAM u know BUT SHE SHOULD MAKE MERCH
One of my favorite workouts! The scenery is beautiful, the music is amazing and the exercises are doable lol. Love you, Pamela!
Pamela's smile and clap at the end give me a reason to live again.
Like I'm laying on the floor like a stranded whale but thanks for believing in me 🙏🏻💖
i can feel the burn!! i see results after a few days… therefore this workout is VERY affective.
Whenever pam smiles at the camera, i smile too ☺
not me thinking "walk outs" said "well done" and getting excited
SAME OMG i was like nooooooooo
This workout feels like a dance, I love it! The upbeat music and full range of movements just makes it perfect
Congrats on getting on Forbes’ 30 Under 30 list!! ♥️
I have been waiting for booty training including standing position without jump.
It is quite useful for those who live in a small room in the apartment in Japan hahaha.
I know the struggle:'D
I solved it by buying a thick mat and jumping without shoes on
I love how you don’t edit out the bloopers! Very authentic! Thanks for making these! 🙏🏽
Omg there is even a rainbow in the background!
Nobody:
Litteraly nobody:
Not even trivago:
Me: Watching Pam even when im not exercising💟
We’ve all been there 😂
I see why dont weee, Pam you have such a good music taste,just motivated me to do day fiveee😍
I love the music, so well chosen!!! xxx
I love how fun these workouts are not boring! Keeps my mind entertained while I do the work!
Pam‘s literally perfect! She even falls exactly when the lyrics of the music says „falling“... How?😂❤️
I dont know who dislike this video
Did you see the video first? Or just you can be like her? Pamela Queen 👑
I used to *despise* working my booty, mostly because I only did Chloe Ting's challenges and her booty workouts were dry, boring as hell, and killer on the knees(imo). However, Pam's workouts are so much fun and I love the fact that there are so many creative exercises! THANK YOU PAM *kith*
This was intense! It was great! 😊
Loved this so much your workouts have improved my life in a massive way. Congrats for 5 mil im so glad you have changed so many peoples lives in such a positive and fun way.
I love the scenery it is so nice and calming. I already finished working out but IT IS WHAT IT IS
LOVE YOU PAMMY THANK YOU SO MUCH!
the 🌈 made me smile :)
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! 😄
I am really enjoying all your workouts! You are an inspiration ... thank you
I found your ab & plank workouts 2 years ago and have been doing them intermittently since then in various countries while I traveled the world (till this year!). They changed my body without gyms, and changed mindset and lifestyle, perhaps my life itself too. I can’t thank you enough and I’m grateful for you every single day. This year I was so happy when i found so many new videos from you. They are all great and are changing me still. I find many new amazing fitness youtubers these days but I love that your old videos are still the best of the best in every way. And I’m never bored of staying home because of your new videos and I can’t love my body more now; My body shape is better than when I was 16! :D Congrats with 5M and thank you for your hard work of making these amazing videos🖤
This is my favorite workout because of the no jump squats lol
Jump squats are THE worst
Deine Workouts machen mich immer so glücklich, einfach weil ich weiß, dass es meinem Körper gut tut! Danke Pam
Can we appreciate this level of perfection? I mean, the best CZcams fitness trainer, the cutest one, a super effective bubble booty workout, Capri view, a rainbow... Amazing, thanks Pam! ❤️
SHE WAS ON A BOAT RIGHT NEXT TO THE OCEAN AND STILL DID THIS LIKE A QUEEN! Dang gurrrrrl
Loved the video, editing, background, exercises, scenery, RAINBOW! Everything was perfect!
This workout was so much fun! I love how the first half are squat variations and the rest and glute targeted workouts. I’m been doing your 10 minute booty burn workout for about a year now but I will soon be switching to this one 💕. I love the intensity and the music. Thank you
Who else goes through the video first to see if you can do it 😆
Yes! But even if I think I can't do it at first, I always get so motivated once I start and finish it up really strong and proud! 💪🌟😉
I... don’t because if I do that, I won’t get to do any videos at all!😛
We just have to admit that Pam got EPIC taste with music :)
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" 😂
thats so true hahhahaha have a nice day btw
One of my absolute fav workouts! Thank you so much Pamela!
Already try this workout as the first thing after I getup this morning. Feel very happy and easy to follow. Thank you pam!
Just one word: ✨P A I N✨
I will do this workout everyday bc I heard adrenaline from why don’t we. Where is my limelight gang ❤️❤️❤️
I have been following Pam and doing her workouts for the past three to four years. While i always look forward to the new videos, revisited and doing this instead of her usual weighted booty had my thigh muscles crying two days later. 😅
this view with Pamela is so breathtaking 😍
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 !!!
If you see there is a rainbow, i loved it, it symnolizes hope;)
Her leggings are matching the sea and the top matches the sky. She put so much effort into every detail
The scenery is perfect!
That rainbow behind you is lovely ♥
i just love this routine!! i feel so motivated during the whole video, thank you pam
You’re amazing Pam!!! It’s incredible the way you create a 10 minutes routine that actually works, and you can feel it in your body since the minute one ! lol you change my live !! You’re the best !!!
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.
you killin me sofly😩
This is the most beautiful view.. and the ship is moving simultaneously changing the position of rocks.. super beautiful!😍
The best follow I’ve made in a while ! This girl has changed my life ❤️❤️❤️
This workout make me feel like a vacation workout during home quarantine time, nice scene, enjoyable songs and great workout. Perfect!!!
I cant believe i finished this workout
Ich liebe es so sehr! Mein absolutes Lieblingsvideo! Es passt einfach alles und motiviert mich wirklich jeden Tag! Vielen Dank Pam!!!
The background 😍✌️
ANYONE LOOKING TO SEE IF A RANDOM PERSON HAD RESULTS?? I DID! I’ve been doing this video every morning for the past 3 weeks now (along with an arms vid, but that had its own results), and I SEE RESULTS! when i sit and lift my legs out straight, i can see the muscle in my quads and it’s REALLY defined, when i never saw anything before! along with my butt… well… i saw results there too 👀 i mean, that’s why we all clicked on this video, right?? 😂 anyway, thanks Pamela Reif for a video that WORKS! keep going guys and don’t give up,, you’ll probably see results! :)
Thank you
Does it make ur thighs bulge or like more muscular
Thanks Pamela for this beautiful inspiring workout. I am so looking forward to summer after a long snowy winter. Love your videos oxoxo
Das ist so wild das einen 10 Minuten so umhauen können😂 beeindruckend Pam
Workout even helped me with my period cramps! Always feeling better after I exercise! thank you for the videos Pamela!!