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

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.
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▸ 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:
appurl.io/5Exh2D1Uo
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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. 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
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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.

Commenti 

  1. Pamela Reif

    Pamela Reif

    25 giorni fa

    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!!!!! 😈

    • dra gon

      dra gon

      6 giorni fa

      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💋💋💋💋💋!!?-++

    • POSH ALLURE

      POSH ALLURE

      8 giorni fa

      F

    • POSH ALLURE

      POSH ALLURE

      8 giorni fa

      C

    • POSH ALLURE

      POSH ALLURE

      8 giorni fa

      Uyjyh

    • POSH ALLURE

      POSH ALLURE

      8 giorni fa

      Q

  2. Sarah 282

    Sarah 282

    24 minuti fa

    May I introduce my new fav exercise: Bootylicious bye

  3. Friedi

    Friedi

    11 ore fa

    Das workout ist sooo toll, liebe es!!

  4. Carolina Prexl

    Carolina Prexl

    Giorno fa

    IT BURNS SO MUCH. I did it with weights and a band. PERFECT👏 Thankyou Pamela. Waiting for MORE BOOTY GROW WORKOUTS. Blessingd🙏

  5. The Choice

    The Choice

    Giorno fa

    my legs were shaking like 11minutes and 7 seconds straight😅😅 but i did it.

  6. Viktoria Abramchuk

    Viktoria Abramchuk

    Giorno fa

    Это конечно огонь 🔥 Попа жжёт просто

  7. Alessio Bazzucca

    Alessio Bazzucca

    Giorno fa

    If you are god say to us pls

  8. ༺Marco༻

    ༺Marco༻

    Giorno fa

    🔥

  9. Victoria Wen

    Victoria Wen

    2 giorni fa

    I read the title and I burst out laughing because if uactually put ur put on fire it will become roasted like a chicken

  10. Ioana

    Ioana

    2 giorni fa

    I'm so happy that I don't have any booty bands

  11. Ana Filipa

    Ana Filipa

    2 giorni fa

    If we don't have the material for the first exercise what can we use?

  12. Simply Giselle

    Simply Giselle

    2 giorni fa

    These work outs work!! This is how I build my booty nice and round

  13. Rose Connolly

    Rose Connolly

    2 giorni fa

    This is my new favorite. I'm sore the next day EVERY TIME

  14. Quinn Renee

    Quinn Renee

    2 giorni fa

    Does anyone have any tips on what resistance bands to use? The brand I have was cheap, and they just roll up on me when I try to do anything! Recommendations please!!!

  15. Stéphanie Gmail

    Stéphanie Gmail

    2 giorni fa

    Just when I was wondering why Pam's butt videos are so easy to me? 😂😂😂😂 She heard me, just got punished.... Aches for at least a week now😂😂😂😂😂 Thanks, Pam, you're the best 🥰

  16. Malika B.

    Malika B.

    3 giorni fa

    My booty is crying yet grateful, ill speak on its behalf😂

  17. Amber De Kinder

    Amber De Kinder

    3 giorni fa

    I wasn't wearing my glasses and thought it was saying 'well done' and not 'wide hold' at 5:45 😰😰

  18. huda beauty rif

    huda beauty rif

    3 giorni fa

    Are you froom rif al hoceima and orup

  19. vanesa

    vanesa

    3 giorni fa

    do you guys have some experience doing Pamela Reif’s workouts?

    • vanesa

      vanesa

      17 ore fa

      @Elhyn thanks🥺

    • Elhyn

      Elhyn

      17 ore fa

      Yes of course ! I think the legs are where I have refined myself the most. All of my jeans got a little big while they were "slim" 😁

    • vanesa

      vanesa

      17 ore fa

      @Elhyn thank you! and did you get slimmer legs?

    • Elhyn

      Elhyn

      19 ore fa

      Hey, I started pamela´s videos every day during the pandemic and lost 7kg (15.43 lbs) between March 2020 and May-June 2020 by following these "sweaty plan". On top of that, I feel a lot stronger and I run out of breath a lot less quickly than before. I hope this comment has helped and encouraged you!

    • vanesa

      vanesa

      2 giorni fa

      @Stéphanie Gmail and did you see any results?

  20. Alexxxa Wild

    Alexxxa Wild

    3 giorni fa

    thanks a lot

  21. Amanda Boyce

    Amanda Boyce

    4 giorni fa

    Thanks Pamela, I enjoy the range of exercises and number of reps you demonstrate within each workout. I noticed you don't offer technical instruction verbally, to explain position your legs from side on, are feet shoulder width apart or further, whether you should be focusing on tightening the abs, or shoulders back, etc. Perhaps you could add text on the screen? Just a thought from a newbie to your channel :)

  22. Raizel Bracha

    Raizel Bracha

    4 giorni fa

    I love booty workout, but i don't want my booty to grow anymore. Got an advice?(❁´◡`❁)

    • Raizel Bracha

      Raizel Bracha

      6 ore fa

      @Rose Connolly My brain is definitely fried. Why didn't I think of that? Thanks!

