10 MIN BOOTY WORKOUT - Knee Friendly, Low Impact, No Squats or Lunges / No Equipment I Pamela Reif
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- Опубликовано: 16 май 2024
- a "knee friendly" Booty Workout, that doesn't include the standards like squats or lunges. If you have bad joints or suffer from knee pain - this workout might be good for you! ♥︎ / Anzeige
Yay, a new 10min version! I know you like the 15min Knee Friendly Booty Workout a lot - so it was about time for another alternative for us :) I hope you enjoy this one as well!
It's super important that you THINK about your glutes during every second and try to make them BURN. Make sure you don't release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather KEEP the tension during the entire movement and squeeze "even more" at the upper point of the motion.
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If you need breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) that's the best feeling! 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
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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. David Guetta, Sia - Let’s Love 0:00 - 3:18
2. Lucas & Steve - Another Life (feat. Alida) 3:19 - 6:42
3. Royal & the Serpent - Overwhelmed 6:43 - 9:05
4. Parra for Cuva - Wicked Games (feat. Anna Naklab) 9:06 - 11:12
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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. 
Спорт
hope you like the new one!!
I'm currently in Capri (Italy) and also filming lots of new workouts (with nice views) 🙋♀️
hope you're feeling good ❤️❤️
In love with this workout already. I was waiting for this kinda booty workout and here it is. Thank you for this amazing workout. You’re beautiful 💚✨
It's amazing! It burns! 😅 Love u very much Pam pls keep up the amazing work that u are doing! Can u think about doing a 5min arm workout? I would love one of those without equipment! ♥️♥️♥️♥️♥️ You are amazing! Don't stop!
It's great my booty is dead but I'm alive (I even feel more alive)
Tyssssm for this! You're such an inspiration!
i'm excited for the new workouts with nice view!!!🥺❤
Hey whoever's reading this! while I was doing this workout I realized how lucky I am to have a body that is able to do workouts like this! part of me just wanted to skip todays routine, but then i thought to myself: I am so fortunate for a functioning body and should do the things that will help both my mental and physical state. There are so many people out there struggling with sickness or injuries or mental health that prevents them from doing many things, including something as small as a quick 10 minute booty workout. I really hope that everyone stays safe out there, wear a mask and have a great day. I love you
Thank you I really needed this ❤️
you are so lovely and kind for spreading positivity to the ones that need it! you just made me smile, hope you stay safe and healthy too
thx for the encouragement, not gonna skip today workouts🏋🏻♀️ burn ittttt!💪🏻💪🏻
Thank you so much ❤️ hopefully you're doing goo too! Keep spreading the positivity while you too being positive okay? Take care 💜💖
wow so true thank u for making me remember
the lyrics "i get overwhelmed so easily" hit different during this workout
But hey, at least “we’ll get through it all together”
PFFFFT-
😂😂😂😂😂
And also The song another life... I’m feeling it while doing the workout!!
Repeat with me: knee friendly doesn't mean easy
All these people doing with a resistance band saying it burns.
Me here dying without one xD
Ahahha
@@willdeeny9477 omg sammeee
@@willdeeny9477 FR
Fax I was dying at them dumb ass leg circles and holds
why does she always look at me when I think about giving up :D
With that smile😂
To motivate you 💪
The last minutes I was so tired that I looked at the screen and yelled "bitch" and SHE LOOKED AT ME AND SMILED AT ME AND I FELT LIKE A BAD PERSON. Sorry Pamela, I love you. Thanks for everything you do
Lol😂😂
Sameee😂
Awww 😂
Lol first time I did her workout I was so tired by the end I yelled “fuck you!” when she said it was over and instantly felt bad, she’s amazing haha. Killer workouts
Same lol. I love her tho in real life ❤
My knees: 🥰💖✨😍
My lower back: 👁💧👄💧👁
Yeah... can't recommend it to people with lower back issues -_- lovely workout, but if you have problems with your lower back, don't do it
Same, I felt everything in my lower back rather than in my bum. Spent 5 minutes in child pose after that. -1 min crying
@@kgockel4084 and @Prisczilla Varga
Girls, you can do it. I too have the same peoblem. You can try to not go so up/high with the body when you do any tipe of glute bridge, just let your back be in a line where you do not feel the pain, even if it's just few cm from the ground. With donkey kick, don't go so hight with legs. Body lift is perfect for lower back, but not if it's hurts much, or if they are week. Pass that, and do other exercizes, untill you make lb stronger. There are exelent exercize for lower back. Still, when you have the pain you must do every exercize slower than her, so you could controle your back pain. Rest, make a video pause, and continue after few sec. You don't have to finish the same as her. And the most important is to strech everything, specialy your back. It's batter for you to do the exercizes right, so it doesn't hurt you, and you'll enjoy it! 😉 Try it, and tell me does it work.😊
omg yes my back is burning
How is your core? Unless you have a back condition, if your core is engaged to stabilize the spine so the movement comes from your booty, you shouldnt be feeling it in your back.
