20 MIN BOOTY + THIGHS - with weights I build your booty & tone your thighs // TALKING MODE
yaaaaay - our first workout WITH WEIGHTS! If you don't have any weights home - don't worry! I got you ♥︎ / Werbung
I use a 10kg / 22 lbs dumbbell. Choose a weight that feels good for you!
Weights help us to increase the intensity of a workout, build rounder muscles (booty alarm) and make us stronger!
Your home-made weight:
1. Take a bag
2. Search for dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc.
3. You can easily put 6 to 10 packs into one bag. That makes 6 to 10 kg :)
This workout is structured like this:
- a Booty Activation, without equipment
- 6 Supersets, including 1-2 weighted exercise(s) and a bodyweight burner
- a Burnout with 6min of Glute Bridges, to make those butt cheeks buuuuurn
Things to keep in mind:
▸ bodyweight focusses on your HEELS, don't shift your bodyweight onto your toes
▸ your BACK stays STRAIGHT. Don't round it!
▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards
▸ squeeze your BOOTY as hard as possible and hold the tension as long as possible, if you have troubles with only growing your thighs.
The routine includes breaks! Yes, that's correct. BREAKS! :D
The video is in full length which means you can just follow whatever I’m doing.
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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
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My Cookbook:
German Version: amzn.to/2RZ3zID
English Version: amzn.to/2YxFhb7
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Business Contact:
pamela_reif@icloud.com
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Music by Epidemicsounds.com
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.
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Pamela Reif
4 mesi fa
omg I just noticed there is a mistake with the workout name at THE FIRST exercise hahaha. SORRY 😂😂😂 ❤️ I'm super duper excited to use weights again!! Love youuuuuuuu
Michael Bierman
3 giorni fa
This is a wonderful video.
Richard Wood
5 giorni fa
Super fit and absolutely adorable.
Tracy Greenwood
Mese fa
@Pamela Reif thank you again for another great workout! Really feels good to move my body!🌺
Athena An
2 mesi fa
My leg always feel sour during the bridge, is that right? where should I out my body weight on?
ShyShyBeRRy
3 mesi fa
What lev is this? Suitable for beginners.? I need an estimated level for every video 😂
Tay Frd
19 ore fa
That killed me thank youuuuuuuu
Elvin Tree
21 ora fa
Oh gosh no more pulsing please 🤣
Vanessa Styles
Giorno fa
Es wäre toll wenn du so ein Video mit knee-friendly Übungen machen könntest. Meine Knie tun nach den ganzen squats weh
guada
Giorno fa
ok im death
Trayana Milcheva
2 giorni fa
Please do more workouts with weights! I love this video!
Valeria g
2 giorni fa
matador!!
maddy k
2 giorni fa
y’all I’m dead
Trans Boy
2 giorni fa
Who follows her or the tag at the top, at the beginning 😂
Marie D.
3 giorni fa
How can she lay down so gracefully during the activation🤡
Thais Sanchez
3 giorni fa
I’m going to try this for a month with 20 lbs, 3 days a week Week 1: Day 1: I almost passed out at the minute 10, and had to stop (I didn’t eat well and I’m anemic) Day 2: Could complete it today, is 11:17 pm and I got out of work an hour ago. You can do this!!! If done correctly you can definitely see your booty pump at the end of the workout Day 3:
Astro Cat
3 giorni fa
This IS NOT BEGGINER FRIENDLY, My mistake
Alissa
3 giorni fa
...i hate u. That's it. my booty is always going through hell cuz of u.
Kejsi Haxhiu
4 giorni fa
I've only been training with Pam for 2 months and this workout is already MUCH easier to do
Ruby Fang
4 giorni fa
OMG I HAAAATE THIS
Caroline Monet
4 giorni fa
am i the only one which back hurts while doing deadlift or pulses? is it normal? i need help :(
Lucie Persposti
4 giorni fa
No, it shouldn't hurt. Please google how to do the exercises correctly and then either do them in front of a mirror or take a video of yourself to see what you might be doing wrong. I would also recommend you to not use the weight until you have the correct form.
Adela L.
4 giorni fa
well, I ended up crying...
Tray
4 giorni fa
At the end who else feel like the leg muscles are trying to pop out🤣
nutriousniki
4 giorni fa
These 20minutes went by so fast! I really enjoy the silent workout videos but you talking helps a lot 🤯
Lili Kubíčková
4 giorni fa
"..and as soon as you feel comfortable..." got it dont say it twice, see you next week
Victoria Kurz
4 giorni fa
I put all my problems in the bag, will it be enough ?
Viktorie Bernatová
4 giorni fa
Pam: Make it burn... Me: what the fuck are you talking about, it already burns abou fifteen minutes, you murder!
Kajik Dobby
4 giorni fa
It is okay when the back heart me really much?
jona
4 giorni fa
no than u are doing something wrong... google how to do the exercises rights please
Hermiona Everdeen
4 giorni fa
I HATE YOU Pam...I'm crying in the end🥺 it's so hard
salzkuu
4 giorni fa
Does someone actually have 8kg of flour just lying around in their kitchen?
