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

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.


  1. Karla


    13 ore fa

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

  2. Lisa473


    22 ore fa

    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.🥰🥰🥰❤❤❤

  3. Flowerreina 1

    Flowerreina 1

    2 giorni fa

    Day 4----im Dying

  4. Trailer Español

    Trailer Español

    2 giorni fa

  5. Diogo Ferreira

    Diogo Ferreira

    3 giorni fa

    I like workout💪💪

  6. Drih Luz

    Drih Luz

    3 giorni fa

    where is this place? Is beatiful 😍

  7. Aleks Zag

    Aleks Zag

    3 giorni fa

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

  8. su ucar

    su ucar

    3 giorni fa




    3 giorni fa

    Day 1: 1/3 Day 2: X Day 3: 3/3 Day 4: X Day 5: 5/3

  10. Allenna Pang

    Allenna Pang

    4 giorni fa

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

  11. Subu 12

    Subu 12

    4 giorni fa

    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!....🤘✌️

  12. Giselle Multiverso

    Giselle Multiverso

    5 giorni fa

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

  13. Otica Marechal

    Otica Marechal

    5 giorni fa

    Maravilhosa ♥️

  14. jadegirl12


    5 giorni fa

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

  15. Rick OnMaui

    Rick OnMaui

    7 giorni fa

    barefoot is the way to go!

  16. Aubrey Harmon

    Aubrey Harmon

    7 giorni fa

    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



    7 giorni fa

    Hop top 👍

  18. zhengfei li

    zhengfei li

    7 giorni fa

    2021 0227 21:04 done

  19. Martina Assmann

    Martina Assmann

    8 giorni fa

    You are so beautiful 🤩 this tranig help me thx

  20. Andrea Aguilar

    Andrea Aguilar

    8 giorni fa


  21. daphne tis

    daphne tis

    8 giorni fa

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

  22. Elsie’s World

    Elsie’s World

    8 giorni fa

    Who else’s thighs hurt mor then butt 😪

  23. Mone pigen

    Mone pigen

    8 giorni fa

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

  24. Camille Bzr

    Camille Bzr

    9 giorni fa


  25. ICZ


    9 giorni fa

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

  26. Spela Klemencic

    Spela Klemencic

    10 giorni fa

    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:)

  27. twinkle twinkle

    twinkle twinkle

    10 giorni fa

    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

  28. Miriam B

    Miriam B

    10 giorni fa

    Woow ein Regenbogen wie bestellt 😃

  29. machi machi

    machi machi

    10 giorni fa

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

  30. She Saves - He Invests - They Travel

    She Saves - He Invests - They Travel

    10 giorni fa

    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!

  31. Alexandra Viazankina

    Alexandra Viazankina

    10 giorni fa

    it was so good!

  32. El Challet Original

    El Challet Original

    11 giorni fa

    Good vídeo go go go

  33. Samkarli TV

    Samkarli TV

    11 giorni fa

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

  34. Paula


    11 giorni fa

    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" 😂

  35. jakvb golec

    jakvb golec

    11 giorni fa


    • n3rv0


      11 giorni fa

      what's up

    • Regis


      11 giorni fa

      co ja?

    • Regis


      11 giorni fa


    • n3rv0


      11 giorni fa


  36. Nicole


    11 giorni fa

    What the singer is saying at 7:45 sums up what I'm thinking at that time of the workout. Lmao why are the songs ALWAYS on point with that they're saying in a specific moment? 😭 I swear I'll comment a timestamp on every video because every fucking day i notice them in her workouts

  37. April Zi Nails

    April Zi Nails

    12 giorni fa

    Wow. Nice view😍

  38. Ana Sebb

    Ana Sebb

    12 giorni fa

    thanks a lot pam I did this video more than 4 times and I love it more and more while time is passing by. Message to an unknown: I am not a liar lmao I know exactly the time when she's falling during the video called "Fallin'" and I do it right on time 😂

  39. Sarah


    13 giorni fa

    love it ♥ Tipp: If you also use a booty band It is more intense trust me ♥

  40. dreamhorse_cari


    14 giorni fa

    My fav workout

  41. Regina Souza silva

    Regina Souza silva

    15 giorni fa

    I have done it! Amazing!

  42. Leoni Bello

    Leoni Bello

    15 giorni fa

    Idk why but my knees often start to hurt when I do the glute bridges🥺

  43. Alex Flores

    Alex Flores

    15 giorni fa

    The bad kilogram unfortunatly long because click additionally rot among a permissible permission. slow, murky riverbed

  44. Shawnay Warren

    Shawnay Warren

    16 giorni fa

    My legs were on fire from doing the glute bridges, 1-leg glute bridges, and the bridge hold.🔥🔥🔥

  45. Neele _Kenma

    Neele _Kenma

    16 giorni fa

    After this workout my butt and legs are so sore you could cut them off i wouldnt feel it..omg

  46. Athena Carribean

    Athena Carribean

    16 giorni fa

    For some reason she gives me peace

  47. Neelesh Chaturvedi

    Neelesh Chaturvedi

    16 giorni fa

    My booty is crying please stop -3 now after I stop it started shivering

  48. suvi bhat

    suvi bhat

    16 giorni fa

    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*

  49. Chris Melvina

    Chris Melvina

    17 giorni fa

    Omg I am doing her workout for the past 8 months during quarantine and mahn!!.. everyone are amazed on how I lost weight ..

