10 MIN BOMBASTIC BOOTY - activate your butt muscles & make them grow I Pamela Reif
HTML-код
- Опубликовано: 22 авг 2021
- a killer Booty Activation - without any squats, lunges or jumps! ♥︎/ Werbung
This is basically Vol. 2 of our beloved „10min Booty Pump“ Routine.
We put a focus on our BOOTY, without including thigh work. We isolate the glute muscles & learn to hit them nicely.
You will (hopefully) like this workout, if you ...
- like the 10min Booty Pump or 12min Grow Your Booty Video
- have bad joints or knee pain
- only feel your thighs burning during squats
- want to grow your bubble butt & therefore need to put a bigger focus on it
- are looking for a Glute Activation before a heavy Leg Day
PS: Put a towel underneath your hips if your hip hurts during the exercises on our belly!
__
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.
__
▸ 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, recipes & tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...
__
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. Ella Henderson, House Gospel Choir & Just Kiddin - Risk it all
2. BCBC - Be Together
3. Lizzo feat. Cardi B - Rumors
4. Skrillex, Justin Bieber& Don Toliver - Don’t Go
__
Business Contact:
pamela_reif@icloud.com
__
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 
Спорт
![A Day To Remember: Feedback [OFFICIAL VIDEO]](http://i.ytimg.com/vi/iXVnysmQ4e0/mqdefault.jpg)
remember : you’re doing this for yourself and not for anybody else ! just keep going, stay consistant and you will see results :) you got this
Thanks 😀
I‘m only doing this for pamala. So she hasn‘t to do this by herself
thank u sm
Workout in the rain
ruclips.net/video/XAFEqe3_VNI/видео.html
Girl ¡😩😭😭🤎
no man can make my legs shake like pamela did in the last minute 🥲
@@jhamer18 wait what? how is this sexist? I don't get it lol
@@jhamer18 Dude it was a jooooke. Chill.
SAME HAHAHA
@@jhamer18 LMFAOAOFOAOAAO SIR I THINK IT WENT OVER YOUR HEAD
@@jhamer18 bro.. i hope you’re just trolling
My motivation:
-What hurts today will be scars tomorrow
-Succes is the best revenge
-No sweat no beauty
no squat no booty.
-Don't wish for a good body,work for it.
I love that 😂❤️👍
So true, thank you for the motivation 🥰🥰🥰
I loved it 😎
Also remember fuck beauty standards, aim to feel stronger not look like a certain person or shape
I loved doing this workout. After a while the results are showing...😄😇
to all pam girls
did you know you are really strong? this workouts are intense. be proud of yourself💙
@@jhamer18 i mean men are basically stronger so it would be a less struggle for them. but right, her exercises are super hard even for athelets. you saw even erling haaland was struggling with her workouts.
i needed this
Beautiful channel 🤩🤩🌹
@@sanoemma5703 nice 👍
Workout in the rain
ruclips.net/video/XAFEqe3_VNI/видео.html
*Someone really said "In a year you're gonna wish u started.. so start NOW" that hit*
Tbh I see your comments on every Pamela's workout, also Mary Braun, like you're trying to promote your channel😅
@@notsurebutwillbe I love what they do!
@@maryfitness8602 me too. They definitely changed my body, I've got an abs, my booty is nice, and my legs are in perfect shape. They're amazing😊
The best time to start was yesterday. The second best time zo start is right now!
Your goal doesn't come from what you do occasionally, it comes from what you do consistently!
1. kickback, left
2. pulses
3. hold + in & out
4. fire hydrant
5. fire hydrant pulses
6. kickback, right
7. pulses
8. hold + in & out
9. fire hydrant
10. fire hydrant pulses
11. legs lift on belly
12. hold + push out
13. hold + 1 leg higher
14. tiny frog kicks
15. abductor pulses
16. abductor, lean forward
17. push out + good morning
18. push out + hold
19. 3 good morning + 5 pulses
20. push harder + hold
WELL DONE!!!