    • Rose Connolly

      Rose Connolly

      2 giorni fa

      I would do the workouts without a resistance band/weight!

  23. Fake Real

    Fake Real

    4 giorni fa

    If it gets easer just add another resistanse band, your booty will fly away

    • Stéphanie Gmail

      Stéphanie Gmail

      2 giorni fa

      😂😂😂😂😂

  24. Maliyah Solu

    Maliyah Solu

    4 giorni fa

    Das hat weh getan/gezittert und ich bin eigentlich an diese übungen gewöhnt 🤣

  25. IsraMasoodProjectsXTeam

    IsraMasoodProjectsXTeam

    4 giorni fa

    Hallo Pamela! Dankeschön für das Workout-Video!:)

  26. glamourmaky

    glamourmaky

    4 giorni fa

    super!!!!!!

  27. Federica Ruma

    Federica Ruma

    4 giorni fa

    i didn’t even know how i finished the whole workout

  28. la più bella___

    la più bella___

    5 giorni fa

    sorè tu me voi morta

  29. Belinda Schmid

    Belinda Schmid

    5 giorni fa

    wow that‘s the best booty workout ever thank you 🤩🍑💪

  30. Laura Brown

    Laura Brown

    5 giorni fa

    In Modern Living Rooms Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here: livesoundproof.com/best-soundproof-curtains/

  31. Charlaine Bilodeau

    Charlaine Bilodeau

    5 giorni fa

    Loved this training! But I definitely need a better resistance band 😅

  32. Bunny Bun

    Bunny Bun

    5 giorni fa

    My legs were literally shaking during the last exercises... i loved it

  33. TXO Tidus

    TXO Tidus

    5 giorni fa

    Don't get me wrong, I like what I see.... Butt why do so many girls booty workouts... 1900 nobody cares... Now 2000's most girls just want a big booty... The world is so obsessed to look perfect or sporty/sexy... Also there aren't much couples anymore which spend lots of years together ... Today all those teens have relationships for a month and that's it... The world is going down, there isn't much real love out there any more. It's just about sex and money...

  34. Anna Alexandrovna

    Anna Alexandrovna

    5 giorni fa

    Wow, I think this is by far my most favorite booty workout. Intense. Fast. Effective. Danke, Pamela!

  35. Alinschiii

    Alinschiii

    6 giorni fa

    this is the only booty workout where I can do all exercices just feeling my butt and not my tighs or back hurt

  36. Olya Nter

    Olya Nter

    6 giorni fa

    I love this workout so much 😍 Please, make more KNEE FRIENDLY Leg workouts pleeeease ❤️🙏 I have bad joints and only these workouts work for me. ❤️

  37. Dila AKKOL

    Dila AKKOL

    6 giorni fa

    I fell my butt sides so much with this exercise

  38. Anděla Štajmarová

    Anděla Štajmarová

    6 giorni fa

    I bought a booty band so I could do your booty activation workouts. today it was the first day I´ve used it and I already regret buying it lol :D no, it was an amazing booty burn, I enjoyed it and my glutes are gonna definitely feel it tomorrow. thank you Pam

  39. migle grybauskaite

    migle grybauskaite

    6 giorni fa

    Love this !!!!!!!

  40. S o o y a a a T e a

    S o o y a a a T e a

    6 giorni fa

    I don't know about you but my legs kept shaking haha 🤣🥵

  41. Anja L

    Anja L

    7 giorni fa

    Ich habe so Muskelkater davon 😅🙈

  42. Mel

    Mel

    7 giorni fa

    One of the best on ITput.Thank you!

  43. Psycho Turtle

    Psycho Turtle

    7 giorni fa

    Well that was a pain in the ass 😂

  44. Francisca Pacheco

    Francisca Pacheco

    7 giorni fa

    OMG, not human! I die 5 times and she's not even red! 😅

  45. Pascal Gelin

    Pascal Gelin

    7 giorni fa

    Das ist cgi

  46. Sakina Mustafa

    Sakina Mustafa

    7 giorni fa

    I love all your workouts❤️ can u make workouts for targeting gluteus maximus

  47. Ellie Woods

    Ellie Woods

    7 giorni fa

    Loving this booty activation burns like hell🔥 but I feel it working!! Time to do your Italy booty workout on the boat now 🍑🍑

