20 MIN BOOTY WORKOUT - Weights & Booty Band / double the torture for a round booty I Pamela Reif

want to grow your booty? ♥︎ let's use weights AND a booty band! / Werbung
If you don't have a proper weight, don't worry! Read my "homemade weight tutorial" below ♥︎

▸ This routine is on the same level as the other "20min Booty + Thigh with weights" that I uploaded before. Got tired of the old one? PERFECT - switch it up with this workout!
I am using a 10kg / 22 lbs dumbbell. Please 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 :)
The workout consists out of:
- a Booty Activation with banded Glute Bridges
- a Mix out of standing exercises & ones on the floor. Switching between Squats, Deadlifts, Good Morning, Fire Hydrants, etc.
- a Glute Bridge Burnout ... with weight + booty band! For the ultimate burn.
Things to make sure:
▸ bodyweight focusses on your HEELS, don't shift your bodyweight onto your toes = Squats, Deadlifts, Glute Bridges
▸ your BACK stays STRAIGHT. Don't round it! = DEADLIFTS, Good Mornings, Squats
▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards = all exercises
▸ squeeze your BOOTY as hard as possible and hold the tension as long as possible, if you have troubles with only growing your thighs = all exercises
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.
➞ Instagram pamela_rf
➞ Food Account pamgoesnuts
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Music by
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

    2 mesi fa

    bubble butt, bubble bubble bubble butt - who's here for it? I've been training my precious booty for years now.. so don't worry if you struggle a bit more than me! ... just remember to: SQUEEZE IT 😂😂😂😂

    • Devon Stewart

      Devon Stewart

      Giorno fa

      @Brawler3000 - Brawl Stars Hi! i’m older than you and i tried losing weight and i developed disordered eating, so i am not trying to lose weight, but if you want to then definitely go for it! make sure to never starve yourself and eat what you want, because balance is key! just don’t overly exercise or compare yourself. it takes a long time to lose weight for a lot of people, so don’t feel discouraged if you aren’t seeing results at first! i believe in you :)

    • The Sustainable Stewardess

      The Sustainable Stewardess

      12 giorni fa

      more training with weights! this is amazing!

    • Fatima Franco

      Fatima Franco

      14 giorni fa

      It was a great workout video Thanks

    • debby


      17 giorni fa

      @Brawler3000 - Brawl Stars good luck :3

    • debby


      17 giorni fa

      @Frauen sind mir heilig lasst* :)

  2. Noemi Cruz

    Noemi Cruz

    6 ore fa

    Awesome booty workout!!! I definitely suffered but I am happy.

  3. Peach Lemonade

    Peach Lemonade

    14 ore fa

    Maybe the first that is REALLY challenging for me

  4. Peces en Madrid Peces

    Peces en Madrid Peces

    16 ore fa

  5. Pranav Reddy

    Pranav Reddy

    21 ora fa

    My leg wouldn't listen to me on those side lifts 😭

  6. Atreyee Malakar

    Atreyee Malakar

    23 ore fa

    Literally screaming in the middle of the workout

  7. Ivo Windrich

    Ivo Windrich

    Giorno fa

    you are so strong, it's unbelievable how strong you are! 😨

  8. sourcream pussy

    sourcream pussy

    Giorno fa

    that was the hardest butt workout ive ever done i almost threw up

  9. Toni Benn

    Toni Benn

    2 giorni fa

    Has anyone seen results from doing this?

  10. It’s Mina

    It’s Mina

    2 giorni fa

    so cute when she say's booty! 😍

  11. Valerie Sarina

    Valerie Sarina

    2 giorni fa

    Pamela: I hope you enjoyed Me: No, I can't if I'm dead hahaha

  12. Elenn Sotirou

    Elenn Sotirou

    2 giorni fa

    Does this work quickly ?? Please answerrr

  13. S V

    S V

    2 giorni fa

    can you please make another one , but harder than this i appreciate you so much

  14. Giulia Montanaro

    Giulia Montanaro

    2 giorni fa

    did anyone get results ?