Ok, this workout is AMAZING, this is a knee friendly (not a booty friendly tho), i really felt the pain but the good pain you know. The time does not feel like a century. This is a pure genius video, really efficient and smart. Thanks Pam we needed this.
oh thank you haha!! glad you like it
Pamela Reif thank YOU for being such a good person
ruclips.net/video/ZsHkO0PwOjo/видео.html
Pamela has great videos. However this one doesn't look kneefriendly to me.
Huelya Ak why not?
I think I have an incurable obsession over Pamela. Everything she does , her entire aura just fills me up with inspiration , hard work and love. Her personality is so kind and gentle.. literally there is no other word other than perfection.
I feel you! I’m the same, I’m obsessed!
Same here. She is also academically incredibly smart. She was studying to become a Doctor and then she found her passion and left that behind. She is perfect, really. She has a good connection with her inner self and I think she manages all these things effortlessly because somehow she has managed to be insync with her true nature. She is born already Centered. Meditation personified.
Yes she is so well spoken and sweet. I follow her on instagram and she is such a sweetheart and so inspiring
I don’t think so. I think her life is everything but effortless. Don’t measure yourself with a lower bar just because you believe she was born like this. She just kept being very disciplined and everyone can learn to be disciplined. You can do it!
She is like a lovely fairy!Especially in her long dresses
*Latin music dance workout, we need!* 🙏🏻💚
Jaaa, unbedingt 😍😍😍
YES!
Umbedingt 😍😍
Yes please !
Yesss!!!
Me: Yay! There are no squats included! It's gonna be easy
*sees one leg bridges*
Me: Nevermind
Sameeee😂😂
I want a booty workout without one leg bridges 🙏
@@doreen8439 the "Grow your booty" is for you then ;)
Same
Oh my gosh same! I just do regular glute bridges and hope for the best :"
Pam while doing the workout: ✨💅💆♀️
Me while doing the workout: 👁💧👄💧👁
i cried only like 4 times
I think its super easy
I just realised, if everything else fails I have a secure future as a Donkey thanks to Pam.
Pam: low impact
My butt: still shaky shaky
🤣🤣🤣 relateee
😂🤣🤣
Lol
I was shaking so much that I was literally vibrating
All these people doing with a resistance band saying it burns.
Me here dying without one xD
Couldn’t find a list 😐
1. Kickback right
2. Kickback pulses
3. Kickback left
4. Kickback pulses
5. Good mornings
6. Glute bridge slow
7. 1-leg bridge left
8. 1-leg bridge right
9. Alternating knee kicks
10. Close pulses
11. Wide hold
12. Donkey kicks right
13. Donkey pulses right
14. Small circles
15. Hold
16. Donkey kicks left
17. Donkey pulses left
18. Small circles
19. Hold
20. Booty lifts
21. Both legs hold
Well done! 👍
thank you!!
you’re a life saver
Anyone else come to the comments every time during the workout...but it’s the same ones you’ve already read😅😂
Yeeees! Me
same here!!!!
