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.
▸ 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.
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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. Pamela Reif

    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

      Michael Bierman

      3 giorni fa

      This is a wonderful video.

    • Richard Wood

      Richard Wood

      5 giorni fa

      Super fit and absolutely adorable.

    • Tracy Greenwood

      Tracy Greenwood

      Mese fa

      @Pamela Reif thank you again for another great workout! Really feels good to move my body!🌺

    • Athena An

      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 😂

  2. Tay Frd

    Tay Frd

    19 ore fa

    That killed me thank youuuuuuuu

  3. Elvin Tree

    Elvin Tree

    21 ora fa

    Oh gosh no more pulsing please 🤣

  4. Vanessa Styles

    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

  5. guada


    Giorno fa

    ok im death

  6. Trayana Milcheva

    Trayana Milcheva

    2 giorni fa

    Please do more workouts with weights! I love this video!

  7. Valeria g

    Valeria g

    2 giorni fa


  8. maddy k

    maddy k

    2 giorni fa

    y’all I’m dead

  9. Trans Boy

    Trans Boy

    2 giorni fa

    Who follows her or the tag at the top, at the beginning 😂

  10. Marie D.

    Marie D.

    3 giorni fa

    How can she lay down so gracefully during the activation🤡

  11. Thais Sanchez

    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:

  12. Astro Cat

    Astro Cat

    3 giorni fa


  13. Alissa


    3 giorni fa

    ...i hate u. That's it. my booty is always going through hell cuz of u.

  14. Kejsi Haxhiu

    Kejsi Haxhiu

    4 giorni fa

    I've only been training with Pam for 2 months and this workout is already MUCH easier to do

  15. Ruby Fang

    Ruby Fang

    4 giorni fa


  16. Caroline Monet

    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

      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.

  17. Adela L.

    Adela L.

    4 giorni fa

    well, I ended up crying...

  18. Tray


    4 giorni fa

    At the end who else feel like the leg muscles are trying to pop out🤣

  19. nutriousniki


    4 giorni fa

    These 20minutes went by so fast! I really enjoy the silent workout videos but you talking helps a lot 🤯

  20. Lili Kubíčková

    Lili Kubíčková

    4 giorni fa

    "..and as soon as you feel comfortable..." got it dont say it twice, see you next week

  21. Victoria Kurz

    Victoria Kurz

    4 giorni fa

    I put all my problems in the bag, will it be enough ?

  22. Viktorie Bernatová

    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!

  23. Kajik Dobby

    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

  24. Hermiona Everdeen

    Hermiona Everdeen

    4 giorni fa

    I HATE YOU Pam...I'm crying in the end🥺 it's so hard

  25. salzkuu


    4 giorni fa

    Does someone actually have 8kg of flour just lying around in their kitchen?

  26. Anindeleble


    4 giorni fa

    omg, this is the best channel.

  27. Nada Saher

    Nada Saher

    4 giorni fa

    Strong booty Tuesday : it's burning like a fire

  28. 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

  29. kraliçeniz hazretleri

    kraliçeniz hazretleri

    4 giorni fa

    i hate that I HATE

  30. einfach ronja

    einfach ronja

    5 giorni fa

    Anyone Here for Week 9 day two? I'm so destroyed but It was soo good :))

  31. Jessica Cunha

    Jessica Cunha

    5 giorni fa

    Pam: Met me down on the mat. Me: I'm already there...

  32. Trencita Johnson

    Trencita Johnson

    5 giorni fa

    Cannot read lips, aber immer schön, dich anzusehen ;)

  33. Carlo Carlos

    Carlo Carlos

    5 giorni fa

    How can she fucking smile while doing this?

  34. anne df

    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!

  35. Jazmin Crisp

    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 💀

  36. Stephanie Sasso

    Stephanie Sasso

    8 giorni fa

    My Glutes are feeling Good!!💚💚💚

  37. Rachael Macintyre

    Rachael Macintyre

    10 giorni fa

    When she said "lift yourself higher" I was like bitch it dont get no higher than thisssssssss

  38. Alexandra Viazankina

    Alexandra Viazankina

    10 giorni fa

    Yesssss!!! I love it!!!!

  39. Arsene Lupin

    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?

  40. Monkkcvx d

    Monkkcvx d

    14 giorni fa

    the jump squats killed me xD but the end was funny :)

  41. Julia Rodrigues

    Julia Rodrigues

    16 giorni fa

    Anybody else cry during this workout? Nope just me? Okay then.....

  42. Julia Rodrigues

    Julia Rodrigues

    16 giorni fa

    I put 9 pounds of books in a bag as a dumbbell lol

  43. Sonrisa


    16 giorni fa

    the end with the mike, LOL

  44. alina l

    alina l

    17 giorni fa

    can someone recommend how often i should do this workout for fast results

  45. Adel 2404

    Adel 2404

    17 giorni fa

    you literally burned mexd

  46. Linda Raditzky

    Linda Raditzky

    17 giorni fa

    The final glute bridge hold after this workout feels like giving birth,doesn't it?

  47. Kristina Zaderenko

    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 🏋️‍♀️

  48. Paula H

    Paula H

    17 giorni fa

    I used the towel in the end to wipe away my tears

  49. Ha Giang Luu Nguyen

    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 :(((

  50. shore thing

    shore thing

    18 giorni fa

    why did this not feel like 20mins at all :oo

  51. a


    18 giorni fa

    im doing this more than 4 times and im still shaking at the end😪😩

  52. Mars P

    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!