Anindeleble
4 giorni fa
omg, this is the best channel.
Nada Saher
4 giorni fa
Strong booty Tuesday : it's burning like a fire
DMON
4 giorni fa
In the end wasn't even able to squeeze my booty anymore haha I tried so hard but I couldn't idk I think it's broke xD
kraliçeniz hazretleri
4 giorni fa
i hate that I HATE
einfach ronja
5 giorni fa
Anyone Here for Week 9 day two? I'm so destroyed but It was soo good :))
Jessica Cunha
5 giorni fa
Pam: Met me down on the mat. Me: I'm already there...
Trencita Johnson
5 giorni fa
Cannot read lips, aber immer schön, dich anzusehen ;)
Carlo Carlos
5 giorni fa
How can she fucking smile while doing this?
anne df
5 giorni fa
love it! whenever I just need a good booty burn I come back to this workout ;) its easy to follow along and nice to challenge yourself! I like to add a booty band as well!
Jazmin Crisp
7 giorni fa
Comments my 7 year old daughter made while watching me do this workout: “are kids aloud to do this? I think it’s illegal cuz it hurts too bad” “whenever she says, ‘small break’ that means you really don’t get one” and a she gave a giggle for every time Pam says booty 😂😂😂 Love this workout my thighs and booty are dead 💀
Stephanie Sasso
8 giorni fa
My Glutes are feeling Good!!💚💚💚
Rachael Macintyre
10 giorni fa
When she said "lift yourself higher" I was like bitch it dont get no higher than thisssssssss
Alexandra Viazankina
10 giorni fa
Yesssss!!! I love it!!!!
Arsene Lupin
12 giorni fa
I don't want to get a bigger booty (it is already big enough 😅) but a more defined one (less fat). Is it still okay to do such workouts or should I better only do some running?
Monkkcvx d
14 giorni fa
the jump squats killed me xD but the end was funny :)
Julia Rodrigues
16 giorni fa
Anybody else cry during this workout? Nope just me? Okay then.....
Julia Rodrigues
16 giorni fa
I put 9 pounds of books in a bag as a dumbbell lol
Sonrisa
16 giorni fa
the end with the mike, LOL
alina l
17 giorni fa
can someone recommend how often i should do this workout for fast results
Adel 2404
17 giorni fa
you literally burned mexd
Linda Raditzky
17 giorni fa
The final glute bridge hold after this workout feels like giving birth,doesn't it?
Kristina Zaderenko
17 giorni fa
I think even if I’ve put butt in hot frying pan it wouldn’t burn as much as it does from the hell of a workout 🏋️♀️
Paula H
17 giorni fa
I used the towel in the end to wipe away my tears
Ha Giang Luu Nguyen
17 giorni fa
I come back home for Lunar New Year. My mother stocks a 10 kgs bags of rice ( 22,05 lb) and I think it is a good idea to use it for this exercise. I swear that is the dumbest idea. My butt is in hell :(((
shore thing
18 giorni fa
why did this not feel like 20mins at all :oo
a
18 giorni fa
im doing this more than 4 times and im still shaking at the end😪😩
Mars P
18 giorni fa
Hey I know you won’t see this but I found your workouts yesterday and I started them today and I am on day 2 and I felt the burn I have seen so many people use your workouts and I see they got results so I am going to stick with you for a while!
January962
18 giorni fa
Pam: I hope you enjoyed it. Me (everytime): Nope
Tammy N
18 giorni fa
Does anyone else’s knees hurt so much at the end
Marlene Weis
18 giorni fa
At the Last exercise i saw her shaking too
Valeria Villar
18 giorni fa
now i can´t stop squeezing
Ariane Paradis
18 giorni fa
when pamela makes you shake more than a boy ever could😚😚
Laura Vargas
18 giorni fa
When I find myself in times of trouble... Pamela Reif comes to me... speaking words of wisdom... 18:19
vivka
18 giorni fa
All I can see is NXT BREAK
Emilia Golden
18 giorni fa
Today is the first time i was able to do all exercises without dropping the weight and with a 6kg weight instead of a 1kg one. I'm so proud of myself!
Victoria Romero
4 giorni fa
Keep going 😍💪🏽
Gwendolyn
9 giorni fa
That's some queen shit right there. You go girl!
Eve Lyn
18 giorni fa
Good job 💪🏼
Johanne Carlotta
18 giorni fa
bin ich die Einzige die Rückenschmerzen bekommt ? Ich habe bisher noch nie Rückenschmerzen von Squats bekommen und mache sie eigentlich immer noch wie früher... kann mir einer weiterhelfen
Alex Lemke
18 giorni fa
Hab ich heute auch, glaub das lag an dem Gewicht bei mir, weil die Rückenmuskulatur das nicht kennt.
julie
18 giorni fa
she's like chill and I'm literally dying😂
Pohli&Phil Xxx
18 giorni fa
Ich hatte kein Gewicht, es geht auch mit einem Baby, das freut sich sogar darüber.