Meeeeeeeeeeee!!!
that smile on her face when she started the one leg bridge, because she knows exactly everybody hoped for anything else
LOVE the aesthetic oml. Her outfit, the timer, the background, even the mat lmaoo!! Pam is such a goddess ahhh 🙏🤩
HER BUTT
Her hair!! 🥺
ruclips.net/video/ZsHkO0PwOjo/видео.html
Pamela: Well done!
me: *dying on the floor*
That's me! Always!😂
I haven't done Pamela in MONTHS because I injured both of my knees. I tried this workout, excepting my knees to hurt, but they did not at all. This workout is 100% doable for bad knees! THANK YOU SO MUCH PAMELA!!!! 😁😘😅😉
Why did I read that as "dough able" ?? 😭
Kickback (r)
Kickback pulses(r)
Kickback (l)
Kickback pulses (l)
Good mornings
Glute bridge slow
1 leg bridge (l)
1 leg bridge (r)
Alternating knee kicks
Close pulses
Wide hold
Donkey kicks (r)
Donkey pulses (r)
Small circles (r)
Hold (r)
Donkey kicks (l)
Donkey pulses (l)
Small circles (l)
Hold (l)
Booty lifts
Booty legs-hold
WELL DONE°
You're the best ☺️
Best booty workout ever!😍🍑
@@brownsugarrr2471 Thank youu!
geez period can got u so emotional when u finished a workout. to anyone who’s trying to workout even though u don’t feel your best, on your period, had a bad day etc, i am proud of u. thank u for being here 💜
whoa i admire that you did workouts on your period! i could never do such a thing! great job
im literally doing this wo rn on my period 😭
Where is my favorite exercise called “change position “?🙃
😂😂
HAHAHAHAH
😂😂😂
With her, there's absolutely no excuse to not exercise! She thinks about all people..people who are okay with intense exercises and also ones who need a more beginner versions of exercises! Thank you Pamela for making my life so much more better! I love working out with you!!
Easily one of your BEST workouts. Just tried it and ran to the comment section. I absolutely loved it.
BYE i’m doing this during my zoom class
You know you are making progress when time goes faster every time you come back to the video! Thanks Pamela
Did anyone else’s back hurt too😂
Trains the back too😂
Bc most of these also target lower back & upper glute :)
Yes. My neck hurts a little too😂
Yes, same here :D
This after the 20 min weigh booty workout kills me everytime
Me, after 12 min grow booty and 10 min medium beginner booty workout😭🥴
This buuurned 🔥
I did a warm up the 10 min booty activation and the 20 min booty with weights before. Burning like hell now. Anyone here for week 36 day one?
I did the inner thigh workout but I feel the same way🥵
Week 38 day 2 here😂🐤
Week 39 day 2 !!
I'm in 39
U r a machine honestly
Me: please don't kill me like the last one 'knee friendly'
Everytime with hold position my legs starting to shake like a jello. Love your workout Pam ❤️
Pam just changed my lifestyle. Did her ab workout for 2 weeks and results started showing on upper ab. Still got a long way though to finish the workout without pausing
Thank you Pamela ! You are the only youtuber who post workout that I CAN REALLY FEEL BURNING to keep me LEAN as a PERSONAL TRAINER !
Sometimes I dont follow what you do ,but just leave your video there and workout by myself feel like you are trainning with me ,that is enough!
Thank you for your hard works !I ll always show my clients your videos!
*me grabbing my wall be cause a got no balance*
My wall: “hum.. I don’t think it’s how it works”
lmaoooo same😭😭
Lmaoo 😂😂found my tryb
I figured if I'm not putting any weight on my arm it's fine 😅
I feel it more in my butt when I don’t have to concentrate on balancing 😬
I'm a beginner to her workouts because I've been to Chloe for 3 months, and I'm doing the 45 mins sweaty + hard, and I'm absolutely loving the burn!! Love lots, Pam. :3
I'm also doing the same...This girl's workouts kills ❤
@@simranrawal6901 Yessss, I love workouts that kills me to the point I can't breath hahaha
@@_daikon hahaha same here😂
woah you just straight up jumped from chloe ting to the 45 sweaty and hard? That´s some courage over there
@@unwichtigprivat5355 thank you! Yesss, I jumped straight into it. I want a challenge because I feel so easy with CT and I want more, more, and more of burns hahaha, is that even a thing? Lol. 😅
PAMELA thank you and whoever is reading this YOU CAN DO THIS. If you are trying this workout video and it seems difficult keep going, keep working on! You are beautiful and I hope you have a great rest day of your day❤️(I make workout and sweet recipe videos and I hope that this made someone smile today)
thank you Pam!