  50. Mad Weld

    Mad Weld

    17 giorni fa

    My favorite exercise is well done

  51. Mad Weld

    Mad Weld

    17 giorni fa


  52. fee lo

    fee lo

    17 giorni fa

    I think this video has the best workout songs !!!

  53. Jessica Rojas

    Jessica Rojas

    18 giorni fa

    Day 1

  54. Sen Raj

    Sen Raj

    18 giorni fa

    Nice BG

  55. Cheyenne Reardon

    Cheyenne Reardon

    19 giorni fa

    I need some tips bc I noticed that my left side is more lifted and full than my right side I’ve tried doing more reps on my right but so far I don’t think there have been any changes does anyone have any tips??

  56. Maria Gracia

    Maria Gracia

    19 giorni fa

    Can I do this workout with weights (and some breaks)? 🤔

  57. Carmen Lamptey

    Carmen Lamptey

    20 giorni fa

    I was like, is she tryna kill me or something? For real

  58. sophia t.

    sophia t.

    21 giorno fa

    guess like im stuck upstairs for the next 2 days

  59. Ellie Woods

    Ellie Woods

    21 giorno fa

    I have workout plans but I can never stop myself from coming back to your booty workouts, they make me feel the burn unlike the ones my plan offers 🍑🍑

  60. Диана Рысбаева

    Диана Рысбаева

    21 giorno fa

    All my muscles ashe from thaining 😪 But workout class😍

  61. Mr Brightside

    Mr Brightside

    22 giorni fa

    Those wide pulse squats to the sides were BRUTAL! My legs were shaking so bad and my muscles felt like they were melting off my body

  62. msalisbury


    23 giorni fa

    more 20 minute full body workouts Pam! Thanks for my quarantine workouts!

  63. Hailey Smith

    Hailey Smith

    23 giorni fa

    I aspire to be a person that does an early morning workout on the deck of a yacht for fun... That was horrid thank you!

  64. Fabiola nevarez

    Fabiola nevarez

    23 giorni fa

    Omg killer work out 💪🏽

  65. Queen Jennily

    Queen Jennily

    23 giorni fa

    Me going through the comments to find some motivating words: 🙂 -> 🥵

  66. Karlotta A

    Karlotta A

    24 giorni fa

    if i had known that i would not die, i would also skip my shoes

  67. Maryam Qureshi

    Maryam Qureshi

    24 giorni fa

    This workout made me feel great with frequent feelings of death. But only to make me stronger

  68. Mary Spreads the gospel.

    Mary Spreads the gospel.

    24 giorni fa

    Day 1 ✔️ Feels really bad and like I sprayed my knee during the “1leg glute bridge” Day 2✔️ I skipped the one letg bridged stopped atv8. Min baby steps DEFINITELY DOES NOT hurt as much as the first time! Day3✔️ Im picking a 5 minute obe

  69. Chloe Hartsten

    Chloe Hartsten

    24 giorni fa

    This is just what I needed. Loved this workout :)

  70. Mette Jellema

    Mette Jellema

    24 giorni fa

    Me: moving into a glute bridge hold crunch to see if Nxt says Walk outs or Well done

  71. Elegianna Nousa

    Elegianna Nousa

    24 giorni fa

    Please reply is it ok not to hurt in your butt but in your thighs during the exercise or does it mean that I am doing something wrong ?

    • Theabelle Rushbrooke

      Theabelle Rushbrooke

      23 giorni fa

      Try adding bands? Or doing a more intense workout . And make sure you tense your bum as you do each exercise

    • Theabelle Rushbrooke

      Theabelle Rushbrooke

      23 giorni fa

      There should be some tension otherwise you aren’t going to improve anything. X

  72. Jill Lefere

    Jill Lefere

    24 giorni fa

    pam: plus a rainbow me: which rainbow????? I barely she was on a boat

  73. Wenn C

    Wenn C

    25 giorni fa

    it’s only been 3 exercises and I’m already on the comment section

  74. Mila fe

    Mila fe

    25 giorni fa

    This workout always kills meee

  75. The Doggo Life

    The Doggo Life

    25 giorni fa

    Does anyone else get lower back pain if they do too many sets of glute bridges? Like for example, today was Week 6 Day 2 of the Sweaty and Hard Plan and my lower back started hurting during the glute bridges in the 20 min Booty with weights and band. I don’t think it’s because my lower back is weak because I’ve been doing Pam’s plan since March. Does anyone have any advice?