  48. annanorah G.Mariwa

    annanorah G.Mariwa

    7 giorni fa

    Wow she is amazing 🔥🔥

  49. Sarah B

    Sarah B

    8 giorni fa

    Don't lie... You stopped on the first beep didn't you

  50. Selin Wiedmann

    Selin Wiedmann

    8 giorni fa

    Woher ist dein Booty Band?🙈

  51. bubblesbrie

    bubblesbrie

    8 giorni fa

    im dying... i love it

  52. Madina Nurzhanova

    Madina Nurzhanova

    8 giorni fa

    pleaseeeeee shot another booty and abs workout with a new exercises, I love your workout so much thank you for that, but I have noticed that every butty workout or abs has the same exercises((((

  53. sehhi vooty

    sehhi vooty

    9 giorni fa

    "Pee the tree" I've lost my mind-muscle connection because of laughing, Pam is so funny. 😂💗

  54. niki nesco

    niki nesco

    9 giorni fa

    best booty activator EVER! 🤌

    • sehhi vooty

      sehhi vooty

      9 giorni fa

      No way am I skipping the ads

  55. Sohel

    Sohel

    9 giorni fa

    💪🏻💪🏻💪🏻

  56. Gilbi Valet

    Gilbi Valet

    9 giorni fa

    this is the biggest love hate experience i’ve ever had to a workout

  57. элегичная

    элегичная

    9 giorni fa

    wow, my glutes have become really strong lately! the fire hydrants and everything in general are sm easier

  58. Mylène Boissonneault

    Mylène Boissonneault

    9 giorni fa

    WoW !! My butt is on fire more than ever !!! Thank you sooo much for this training !!

  59. Mehrnaz

    Mehrnaz

    9 giorni fa

    Pamela's workout videos are not just for exercising but also they're a flawless playlist when studying or cooking. Thank you for making our life happier pam👌💜

  60. kolim jone

    kolim jone

    10 giorni fa

    bombom from happy cardio, low low low or level up from r&b dance, hey mama from happy dance and maybe feel right now or you & i from happy sweat!)

  61. Yazmin Freeman

    Yazmin Freeman

    10 giorni fa

    Uh, yeah chica, that was intense. Just what I needed to feel the burn🥵

    • kolim jone

      kolim jone

      10 giorni fa

      doesn’t really feel it only a while but more on tight, but today more on booty. Practice more make improvements. Thanks Pam for sharing and teaching us awesome workout🦾

  62. pearlyxstar

    pearlyxstar

    10 giorni fa

    This made my booty burn more than the gym 🥵😌👊

  63. mali vogel

    mali vogel

    10 giorni fa

    What I do if I don’t have a booty band

  64. xtxjdx x

    xtxjdx x

    10 giorni fa

    I am dying every day but I love it, I also see progress 💪🏼

  65. S I

    S I

    10 giorni fa

    ist es normal dass mein rechtes Bein mehr tun wenn ich die fire H. Pulses auf der linken Seite mache?

  66. Shu Jie

    Shu Jie

    11 giorni fa

    done

  67. Laura Brown

    Laura Brown

    11 giorni fa

    In Modern Living Room Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here: livesoundproof.com/best-soundproof-curtains/

  68. HappyFrog Day

    HappyFrog Day

    11 giorni fa

    Pee in the tree hits different when you have to pee 🤩

    • vbddfy euuyt

      vbddfy euuyt

      11 giorni fa

      T la meilleur, on t adore ???

  69. Natalia Pawela

    Natalia Pawela

    11 giorni fa

    Pam teaching us how to pee the tree preparing us for tomorrow when we can’t sit down on the toilet 😂

    • vbddfy euuyt

      vbddfy euuyt

      11 giorni fa

      Hi Pamela, thank you for making my body feel and look amazing. You are the greatest!! 🥰💪🔥👊🏻🏃🏼‍♀️

  70. Nadine

    Nadine

    11 giorni fa

    No way am I skipping the ads

  71. Georgina Rose Seal

    Georgina Rose Seal

    11 giorni fa

    Does anyone know which videos on the schedule are the harder ones? like when it says pick one, is the back or front one harder?

    • anna papapapa

      anna papapapa

      Giorno fa

      i think theyre almost the same intensity

  72. 토니야

    토니야

    11 giorni fa

    idk why but this is the most effective one to make my glutes burn, it really activates it!!