Pamela you hands down the best music and most effective workout videos.
This video is something else! The light, the ambiance, the music and Pam... i felt at peace while my booty was suffering lol
I’ve been waiting for this 😍 now i can do my 3 day workout in week 28 😍😍 keep moving guys we can do this!! 💪💪 im so proud of you all that been this far 🏋️♂️
Proud of you too 👌
This is a great reminder that knee friendly doesn't mean it won't hurt. My heart and mind love you Pam but my booty hates you hahahaha.
Her: leg hold
Me: more of leg *seizure*
Title : 10 mins booty workout
Me: pauses vid, sees 10:01 and still need to do booty lifts
Me: 👁👄👁💧 ...
I‘m doing this everyday for 3Weeks! And sharing results!
Day 1: done! I did it with a booty band. It definitely burns!
Day 2: done! I do this workout always with a booty band. So it is harder! I can‘t see results yet, but it just been two days. Also thank you for 45likes! It really motivates me.
Day 3: done! I can slowly see a little change in my butt! Also the workout gets easier.
Day 4: done! Today was really hard! I ate a lot, but kinda was really fun today as well!
Day 5: My butt is getting bigger! I love the workout!
Thank you for 70likes!
Day 6: Rest day!
Day 7: Today it was easy. My butt hasn‘t changed since day 5. Also thank you for your nice comments!!
!! 1 WEEK done !!
Day 8: done! The circles killed me! I feel like My butt is big now, but I keep going!
Day 9: done! Today was like yesterday.
Results: I know I haven‘t updated since 2Weeks. I‘m sorry. I did the workout not everyday but every week like 2-3times. My butt changed definitely. I recommend this workout!!
gilbertwithant omg good luck :) ☆
Will wait💞
Goodluckkkkk
good luck!
Keep updating us!! I’m sure you will get the best results🥰
Hi!
I was having trouble with my balance and here's what helped me:
1. Leaning forward a little.
2. Bending your resting knee
My body: feels like I burned 200 cal! My watch: you burned 40 calories xD
omgggg😭😭😭😭🤣🤣
Hahhaha I feel you 😂
Which training sessions do you track your calories with? 😊
ThePokemonStop With my Apple watch😁
@@ellendewitte yes i got one last week and I’m still confused, which training sessions I should pick that fits her kind of workout videos.
Pamela doing kickbacks: *A elegant goddess*
Me doing kickbacks: *FLAPPY BIRD*
hey pamela, just wanted to tell you that im so thankful for you posting these vids for free!! lots of love
Pam: looks like a fairy While doing the moves elegantly
Me: looks like a grass😛 Idk, but I feel I look like one, while watching her! 🤷🏻♀️
Can't wait to do this.😄Low impact booty videos are my favorite
I did this with resistance bands ... I‘m writing this from heaven 🕊
I love your workouts Pamela! Thank you so much!!
Omg i’m so early! And it’s 7 am, so I’m going to start my morning with this beautiful workout of Pam’s!
Good luck everyone 🥰
This workout felt like 3 minutes!!
I'm getting stronger everyone!!
the music in this play list is amazing
me: thinking my leg is in the highest position while holding
Pam: up
😆🥲
This was so good! Can't do the leg hold at the end whatsoever but am excited to be able to do it hopefully after a few weeks of training. Have fun everyone! Week 2 Beginner Plan wohoo
Is it just me, or does anyone else's lower back hurts when they're doing the exercises on all fours and the booty life/booty hold?
Same... feel like I'm doing it wrong
It's probably because you're working your lower back more than your booty, try feeling the muscles of your glutes. Also don't overdo some range of motion of the exercises, they really hit a bad nerve for the back. One of the ways to lessen this is to activate your core while doing such exercises. But it's also dependent on the workout. I don't know how to explain it 😂😅
Hmmm, just like how Pamela does it, she makes it seem easy and not forceful. I'm not saying you do it forcefully, what I'm saying is sometimes a not so strained flex, with just the right amount of muscle pressure for the workout helps lessen the strain in other muscle groups. Just like how other people say that a thumbless weight workout is more of a killer than with thumbs workout. Hopefully, I am not saying anything wrong.
