10 MIN BOOTY PUMP - set your butt on fire & make it grow I Pamela Reif
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- Опубликовано: 20 май 2024
- a killeeeerrrrr Booty Activation Routine - without squats, lunges or jumps ... (only 2 squat holds, but that doesn't count haha) ♥︎/ Werbung
We put a huge focus on our BOOTY, trying to not include a lot of thigh work. This way we isolate the glute muscles, learn to use them properly & grow less of our thighs.
This workout is for you, if you ...
- like the 12min Grow Your Booty Routine
- only feel your thighs burning during squats
- have bad joints or knee pain
- want to grow your bubble butt & therefore need to put a bigger focus on it
- are looking for a efficient Glute Activation before your heavy Leg Day
♥︎ let's set our glutes on fire!
PS: THINK ABOUT YOUR BUTT MUSCLES. Imagine how they give you the strength for every movement. How they lift your hip on during a glute bridge, how they squeeze during the fire hydrants, how they hold the tension (piece of paper between the butt cheeks - you know the deal), and so on. It makes a huge difference!
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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.
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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
➞ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...
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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. LANNÉ & Laurell - Anywhere 0:00 - 2:14
2. Clean Bandit - Higher (feat. iann dior) 2:15 - 5:35
3. JC Stewart - I Need You To Hate Me (Alle Farben Remix) 5:36 - 8:43
4. Sia and David Guetta - Floating Through Space 8:44 - 11:06
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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. 
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THANK YOU FOR 6M 😭♥️ isn't it crazy, how many people "enjoy" coming together to train & sweat? 🥺
I love being your online training buddy & although we have never met in person - I still feel very connected to you. Reading the comments & reposting you on Instagram is my favorite thing ever.
and now.... make that booty burn!!!!! 😈
WE LOVE YOU PAM 💗💗
Thank you for sending your awesome energy!
you are the beeeest, love you Pam!!
Thank you for being such an inspiration! You have such a kind soul and keep doing your thing 😎💕
Congratulations Pam! You deserve this ❤️
If we are lost in the woods we know for sure how to pee cause Pam taught us every possible way
pee in the woods, fire hydrant (kneeling pee), pee the tree ... let me think of more ways haha
@@schreinicht6175 whooooosh
Hahahaha best comment in history 🤩🤩😂
Jaaaaaa. I like it
And what's most important is that now I can actually squat to pee without my legs shaking 😂
I love how I am dying here and she blows a kiss at the end!
One of the reasons I do this workout lol. I'm straight though :D
ruclips.net/video/30D_WFRWbdI/видео.html
Dying * sorry I had to 😜
That means you died with success
😂
I was so excited when I read "Well Done" only to realise that it said "Wide Hold"
Saaaaame xD
Pain 😔
Same!
Hahahahaha I know, that's me whenever I see something that looks like well done 😂
😂
My favorite exercise is no longer “well done”. It’s “bootylicious bye”!
ruclips.net/video/30D_WFRWbdI/видео.html
i thought it would be next exercise, so I’ve been prepared for dying a little bit longer. And it wasn’t. I’m not able to express what I felt when it was finally over🥺😂
haha same!!
Friend: “what’s your favorite butt exercise?”
Me: “pee the tree” 😂
LOL!
came to comment the same thing haha 😂😂
ruclips.net/video/30D_WFRWbdI/видео.html
Nahhh its bootylicous bye
Love this!! Thanks for using our new single Higher 💕
Clean bandit really I wonder how you being simple ❓💥💥❤😍
Lots of unconditional love and support from india
wow clean bandit itself is here
ILYSM CLEAN BANDIT
Has Pam even seen this?!!🥰 @pamelareif
*end of the workout*
Pam: leaves with resistance band on, looks like a queen
Me: take off the resistence band agressively, throws it away
And me, crawling away after!🤣
It’s not my boyfriend that makes my legs shake, it’s you pam!!
😂😂fuck so true
I've seen this comment before lol
@@asra9897 lol same! Somebody commented this on her 20 min booty workout with dumbells and bands.
ruclips.net/video/NgHa1s7f04M/видео.html
😂😂
Pamela is literally the queen of aesthetic, I mean, she matches the timer to her clothes every 👏🏼single👏🏼time👏🏼
I think thats the job of Dennis 💯
Well this time it's the resistance band😅
Great observation 😇
this is the only booty workout where I can do all exercices just feeling my butt and not my tighs or back hurt
Omg thats so true
Same
Have you seen results ?