Can we please appreciate the matching colors of the yellow resistance band and the yellow time circle :)
I wasn't going to work out today. I'm in recovery from depression as well as several other disorders, and working out was something I stopped loving when I was struggling with them. Even though I didn't have the motivation to go get a booty band and so did the workout without it, I'm so proud of myself for doing this workout because I started to have fun with it again. Today's my second day working out consecutively again, and even though it's only been for ten minutes, I feel so good. To anyone struggling out there: you can do this. It doesn't have to be now, but when you are healthy enough to do this, you can do it and have fun with it again :)
Girl, I'm proud of you too. Keep going, you've got this!
Keep going!!💜💜💜
I feel like I’m the only one who doesn’t like to anything when my depression is on a all time high. Working out is so much fun and it feels like a big accomplishment!
go giiirl !
Also, movement and working out is good for depression!
Even though these are a killer for your glutes, a workout alone wouldn't make any noticeable results if isn't combined with a structured diet aligned with your goals. You need quality nutrients in exact portions to make sure your body will regenerate all these damaged muscle tissues and not store unnecessary fat in the process. I'm following nextleveldiet fat loss meal plan for 3 weeks now and my boyfriend has already started complimenting my body 😊Great video Pamela, keep up the good work!!
Just don’t forget that you don’t have to improve your body for your boyfriend or anyone else 💕
I am sure you already know, just wanted to say)))
Kickback (l)
Pulses (l)
Hold in + out (l)
Fire hydrant (l)
Pulses (l)
Kickback (r)
Pulses (r)
Hold in + out (r)
Fire hydrant (r)
Pulses (r)
Leg lifts on belly
Hold + push it
Hold 1 leg higher
Tiny frog kicks
Abductor pulses
Abductor lean forward
Pish out good morning
Push out hold
3 good morning + 5 pulses
Push harder hold
Thank you for typing it out!!
Thank you sooooooo much!!! 😁
Thanks to you it looks less😅
Thankssss:)
*To all those who were able to complete dis and did not give up, "I'm proud of you"❤️😀*
Yeah! Thank you sis🖤
This is Not difficult
@@lenak218 ahah sorry, super soldier
@@lenak218 then go and do something else.
@@lenak218 work on your mind muscle connection, take a heavier band, do the last exercises standing instead of sitting,... it's not that hard to make it burn more
I love Pam's comment section so much it's such a positive place full of motivating quotes, jokes and great progress journeys❤️
Two elderly women, laughed stuped about my butt. 🥵🥵Was that fair, what do you think ??
All these comments make me feel so special and unique. You guys are truly amazing
Love how she used ‘RUMORS’!!! Much more motivated! Best music always, Pamela love youuu
Pam: elegantly and quickly changes positions
Me: rolling around the floor trying to adjust my band, screaming: ''SLOW DOWN PAM''
Fact : Pamela Reif is making everyone's day so much better with her videos 💗
IKR
I don't know how Pam can do this for 10 mins straight with a band AND a smile on her face. This routine is killer!
Guys, remember that if you can't do an exercise or a workout that's totally fine. Nothing to worry about. You are trying your your best and that's what matters
Thank you for comments like this!!
After almost 6 months of more or less daily workout with pam I clearly feel results. This video would have killed me a year ago, but when it came out I gave it my best and it was hard but doable. And that really is something, even if your body is not showing results on the outside! I don't diet because I just don't want to and don't necessarily want to loose weight. So there wasn't a huge transformation, but I definitely got so much stronger! So if someone is reading this: just keep going! Be proud of the things your body can do :)
So glad the leg lifts are back!! I used to be afraid of them literally but after doing them for a while I noticed how effective they are, especially to really and truly activate those glutes!
I've been doing Pamela's workout videos since around December, and I can genuinely say that I get noticeable results. Stick with it! It gets easier the longer you do them!
what kind of results have you seen? :D
@@Saphyu Noticeable booty growth! These ones also don't work out just my thighs. I get sore in my glutes specifically so it's really good with targeting the right areas.