  73. sara rodríguez

    sara rodríguez

    11 giorni fa

    Just finished Day 2 of week 8 the "beautiful booty" with all resistence band workout, my legs are shaking but I am feeling so happy rn for being able to finish despite the painnn 😂😭❤ you gottt thissss

    • XxHATED_GoDXx

      XxHATED_GoDXx

      10 giorni fa

      Stop acting like your 300 pounds

  74. nightcrawler

    nightcrawler

    11 giorni fa

    the way this video turned booty day into my least favourite day -_-

  75. Sweterek13

    Sweterek13

    11 giorni fa

    Last song always gets me the motivation 😜

  76. Salman Mehmood

    Salman Mehmood

    11 giorni fa

    So cute

  77. Wen Chieng

    Wen Chieng

    12 giorni fa

    Thanks Pam. I do a few times 5-6 times ( follow your schedules) 🗓, only able to do ‘assume correctly ‘ the side booty well... really burn 🔥and extremely sore, 😂for the earlier I doesn’t really feel it only a while but more on tight, but today more on booty. Practice more make improvements. Thanks Pam for sharing and teaching us awesome workout🦾🌈.

  78. MOON

    MOON

    12 giorni fa

    My booty said bootylicious bye after this workout

  79. Mine B

    Mine B

    12 giorni fa

    That was the longest 10 mins of my life

  80. Lem Nam

    Lem Nam

    12 giorni fa

    I've never seen such a woman's figure. 64.dq.to @@@@@@@@@@%@1

  81. mademoiselle créative

    mademoiselle créative

    12 giorni fa

    Which booty band are you using? Can you recommend a good one?

  82. Zofie e

    Zofie e

    12 giorni fa

    hold + go higher .. yep.. straight to heaven

  83. Rulz

    Rulz

    12 giorni fa

    Hi Pamela, thank you for making my body feel and look amazing. You are the greatest!! 🥰💪🔥👊🏻🏃🏼‍♀️

  84. seeni gzty

    seeni gzty

    13 giorni fa

    bombom from happy cardio, low low low or level up from r&b dance, hey mama from happy dance and maybe feel right now or you & i from happy sweat!)

  85. Pheth Grguric

    Pheth Grguric

    13 giorni fa

    Thank you.💕

    • seeni gzty

      seeni gzty

      13 giorni fa

      Can this be just the workout in itself? Or do you have to add on more booty workouts?

  86. Fortis Cuore

    Fortis Cuore

    13 giorni fa

    Love booty pump workouts! #TMZsports #FortisCuore

  87. Medina B.

    Medina B.

    13 giorni fa

    Is this workout good for wanting a muscular bum ?

  88. rima jalali

    rima jalali

    13 giorni fa

    As always 🔥, please make long butty and leg workouts like 45min ❤️😔

  89. rima jalali

    rima jalali

    13 giorni fa

    As always 🔥, please make long butty and leg workouts like 45min ❤️😔

  90. rima jalali

    rima jalali

    13 giorni fa

    As always 🔥, please make long butty and leg workouts like 45min ❤️😔

  91. rima jalali

    rima jalali

    13 giorni fa

    As always 🔥, please make long butty and leg workouts like 45min ❤️😔

  92. Emilia Rainbowclaw

    Emilia Rainbowclaw

    13 giorni fa

    Where did you buy the band? Scared to buy the wrong one and it snaps on me. Heard of horror stories lol.

  93. Denise G

    Denise G

    13 giorni fa

    Is anyone reading this a Pam newsletter subscriber? I've got her app and want to subscribe, but the last time I did this with another ITputr I went from loving her workouts to being completely turned off by her relentless marketing. That brought me to look elsewhere and I found Pam. I love her workouts and everything else I'm seeing and I want it to stay that way but am curious about the newsletter. Thx

  94. Olivia Suhendra

    Olivia Suhendra

    13 giorni fa

    Pam i fell bad for you because you don’t have Chinese New Years 😭♥️i love you pamela reif

  95. Sarah 282

    Sarah 282

    14 giorni fa

    When she wears those leggins, you know it's gonna be a burner

  96. Lydia

    Lydia

    14 giorni fa

    sooo good omg I LOVE your workouts!!

  97. Lola Smith

    Lola Smith

    14 giorni fa

    What band do you use

  98. V Bb

    V Bb

    14 giorni fa

    after this pamela is banned in my country

    • V Bb

      V Bb

      3 giorni fa

      @GABI it was a joke

    • GABI

      GABI

      3 giorni fa

      Whyyy

  99. Cindy GAO

    Cindy GAO

    14 giorni fa

    gggaaaaahhhhhjjjjjjj hjgjyhjh

  100. annalena

    annalena

    14 giorni fa

    how does she manage that her resistance band fits perfectly right away? mine always twists 3000 times

    • Princess Marivic Pineda

      Princess Marivic Pineda

      8 giorni fa

      Mine too at the bridge + abductor

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