@@loribeci234 i was doing it for a couple of weeks and definitely saw some change in my butt shape
@@loribeci234 it works!!!!
Pam teaching us how to pee the tree preparing us for tomorrow when we can’t sit down on the toilet 😂
bububjbjbjbjuubbu
You made me laugh
I won’t eat a big cake, I’ll grow a big cake 🎂
The goals are doing both lmao 😂
As you should 💅
@@fahdah106 grow a big cake healthier
Ayyy you go girl!
yessssss girl
The song singing "higher higher" while I'm doing booty hold😭 Pam, do you do this on purpose?😂
always trying to motivate you to SQUEEEEEEZE THE BOOOTAAAY haha 🔥🔥
@@PamelaRf1 it's true your sound track matches the exercises, I even laugh to the: higher, stronger, burning lyrics...
higher (hayır) means no in my language and i keep screaming that
idk why but this is the most effective one to make my glutes burn, it really activates it!!
Did ur glutes grow doing this workout?
@@emmasbs683 DEFINITELY. Best butt workout I've come across.
@@AbnormalAbbi how long have you been doing this work out ?
The song: "I need you to hate me"
Me: "yeah no worries, I do"
*"Pee the tree"*
I've lost my mind-muscle connection because of laughing, Pam is so funny. 😂💗
In Modern Living Room Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here: livesoundproof.com/best-soundproof-curtains/
Pamela : becoming a blessing to many people
Me: becoming a noise pollution to my neighbourhood,,😄
same !!!!
Hahah
THAT DID NOT FEEL LIKE 10MIN! Literally my favourite booty workout ever. I can reeealy feel the burn in this one.
1. sitting abductor
2. sitting pulses
3. fire hydrant R
4. fire hydrant pulses R
5. fire hydrant L
6. fire hydrant pulses L
7. squat hold + abductor
8. pee the tree R
9. pee the tree L
10. glute bridge
11. hold + abductor
12. wide pulses
13. wide hold
14. 3x pulses, 1x normal
15. half bridge, close
16. hold + go higher!
17. fire hydrant 5x pulses, 5x normal L
18. fire hydrant 5x pulses, 5x normal R
19. abductor, lean forward
20. abductor pulses
21. push it out
DONE!
mentally preparing myself for the pain
you should haha
Just a reminder to everyone reading this that you do not have to starve yourself or workout for hours on end every day to become “skinny” or “healthy” or “athletic”. You are beautiful just the way you are. And you always will be beautiful no matter what!!💕💕💕💕💕💕💕💕💕💕💕💕💕💕💕
Such a beautiful reminder 🥰
Awe so cute thank u!❤️
But if you want to be healthy, do workouts. Bc not to be healthy, is not beatiful.
@@elizku why are u so rude? It’s just a friendly reminder! She wasn’t trying to be rude against Pam!
@@elizku she was just making sure that everyone is okay! You’ve probably never heard about an Eating Disorder or an exercise or skinny addiction. That can be dangerous.
Best booty workout
this is the biggest love hate experience i’ve ever had to a workout
Pam, please do your „best of“ video idea which you‘ve mentioned in your stories the other day! (you could do a whole workout out of these really happy examples: dududu or bombom from happy cardio, low low low or level up from r&b dance, hey mama from happy dance and maybe feel right now or you & i from happy sweat!)
yes thats such a great idea!
ruclips.net/video/eEa3vDXatXg/видео.html
Oh te magyar vagy hello😂
Us: *doing squad hold+abductor*
Music: "higher higher HIGHER"
Pamela: "Stay low, low, lower!"
*me and my dog walking on the street with super peachy butts*
What's our secret?
Pee the tree
Just a word of advice, it’s best not to train your ‘booty’ everyday (which I was doing) as it doesn’t give it time for the muscle to heal (and build) .....just incase anyway didn’t realise this (maybe I’m just stupid) 😂 working your butt 3 times a week is more effective than doing it every day
little did i know that this will be a difficult workout when i saw timer's color matched with resistance band instead of her outfit.....🥴🥴
This comment deserves more likes🤣 underrated comment
@@thesleepysandwichcat hahah thank u!!