@Camille Janessa the last minute is ROUGH hahaha.
@@kenzieflii I have a question. When I'm doing the fire hydrants, my leg that's on the floor starts to burn way more than the leg that i'm lifting. Is that like normal or am I doing something wrong?
@@michellevyanca5280 honestly I'm not totally sure, but my leg on the ground burns more than the one I'm lifting too. I always kind of just assumed it was supposed to work out the leg on the ground more!
just commenting to support her, since she changed my life for better
I have paused doing exercise for 2 months and I missed a lot doing exercise with Pamela and you guys. I can't wait to try that one. I am back and I will be better 💃💃💜💜💪💪
Good luck !
I am sooooooo happy, that you are back, remember you got this!!! 💪💕
same! I haven't been working out for a month and it kept feeling more and more difficult to start again. but today I did this workout and yes it was not easy but it felt amazing afterwards. you can do this I believe in you! 💪💪💪💪
Same and good luck💕
For me since last year Christmas, getting back into it including the weights in the gym, time to get that cushion in the tushy
I don‘t know why but I love booty workouts so much😂
it’s always the MUSIC FOR MEEE. thank you pamela for all you do 🤎✨🥺
Always love Pam's song choices, makes me feel like I'm the main character 😍😍
Some tips for working out 🌸🧚♀️🦋😖
- Don’t eat less than 30 mins before your workout, the other day I was doing cardio having eaten 25 mins before and I felt sick at the sight of my cousin eating food
- Always stretch after working out, this helps with flexibility and tight muscles from working out
- Give your body a rest sometimes! Workout 5-6 times a week, not 7
- Make sure you’re warmed up before exercising
- Eat when you’re hungry, stop when you’re full
- Drink lots of water
Stay safe, stay fit, dont stop squeezing that bombastic booteeaa (like Pam says it 😩🥺)
Pamela is the queen killer on every workouts but booty ones hit different!🥵
leg day was today and I see THIS on my feed
a gift from god herself...
i’m kind of happy Pamela forgot about her promise of including standing fire hydrant pulses but don’t tell her! 🥳
It's incredible to see you still look great while I'm dying in my mat sweating like hell!!
I love the green colour of the workout outfits pam has been wearing
I just heard Pam's voice saying "SQUEEEEEZE SQUEEEEEZE SQUEEEEEZE" "High High
Shout out to everyone, who doing this workout instead of going on a date
Week 7, 2023 (Tuesday)
this is hands down the shortest ten minutes i've ever felt :DDD well done!!!!
Yesss! Can't wait to do this tomorrow!!!
Our Queen is back with yet another killer workout! LOVE IT! 💗
This is not difficult! 😂😂😂😂
@@lenak218 why are you even doing this if it is not difficult for you?!
@@justasmalltowngirl4084 exactly
shes so gorgeous 🙈🙈🙈 love the workout burned so bad bro 😭😭
You’re here making everyday better !!!! Not only speaking for me but for many, surely. 💗💗 Thank you, Pam. I love youuuu.
I just did glutes this morning with Pam's Glute Bridge Burnout, but I might do this later. I'm actually excited hehe
the fact that i'm STILL waiting for pam to fix her booty band during fire hydrants eventhough i'm not wearing any 😂 😆
can we appreciate that pamela works sooo hard for us and apart from these amazing youtube videos, she also does so many other things!! we love you pam 💕
Dear Pam
You have helped lose 25 lbs. and be so much more confident in myself and my body. Thank you so much 🥰
Proud of you 💪🏻
That's amazing girl, I am so proud of you!!! 💕😁
That’s awesome! Yay!
Sport of the day 2/4 ✅
Honestly thank you for everything. Your videos and workouts are truly amazing. And all these for free. You have helped so many people including me. You helped us become stronger and better in every possible way.