Funny Bunny
18 giorni fa
1:18
Lilly
18 giorni fa
I don’t know if I can go into the shower after this trip to the bootyhell
Lu Pa Jo
18 giorni fa
Ich finde es super wenn du während des Workouts ein bisschen redest und die Übungen erklärst. Man merkt dann erst richtig, ob man etwas falsch macht und kann sich verbessern. Wenn es ohne Sprechen ist dann verrenkt man sich immer, um am Bildschirm zu spicken. So kann man sich besser auf das Workout konzentrieren.
wael hajj
18 giorni fa
hahahahaha look at the end hahahahah
Ondra Štěpán
18 giorni fa
mucq
Ondra Štěpán
18 giorni fa
very good ass
Matea Keškić
18 giorni fa
My butt cheeks exploded 😂🎉
eli nguyen
18 giorni fa
Pam i REALLY appreciate those breaks, maybe include them more often haha, but just finished and it was great!! THANK YOU
Brooke Boydx
18 giorni fa
my dumb ass added resistance bands to this. do NOT do that
Julia Hr
18 giorni fa
Bringt das Workout auch was wenn man es ohne Gewichte macht habe leider keine zu Hause 🙁
meeeley
16 giorni fa
du kannst auch einfach eine große flasche mit wasser oder reis füllen :)
Jasmin :D
18 giorni fa
ja
Ma Ria
18 giorni fa
I did this with my little brother and everytime he saw the pulses as the next exercise he was already complaining ahahah at least this time i wasnt alone lol
Lili Simon
18 giorni fa
Am I the only one who immediately mutes Pamela’s voice and puts on some music because that’s the only way I can survive? xD
Frau B. aus H.
18 giorni fa
Von mal zu mal wird dieses Workout ein kleines Stückchen leichter ;)
Christina
18 giorni fa
Meine motivation ist am ende 😭 ich bin erst bei 9 min und hab absolut keine lust mehr 😭 hab schon ewig jz für die 9 min gebraucht Okay zur motivation für euch, ich finde die nächsten 9 min viel einfacher als die ersten 9
Christina
18 giorni fa
I hate jump squats
Elena Unger
19 giorni fa
Love it!
Julie Griste
19 giorni fa
who touched and squeezed the butts after the workout to see if it's bigger already? :vvvvvvv
Shu Jie
19 giorni fa
I feel sad that I only manage to glute bridge section 😢😢😢
Slávka C
18 giorni fa
It's okay! I struggle with the first half too, I feel you. But it's a gradual process to be able to do everything Pamela does, she's been working out for a long time, so just keep doing your best. You'll get a little bit stronger every time ♥
pommepommepomme
19 giorni fa
this was the HARDEST booty workout i've had..... it's been months since this was released yet my legs still tremble throughout
Megan K.
19 giorni fa
How do i explain the cashier that I need to buy 8 packages of flour in the mittle of a lockdown?!?!? Goddamit Pamela! 😂😂
Megan K.
19 giorni fa
NEVER F*CKING EVER AGAIN CLAP IN THE MIDDLE OF THE VIDEO - i thought i was done and then there were 7 min more to go....
Fitness Nerd
19 giorni fa
I thought I was crying during the final 30sec but it was sweat I'm OK 😅🤣🔥
FitnessPhreek
19 giorni fa
I’m not a fan of glute bridges 😅The last part really hurt 😭😭😭
Shawnay Warren
20 giorni fa
Her workouts are stress relievers.🙂
Jasmine Hussain
20 giorni fa
I was dead
Astrid S
21 giorno fa
i like this a lot :)
Ayşegül Özdağ
21 giorno fa
Thanks pam.This is my favorite exercise 🥰😇
Back Bitting
23 giorni fa
and hold it for the last 10 second and squeeze higher ---me screaming --- NO PAM NO !!!!!!!!!!!!
Sarah Moon
23 giorni fa
I heard my knee crack :(
Imperiom
23 giorni fa
omg she is amazing ! the workouts i been watching are very well made and thought ! they have enough repetitions to make the muscle feel it. they are long enought for the muscle to work properly, but not long to get you dead... and she is fun! hahaha. she looks like a bimbo girl, but one that actually have a BRAIN and is fun to hang with. hahhaa. cheer girl! super good workouts! _ for the weight i use from 6lt to 8 lt bottles... lol. they are Ok. not that heavy but its what i have. hahaha
Lucie Gardner
24 giorni fa
This killed me 🥲I had a resistance band on as well big mistake my legs are killing
Sabine
24 giorni fa
It give me so much Motivation when u talk pam!
razan4483
25 giorni fa
I just love her 🥺🥺🥺💕
G W
25 giorni fa
amazing workout loved it
lnnoch
26 giorni fa
A tip for the warmup with the leg lifts is doing frog pumps instead
Alejandra Juárez
26 giorni fa
pls tell us ur secret for maintaining perfect hair during the workout 😩🙌🏽
Rebecka Flygare
26 giorni fa
TORTURE 🔥🔥🔥🔥