  15. Dagmara


    3 giorni fa

    When MIA was singing "bye bye" I almost said bye to this video 😂😂😂

  16. vanesa


    3 giorni fa

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

  17. Roberto Yatsuhara

    Roberto Yatsuhara

    3 giorni fa

    my butt is burning

  18. Andilath Oussa

    Andilath Oussa

    3 giorni fa

    this was one of my first booty workout that hurt like HELLLLL

  19. persian pearl

    persian pearl

    4 giorni fa

    i just finished my workout for today, and this is the first time i tried it. Oh god i feel like i'm going to faint in any seconds, i'm already expecting a fever. Despite all these pains, im sure im going to thank myself later on

  20. Laura Apfel

    Laura Apfel

    4 giorni fa

    quick, hard, sweaty = Pam’s booty workout THANK U! 😋

  21. Julia Bernstein

    Julia Bernstein

    4 giorni fa

    I'm gonna do this workout for the next 30 days wish me luck

  22. diana preda

    diana preda

    4 giorni fa

    it burns a lot 😬

  23. Alexa Moon

    Alexa Moon

    4 giorni fa

    “don’t just suffer for the last few mins” ok i’m sorry? 😭

  24. Kathi 21

    Kathi 21

    4 giorni fa

    here's a new comment for y'all to read because I think we all know them by heart by now lmao (also I'm pretty sure I won't be able to walk, sit or lay down for at least a week yaaay)

  25. Kamila Adylakan

    Kamila Adylakan

    4 giorni fa


  26. Mayers Mayers

    Mayers Mayers

    5 giorni fa

    I’m almost dead

  27. CJ Green

    CJ Green

    5 giorni fa butt is killing! Best booty workout I've ever done!

  28. Sonia Castro

    Sonia Castro

    5 giorni fa

    That was intense omg but it feels good

  29. Valentina Claes

    Valentina Claes

    5 giorni fa

    I've been chilling on my fitness for the past 15 min after doung this workout, wbu?

  30. Valentina Claes

    Valentina Claes

    5 giorni fa

    am I the only one that manages to do workouts from other channnels but EVERY TIME, EVERY TIME I DO ONE OF PAMELA'S SHE IS STRAIGHT UP KILLING MY BODY AND EVERY TIME I BEG HER TO STOP CUZ THE BURN IS SO REAL. Love her workouts tho, but they are no joke master level hard

  31. Leonie Brueninh

    Leonie Brueninh

    5 giorni fa

    i love you & your workouts, but i prefer non talking workouts, because it makes me so agressive when you talk during your workouts

  32. Dioskeiry De La Cruz

    Dioskeiry De La Cruz

    5 giorni fa

    When she said "I hope your booty is burning" I think she meant to say 'I hope you suffered enough"

  33. Eva Fehr

    Eva Fehr

    6 giorni fa

    Even tho this workout was rly hard it was the best workout I have done in a while and I know I will get results from it

  34. Sophie Koerner

    Sophie Koerner

    6 giorni fa

    Danke omg😩🙏

  35. Tara N

    Tara N

    6 giorni fa

    Pam: I have a 10kg weight which will be quite heavy me ... >.>

  36. Ivo Windrich

    Ivo Windrich

    7 giorni fa

    i hate you!

  37. yeşil


    7 giorni fa

    Thank you 😍😍

  38. Elaxx Rcx

    Elaxx Rcx

    7 giorni fa

    U know you're dying after when she wears these damn blue tights!

  39. Johanson Art

    Johanson Art

    8 giorni fa

    I have a dead booty now! Yeah! 😃😂💀

  40. Nannelina L

    Nannelina L

    8 giorni fa

    WOW I feel it!!!! Love it Thanks

  41. Aimee is cool

    Aimee is cool

    8 giorni fa

    anyone know how many calories this burns?