Looking for a bit more of a challenge? Do a wall sit instead of using a chair/table. 🔥🔥🔥 Masterful as always Pam
I started with Pam 3 months after I gave birth to my second baby and lost 28kg!!! Her workouts are hard but I have never been and felt so strong in my entire life (I am 30). Love my body thanks to you Pam ❤️
this may sound weird but if you struggle and want to give up, make it EVEN HARDER and squeeze it even more! it’ll be a wonderful feeling afterwards, believe me! i like to use this method to build up my discipline & muscles of course haha. ❤️ we’re in this together!
My BIGGEST flex is that i FINALLY understood how that band goes in the beginning.
the music slaps too!!!
Dear Pam, I have been loving your workouts and stretches,,so I have a little request for an extra relaxed stretch + self-massage session. Exercise ideas:
Butterfly stretch+ shoulder massage
Glute stretch + foot massage
reply to this with more ideas if you agree with me
Love these ideas, maybe another dance workout, a workout with one of olivia rodrigo’s songs, a full body flexibility stretch, maybe a focused side butt workout. I would love to see more stretches doe!
TF IS GOOD IDEA 😂😂😂
If you are reading this comment remember that you can do this. Just try to not give up. Small and steady steps are the key to this journey
My inner clock was waiting for the beep beep beep but the last exercise was twice as long haha. That was a shaky burn exercise 🍑
Hahahha
longest 10 min of my life
i would just like to point out that i did half of this without a body band and then there are people who are able to do the whole thing with one..you guys arent human
Just keep going, and I'm sure once you will also be able to do it 💪 slowly but surely
@@slavka1792 I did the whole thing!! Yeah I took like 2-3 breaks in the beginning but it got easier!! Thank you so much for replying you really helped me🙂
@@jules_406 Aaaa, awesome! I'm really happy to hear that 😊 breaks aren't a bad thing. I also take them. It's better to rest a little than to compromise your form and do the exercise poorly. Just listed to your body
I love booty workouts so much. Thank you pamela for everything
Wait a minute, i just did that and felt like it's EAZY?? What the hell is going on? AM I STRONG?? DO I HAVE A STEEL BOOTY ?!
Looks like challenging myself, doing advanced workouts while I'm beginner make me grow even faster.
CHALLENGE YOURSELF MY FRIENDS, That strong, sexy, healthy, fit body is waiting for you at the end of the road. KEEP IT UP.
Never forget, the girl from Turkey who even know ya really gets you ❤️
The most important things don't do workout to love yourself, do it because you love yourself so much. You are strong, beautiful, confident, successful, hella sexy. And I'm soooo proud of you because you are choosing every single day to do something just for yourself and its so special ❤️ Have a amazing day 😘
best shake ever in last exercise🥲
I can‘t believe that I do this workout and learn vocabulary in the same time
This is the first booty workout I tried from pamela. It was actually really good! My legs were shaking like hell. I have done booty workouts by EMI and Chloe, but Pamela's gave me a whole different experience. Thank you for this 😘
No pain no gain 😅😅😅
Pamela!!
You always focused and sometimes holding your laugh but always professional.
I challenge you - make a workout video with someone who is going to try to make you laugh but you have to stay still 😃
I loved it 🤠 first workout I did on my new yoga mat in my new apartment 😏
I normally love all your workouts, but I was really having trouble with this one to keep switching the booty band every time
Me too! Definitely needs breaks in between
Here’s to this week of 60 min hardcore! Thank you so much Pam for being by my side, my online workout training buddy for so long. I appreciate it 💛
It was so hard🥲
Wow my booty is sore! Usually after booty workouts I only feel my legs. I love that I can actually feel this workout working! I will definitely be doing this regularly and hopefully see results!