Sameee
Do it from your elbows. And engage your core and try to keep your back in a straight line(at a diagonal). That way you're only using your glutes Pamela briefly shows an example of this on the left leg pulses at 8:39
One leg at a time works for my booty with its meager muscle! Maybe it's too much load for your booty too
Just did the workout I love your videos! The music it's so motivating and I have the bell on so as soon as you upload I'm there doing the squats on my yoga mat so thank you. Your videos really help me get the fitness and exercise I need so I don't feel lazy. You're so strong and one day I'll be as strong as you. 😁
Who else LOVES the alternating knee kicks idk why I find them so satisfying😂👏🏻
I click the like button without even watching the video hahah
As someone who has big problems with their knees but still want to work out and stay fit, I appreaciate this workout so much. Thank you Pam!
Thank u so much! You saved my knees!
THE WAY MY LEGS STARTED SHAKING
how can that one person dislike the video when they haven't even watched it? I WAS POSTED 4MIN AGOOO
Because they dont like her
They've mistaken with the like button probably 😁
Petty, insecure people.
Maybe they were after arm day and their hand slipped
Because haters are stupid :D
I need to work on my balancing skills lol
Same
Omg same 😂 I fell so many times
Last time I was this early Corona was just a beer
Edit :woah I have never got so many likes
Thank you Pamela. You've transformed my life. ❤️
I love the little applause after each workout, thank you Pamela!! 🤗👏🏻
this was the perfect amount of push/sweat/burn. also the music she chooses is always exactly what i'm vibing to!
I loved your little gestures of support in this one! Thank you for your work, Pamela 💜
Note to myself: Low impact doesn’t equal easy
How on earth can you do that booty lift thing???? My butt doesn't do that. Like at all.
With practice it will get easier !! First time doing her videos in years . I'm in pain lol
Ooooyyyyy başak
Ah basak i feel you bro zor zor zorrr
Today for the first time I managed to do a full Pamela Reif workout without having to pause for a break!! I know it's only 10mins lol but im so proud 😂
You should be proud, great job 👏🏼👏🏼
haha same !
One of my favourite booty workouts. It's relatively easy to make and to stay through but still burns! My booty just feels amazing, thanks!
Finally I did this with almost no break :D
she’s so beautiful!😭
im on the second day, i couldnt do most of the last workout, im tired, but at least i showed up for myself, tommorow we try again :) thank you Pamela
This is anything BUT(T) low impact! 😂🥵 thanks for the burn Pam💙
why are you so capable and look so graceful...
awesome new video!! squats killl my knees i definitely needed this. SUPER DEAD but the time went by faster than usual. amazing job as always
how can someone doing this and still looking gorgeous? while I looked like a tired cow with low back pain
I love your workouts, but I have a quick note- A lot of us with knee pain/knee injuries that are trying to workout around them or rehab them can’t kneel.
I’m recovering from my third knee reconstruction, and it’s really hard to find workouts that don’t involve kneeling!
Would love to see a workout that can be done without having to kneel ❤️ Keep up the amazing work you do! 😊
THE BURNNNNNNNNNNNNNNNNNN
wow, perfect timing! I will try this later with my student! Thank you Pam 💜
Already done with the 30-minutes-workout-plan for today!🏋🏼♀️ love from Germany and my booty that burns like hell 🔥 ❤️
Awesome mixing by Denis 👏👏👏👏
Please film more knee friendly work outs for thighs and butt! After suffering from chronic knee pain for almost ten years, your workouts are the only ones I watch and follow. Thanks !!!
Week 35,keep going🥳❣❣
36!!!
Pam: 1 leg bridges Me : maybee in another life
Amazing! This felt very localised but way shorter than 10 mins!
thank you so much for the little encouragements and recognition- as we got further into the workout I really needed them. much appreciated!!
That was so much fun! And. it was super great for someone who is still easing into intense booty workouts. Thank you so much!
This is by far my favorite booty workout, I'm using your app and it helps so much. Love you pam❤
You are very inspiring, Pamela! So beautiful, I love your style :) started doing your workouts after my runs and I am already seeing great improvement.
Am I the only one who hears “that’s all” instead of “let’s love”?
nope lol
I really like this booty workout, it is short but not easy at all so I have no excuses to skip it owing to lack of time