  42. Ulrike Kotzauer

    Ulrike Kotzauer

    8 giorni fa

    Vielen Dank!!! Es war großartig ☺️

  43. Jana Thr

    Jana Thr

    8 giorni fa

    Soo amazing!! ❤️❤️❤️❤️❤️❤️❤️

  44. LK7991


    8 giorni fa

    i was using one of these heavy resistance bands and i think i died a little lol

  45. Bianca Allyson

    Bianca Allyson

    9 giorni fa

    idk if this is sweat or tears

  46. Oliwia Kaja

    Oliwia Kaja

    9 giorni fa

    goooood its too hard for me :c but i really like it!

  47. Godplayer


    9 giorni fa

    Who else feels so tired in the last bridge hold that they dont bother to put the weight down👍🏼

  48. A 88

    A 88

    9 giorni fa

    my butt lost feeling at 10 mins 😅

  49. Leonie W

    Leonie W

    9 giorni fa

    Me: how much should my booty hate you? Pam: Yes

  50. Angel Stuecklin

    Angel Stuecklin

    9 giorni fa

    they way she has “booty” has me dead

  51. Melissa A

    Melissa A

    10 giorni fa

    I just did this twice and whew!!!😅 my butt is on FIIIIRE.

  52. dd. dd

    dd. dd

    10 giorni fa

    this helps with hip dips or with getting big hips?

  53. claudia krampl

    claudia krampl

    10 giorni fa

    my booty buuuurn

  54. &Square MSP

    &Square MSP

    10 giorni fa

    How much kg is your booty band? I use 45-55kg for this video (it's the lightest one i have)

  55. Kerstin Tho

    Kerstin Tho

    10 giorni fa

    Ich hasse dieses Workout so krass mein arsch tut dann immer 2 Tage weh 😂

  56. karadut


    10 giorni fa

    Oh my butts 🔥🔥🔥🔥

  57. Anushka Dagar

    Anushka Dagar

    10 giorni fa

    you realize how you can hate and love a person at the same time when you do her workouts

  58. Heidi Talvi

    Heidi Talvi

    10 giorni fa

    Omg i survived!!! Amazing and cruel at the same time

  59. Uto TYT

    Uto TYT

    10 giorni fa

    You could get a food channel😍😍😍😱

  60. Elena Atanasova

    Elena Atanasova

    10 giorni fa

    I haven't been prouder with myself after such workout

  61. mademoiselle créative

    mademoiselle créative

    10 giorni fa

    Which booty band would you recommend for your booty workouts?

  62. 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:

  63. Ines Lastres

    Ines Lastres

    11 giorni fa

    The best booty workout ever! we need more like these.

  64. DaCoolCreeper


    11 giorni fa

    nobody going to talk about the house? it’s wider than some parking lots

    • DaCoolCreeper


      10 giorni fa

      @Lucie Persposti bet

    • Lucie Persposti

      Lucie Persposti

      10 giorni fa

      it's a wallpaper

  65. Carol Creme

    Carol Creme

    11 giorni fa

    I will survive week 8

  66. Shantal Eligio

    Shantal Eligio

    11 giorni fa

    i was whining while doing this almost cried

  67. Armin R.

    Armin R.

    11 giorni fa

    when she says ‘that’s everything for today’ but u still have another booty workout next

  68. Isabella Garcia

    Isabella Garcia

    11 giorni fa

    I have some news, I can feel everything but my legs!!!

  69. Giulia Matei

    Giulia Matei

    11 giorni fa

    literally the only thing that kept me going was the way pamela says booty 😍😍😍

  70. Maria aa

    Maria aa

    11 giorni fa

    Doing this after the booty activation.. did Pamela just trick me into doing 30 min of booty workouts 🥲🥲

  71. Lelo33


    11 giorni fa

    that was the hardest booty workout I‘ve ever done and I‘ve done many

  72. GooseBump


    11 giorni fa

    i think my ass fell off honestly

  73. Stefanie Schelander

    Stefanie Schelander

    11 giorni fa


  74. Aksenare


    11 giorni fa

    2 weeks with Pamela and my band is about to break. I mean, is it a good sign?