My favourite booty exercises so far from Pam’s 🔥🔥 I do hope it’s effective!😁
Me too ,Love her so much ❤❤ workouts I always do mix her workouts videos with my workouts videos
I hate this workout but I love the effects in my glutes!!! As a pre-workout is incredible!!! Good job Pam!!!
i've been doing pam's plan work out for almost a month and i'm feeling so stronger 💪 thanks Pam, you're an inspiration ❤️
My legs during the last exercise: Let's do the Harlem shake!
my favorite workout ever.
Even without the band this one was tough!!
Would like to see more arm/back workouts based on weights :))
When i thought, i know all of the glute muscles there are, pam always proves otherwise with a new booty workout
I'm starting my second week with Pam and my butt is still a little bit sore from previous workouts but I COMPLETED IT. IF I COULD YOU CAN!!
Same here it is also my secpnd week but I feel was better than before
Honestly this is now my new favorite video. I even used two resistance bands and i can assure you that it burns like hell
🍑💥 Yesss, Love these!
Workout in the rain
ruclips.net/video/XAFEqe3_VNI/видео.html
🙏 Thanks Pam for the variety of 10 minute workouts. I’m able to still workout during the weekday morning’s, still get to work or my meetings on time, and feel good and accomplished throughout the day. 😊 Merry Christmas 🎄🎁
Huh? Merry Christmas? Is october lmaoo ♿
@@lucynkas38 Everyday is a gift that’s why it’s called the Present 🎁 so Merry Christmas 🎁🎄
the aesthetic green shades of her outfit, aaaaa I'm really in love with it!!!
just destroyed my booty 💁🏻♂️ awesome video, at the end my legs were SHAKING 😳😂 now let’s do the 12min grow your booty
PS: the playlist in the booty videos are the bests :)
Tip for those who don't have a resistance band: instead of the final exercises do variations of glute bridges on the floor (good mornings would be normal glute bridges and the others are self explanatory). You'll feel the burn better ☺️
Two elderly women laughed stuped about my butt. 🥵🥵 Was that fair, what do you think ??
This only contains my favourite workouts from 10m booty pump and 12m GYB!🥰
Потрясающая девушка! Занимаюсь по ее видео уже 3 недели ежедневно ❤️ этот просто очень эффективно🙏
Thank you so so much for every video of yours, I’m so grateful to be able to workout with you and I can never get enough of them❤️❤️
Another amazing video Pam! You truly changed my life!
It was sooooo easy for me, i'm getting stronger every single day. Thanks Pam Pam 😻❤️💪😎
I‘ve never been this consistent with working out before, but Pam‘s workouts keep me going every week - it’s just so motivating!!
We
didn't had a the booty band so i did the last ones as sort of squat version and on the end wall "sitting" plank thing
i know the alternative would have been, not doing the workout as an excuse. but i'm proud of myself that i figured out my own way through it and remember the motivation sentence you always say✨🙏
Omg, every time I get up after the last exercise my booty’s on FIRE 🔥
⚠️WARNING⚠️
Do not do this with the “heavy” booty band. You just might end up dead on the floor 💀
Loved the workout!!🥰🥴 also thank u so much for helping me thru this pandemic Pamela, I really wouldn't have made it without u❤
Servus von Bayern. Danke. Ganz schön. 🙃🙂👍👋
Ich wusste nicht das mein arsch Zittern kann bis ich dieses Workout gemacht habe 🤯🥴
The last 20 seconds of the hold at the end made my legs shake haha
No man will ever make my legs shake the way pam has them shake 💀💀💀 the end of this video I was literally vibrating trying to hold that hahahah omg
i cried... cried but made it through WOOOO
It was so hard! I didn`t expect it. I hope that at the end of this week, I can improve myself with this challenge for my buns!
You will continue
Ever wondered whether you have glutes or not? Do this. You WILL know. You do 🥵 thanks Pam
Two elderly women, laughed stuped about my butt. 🥵🥵 Was that fair, what do you think ??
By far the hardest booty workout I’ve ever done! 😩😩 I llllove what this does to my bootyyyy 😎😎🤩🤩🤩🥳🥳🥳🥳🥳🥳💣💣💣