  53. January962


    18 giorni fa

    Pam: I hope you enjoyed it. Me (everytime): Nope

  54. Tammy N

    Tammy N

    18 giorni fa

    Does anyone else’s knees hurt so much at the end

  55. Marlene Weis

    Marlene Weis

    18 giorni fa

    At the Last exercise i saw her shaking too

  56. Valeria Villar

    Valeria Villar

    18 giorni fa

    now i can´t stop squeezing

  57. Ariane Paradis

    Ariane Paradis

    18 giorni fa

    when pamela makes you shake more than a boy ever could😚😚

  58. Laura Vargas

    Laura Vargas

    18 giorni fa

    When I find myself in times of trouble... Pamela Reif comes to me... speaking words of wisdom... 18:19

  59. vivka


    18 giorni fa

    All I can see is NXT BREAK

  60. Emilia Golden

    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

      Victoria Romero

      4 giorni fa

      Keep going 😍💪🏽

    • Gwendolyn


      9 giorni fa

      That's some queen shit right there. You go girl!

    • Eve Lyn

      Eve Lyn

      18 giorni fa

      Good job 💪🏼

  61. Johanne Carlotta

    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

      Alex Lemke

      18 giorni fa

      Hab ich heute auch, glaub das lag an dem Gewicht bei mir, weil die Rückenmuskulatur das nicht kennt.

  62. julie


    18 giorni fa

    she's like chill and I'm literally dying😂

  63. Pohli&Phil Xxx

    Pohli&Phil Xxx

    18 giorni fa

    Ich hatte kein Gewicht, es geht auch mit einem Baby, das freut sich sogar darüber.

  64. Funny Bunny

    Funny Bunny

    18 giorni fa


  65. Lilly


    18 giorni fa

    I don’t know if I can go into the shower after this trip to the bootyhell

  66. Lu Pa Jo

    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.

  67. wael hajj

    wael hajj

    18 giorni fa

    hahahahaha look at the end hahahahah

  68. Ondra Štěpán

    Ondra Štěpán

    18 giorni fa


  69. Ondra Štěpán

    Ondra Štěpán

    18 giorni fa

    very good ass

  70. Matea Keškić

    Matea Keškić

    18 giorni fa

    My butt cheeks exploded 😂🎉

  71. eli nguyen

    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

  72. Brooke Boydx

    Brooke Boydx

    18 giorni fa

    my dumb ass added resistance bands to this. do NOT do that

  73. Julia Hr

    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

      Jasmin :D

      18 giorni fa


  74. Ma Ria

    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

  75. Lili Simon

    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

  76. Frau B. aus H.

    Frau B. aus H.

    18 giorni fa

    Von mal zu mal wird dieses Workout ein kleines Stückchen leichter ;)

  77. 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

  78. Christina


    18 giorni fa

    I hate jump squats

  79. Elena Unger

    Elena Unger

    19 giorni fa

    Love it!

  80. Julie Griste

    Julie Griste

    19 giorni fa

    who touched and squeezed the butts after the workout to see if it's bigger already? :vvvvvvv

  81. Shu Jie

    Shu Jie

    19 giorni fa

    I feel sad that I only manage to glute bridge section 😢😢😢

    • Slávka C

      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 ♥

  82. 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

  83. Megan K.

    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! 😂😂

  84. Megan K.

    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....

  85. Fitness Nerd

    Fitness Nerd

    19 giorni fa

    I thought I was crying during the final 30sec but it was sweat I'm OK 😅🤣🔥

  86. FitnessPhreek


    19 giorni fa

    I’m not a fan of glute bridges 😅The last part really hurt 😭😭😭

  87. Shawnay Warren

    Shawnay Warren

    20 giorni fa

    Her workouts are stress relievers.🙂

  88. Jasmine Hussain

    Jasmine Hussain

    20 giorni fa

    I was dead

  89. Astrid S

    Astrid S

    21 giorno fa

    i like this a lot :)

  90. Ayşegül Özdağ

    Ayşegül Özdağ

    21 giorno fa

    Thanks pam.This is my favorite exercise 🥰😇

  91. Back Bitting

    Back Bitting

    23 giorni fa

    and hold it for the last 10 second and squeeze higher ---me screaming --- NO PAM NO !!!!!!!!!!!!

  92. Sarah Moon

    Sarah Moon

    23 giorni fa

    I heard my knee crack :(

  93. 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

  94. Lucie Gardner

    Lucie Gardner

    24 giorni fa

    This killed me 🥲I had a resistance band on as well big mistake my legs are killing

  95. Sabine


    24 giorni fa

    It give me so much Motivation when u talk pam!

  96. razan4483


    25 giorni fa

    I just love her 🥺🥺🥺💕

  97. G W

    G W

    25 giorni fa

    amazing workout loved it

  98. lnnoch


    26 giorni fa

    A tip for the warmup with the leg lifts is doing frog pumps instead

  99. Alejandra Juárez

    Alejandra Juárez

    26 giorni fa

    pls tell us ur secret for maintaining perfect hair during the workout 😩🙌🏽

  100. Rebecka Flygare

    Rebecka Flygare

    26 giorni fa

    TORTURE 🔥🔥🔥🔥

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