  75. Timber


    11 giorni fa

    I'm bad in english, but does "enjoy" mean "hassen"...?! 🤣 I'm alive but I'm dead...

  76. Magali Depietro

    Magali Depietro

    11 giorni fa

    no siento el culo ni las piernas... ni cualquiera de mis otras extremidades

  77. Ma Ria

    Ma Ria

    11 giorni fa

    I did this without weights and booty band but it killed me anyways ahahahahaha

  78. Ariana Brú

    Ariana Brú

    11 giorni fa

    I hate you so much right now

  79. Maren-Julia Szillat

    Maren-Julia Szillat

    11 giorni fa

    Pam: Little Tiny Pulses please. Me: no thank you🥵

  80. Stephanie Stevens

    Stephanie Stevens

    11 giorni fa

    15:14 Pam: Yeah I know... Me: Yeah I'm so glad you are hurting too, this is actually going to kill m.. Pam: That my shoelace is undone Me: oh.. nvm..

  81. Lenneth


    11 giorni fa

    13:18 - Why does only my calf hurt when I do these 😭

    • Eve-Sarah V

      Eve-Sarah V

      11 giorni fa

      Bend you knee a little ! Also I point my feet to avoid calf cramps

  82. Ariana Winter

    Ariana Winter

    11 giorni fa

    Do you guys also have days where you can do the whole workouts without much problems and then you have days where you can't do the whole because of too much pain but without a reason?

  83. Alice Zarbano

    Alice Zarbano

    11 giorni fa

    I think I can’t walk after this

  84. wadeema almenhali

    wadeema almenhali

    11 giorni fa

    the whole time i was shouting " ARE YOU FKING KIDDIN ME"

  85. Jonna Steffen

    Jonna Steffen

    11 giorni fa

    Doing this between booty activation and booty pump... 👻👻👻at least I am dying over here with nice bum

  86. Eleys


    11 giorni fa

    who here today following the plan? LET'S DO IT (T^T)

  87. janina sell

    janina sell

    11 giorni fa

    When the jump squat feels like a relief.. 😂 thanks Pam!

  88. Eva


    11 giorni fa

    for the last 3 minutes I hate you, Pamela, every single time!!

  89. Kristýna Peřinová

    Kristýna Peřinová

    11 giorni fa

    Second time was way easier

    • Kristýna Peřinová

      Kristýna Peřinová

      11 giorni fa

      @Christina i did use booty band And IT was ok too

    • Christina


      11 giorni fa

      Yes but I have to say, that I didnt use bands

  90. Frau B. aus H.

    Frau B. aus H.

    12 giorni fa

    I enjoyed this workout ssssooo much! Every single second !!!

  91. Fitness Nerd

    Fitness Nerd

    12 giorni fa

    When she said at the end to really feel your booty I was already screaming a bit because I FELT IT PAM 😅🔥🔥🔥

  92. pommepommepomme


    12 giorni fa

    pam: now let's start with a little booty activation me who already did a 10 min booty activation based on the program: *mouth agape pikachu meme*

  93. MOON


    12 giorni fa

    What Pam said: try to think about your booty What I heard: try not to curse me

  94. Eve M

    Eve M

    12 giorni fa

    I’ve done countless butt workouts butt (pun intended) none burn like this one

  95. Alexandra Mercado

    Alexandra Mercado

    12 giorni fa

    Amazing. I struggle to find a workout that will activate my glutes. They were burning SO much at the end and I’ve been seeing great results!!!

  96. amvie


    12 giorni fa

    UPDATES 🥵 day 1: it's really hard :((( day 2: skip / i’m feeling sore day 3: skip / i’m feeling sore (slight)

  97. Lizette Alvarez

    Lizette Alvarez

    13 giorni fa

    Boo T 😆

  98. brynn sherman

    brynn sherman

    14 giorni fa


  99. Ananna Majumder

    Ananna Majumder

    15 giorni fa

    Is it okay to cry after this workout?

  100. orla murray

    orla murray

    15 giorni fa

    this woman is superhuman

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