  76. HappyFrog Day

    HappyFrog Day

    25 giorni fa

    Pamela: look at the rainbow! *Me, struggling.*

  77. Armin R.

    Armin R.

    25 giorni fa

    after the last 2 vids in pams workout plan i literally cant walk without tripping/stumbling :’)

  78. klo bow

    klo bow

    25 giorni fa

    me after doing one squat "WOW look how think i am"

  79. Slávka C

    Slávka C

    25 giorni fa

    Day 2 of Week 6... I was this 🤏 close to crying today

  80. Julia Z

    Julia Z

    25 giorni fa

    oh my gosh i swear i died at least 3 times in this workout

  81. 834


    25 giorni fa

    Im here to train glutes not thighs whats with all the squats >:/

    • Mary


      25 giorni fa

      you can try the knee friendly booty workouts from her there are no squats included ❤️

  82. Kaninchentisa


    25 giorni fa

    shoutout to everyone coming from the 20 min booty and weights: last one -you get this!

    • M. Starke

      M. Starke

      20 giorni fa

      Thanks for xour motivation. Was thinking of skipping this one, cause everything burns already, but now I will do it. Yeeeeah. Thanks ;))

    • Gabrielle St-Laurent

      Gabrielle St-Laurent

      25 giorni fa

      @ximena 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 🥲😁

    • Andrea Lou

      Andrea Lou

      25 giorni fa

      @Gabrielle St-Laurent Yeah. I'm currently dying 😅

    • ximena


      25 giorni fa

      really need this motivation

    • Gabrielle St-Laurent

      Gabrielle St-Laurent

      25 giorni fa

      yayyyy currently on the bridge hold at the end HAHAHAHAH

  83. Kayla Dias

    Kayla Dias

    25 giorni fa

    It was an amazing video, but the one leg bridge was just too heavy. Need to try harder for the future workouts. Lots of kisses

  84. Laura Mansotte

    Laura Mansotte

    25 giorni fa

    the 🌈 made me smile :)

  85. MrShihTzuchoco


    25 giorni fa

    third time doing this workout and actually getting better at this! just those holdsss mannnn

  86. Lindsay Thomas

    Lindsay Thomas

    25 giorni fa

    I didn’t feel motivated today but I still did the exercises!

    • Saskia Möller

      Saskia Möller

      21 giorno fa

      Well doneeee can relate though 😂

    • nightcrawler


      24 giorni fa

      same omg so proud of us❤❤

    • Ayesha Iman

      Ayesha Iman

      25 giorni fa


  87. Charlotte


    25 giorni fa

    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

    • Mad Weld

      Mad Weld

      17 giorni fa


    • Tatiana Adiegova

      Tatiana Adiegova

      24 giorni fa

      same here - "wow no jumps, finally" at the end - "kill me pls"

    • Nele Rümper

      Nele Rümper

      25 giorni fa

      Omg same here

  88. Maddie Kat

    Maddie Kat

    25 giorni fa

    not me starting to cry whilst the one leg bridges

  89. Eliška Boříková

    Eliška Boříková

    25 giorni fa

    hey, that rainbow made my day :33 twice thanks pam

  90. salts


    25 giorni fa

    Thanks for clapping :D

  91. Sofia Rapp

    Sofia Rapp

    25 giorni fa

    Are we gonna ignore the fact that Pamelas leggings have the same color as the ocean?!😱😂

    • Albina Beganovic

      Albina Beganovic

      17 giorni fa

      Ti voglio bene 😘

  92. Tayyiba Campbell

    Tayyiba Campbell

    25 giorni fa

    I'm here and I'm crying about how much my lower body is burning ... Update :I'm being cooked alive

  93. MOON


    26 giorni fa

    Isn't it a squat challenge?

  94. MOON


    26 giorni fa

    I missed that one!

  95. Sekka


    26 giorni fa

    I have to admit out of all the ladies I follow, shes the one with the best music playlist. It's just *chef kiss*

  96. evarose boylan

    evarose boylan

    26 giorni fa

    im just wondering will this workout grow your thighs becuse I don't want my thighs to get bulky

    • Becky Bates

      Becky Bates

      25 giorni fa

      You won't grow big muscles on your legs unless you're lifting very heavy weights over a long period of time (muscle growth is really difficult to achieve especially for women) - this workout targets glutes and legs but it will only tone them

  97. Briony Mann

    Briony Mann

    26 giorni fa

    One of my favourite workout routines! I miss ballet because of current restrictions in my country and it's helped me get back some of the strength and flexibility I lost. Bonus, my husband told me he can see a difference since I started working out

  98. siena


    27 giorni fa

    wow 10 minutes feels like 10 hours! this is REALLY a workout!!!

  99. Matt Dingo

    Matt Dingo

    28 giorni fa

    Hello men of culture !!!

  100. Karlee Bjork

    Karlee Bjork

    28 giorni fa

    Did anybody else just pause the video to attend your own funeral and then prepared yourself for the second half?💀😨😱 I know i did...

Il prossimo