“Bootylicious Bye” cause my booty will literally be gone after this😂🔥
Sitting abductor
sitting pulses
fire hydrant right
fire hydrant pulses right
fire hydrant left
fire hydrant pulses left
squat hold + abductor
pee in the tree right
pee in the tree left
glute bridge hold + abductor
bridge wide pulses
bridge wide hold
3x pulses 1x normal
half bridge close
hold + go higher
5x pulses 5x normal left
5x pulses 5x normal right
abductor lean forward
abductor pulses
push it out
well done ✨
Thanksssss:)
The well done part is the only I can do
And here I thought I was REALLY working my glutes... this is on another level
YES
hold + go higher .. yep.. straight to heaven
A journey of a thousand miles begins with a single step
the trick is to keep on taking tiny steps and not backing down :)
I’ve never ever wrote a comment on RUclips, but now I had to! This workout burns like hell, especially in the side booty!!!!
Do u have results now? How much did it grow?
I need you to hate me is like the perfect song for pam's workouts.
Shoutout to my girlies doing this alone in their room!❤️😭
so youre telling me i can sit on my bed DURING MY WORKOUT??? cant get better than this😌
I thought I was the only one!! 😂
I keep forgetting I've done her workouts before, so every time I "hold" and want to like the video or the comments I realise I already did.. haha oops. Love this one xo❤️ Keep up the good work
this compilation is the BESTEST FOREVER EVER!I’ve tried dozens of videos even longer than this, but this compilation’s effectiveness is 10000% I practice it for even more than a year now and havent found better! thanks!
Cheat on me
- I dare you, I can do Pamela Reif Workouts without breaks!
Whaaaaaaaat??!! 😂😂
Congratulation
true power, i’m afraid of ppl who can do that
Am i the only one that absolutely hates these fire hydrant exercises? 😂Rarely ever read sth about them in the comments but they are literally my worst nightmare🙅🏼♀️
YES I already hated them in the other booty not leg workout
They are the WORSTTTTT
I struggle with them everytime they‘re one the list 😭😭
SAME I HATE IT SM
i only hate it when i have my booty band
I can't even count how many times I did this workout, I love it so muchh
This is the week I finally switched from beginners plan to the 30 min one!
Congratulations!
proud of you!
How do u know when to switch:((
@@fairouzfares2429 just take the leap of faith!
So proud of you
daily Pamela appreciation: thank you for making my life better! you‘ve helped me and made me happier for 31 weeks now, wow! i wish i could give you all the positivity back! ❤️ just want to say... THANK YOU! you’re one of the most important people to me in my life! you bring me so much joy, i hope i was able to give you a smile in these 31 weeks „together“ as well!
Pammm we need another intense full body 🥺🙏
I can say i love her workout cause it just feel like training in the gym
i felt my glutes get stronger! i love these kind! when you can feel it!
I used my heavy resistance bands and i started hallucinating the timer beeps in the last few minutes..
I Love when pam looks at the camera to check that everything is okay seems she is cheering us up.💜love u pam
This is probably my favorite video of Pam’s. I keep coming back to it time and again because it’s so effective. Thank you Pam!
One year of Pam workouts and she still KILLS me every time! This one is 🔥🔥🔥
If you’re reading this have a blessed day everyday ✨💛
During the last exercise my legs and feet were shaking so much that I can firmly say that I learnt how to dance Tip Tap 😂😂😂
I saw your name on a twitter comment and now i am addicted. God bless u! Amazing!
How proud you become when it's no longer impossible to achieve this
I really love the comment section at every Pam video🙈🥰
Oh this timing is perfect! I was literally scrolling looking for a lower body workout 👏🏼👏🏼 thanks Pam ✨
I started to get used to this workout and decided to use a harder booty band. WOWWW. It was like I’d never done this workout before 😱 highly recommend!!
Yes! I did that too and that's when my booty grew noticably. Befor that, only the shape changed, not the size.
I got no bant Just for now but should I do it twice? Cuz Im not tired when did once... Im confused.
@@sevdel6079 You have to do it until you get tired. Otherwise nothing will grow. With or without a band, you have to tire yourself out.
My butt is vibratingggg this woman is crazyyyyy but genius at the same time I just love her 😢❤
I just realized just HOW MUCH YOUR CHANNEL HAS TAKEN OFF since I started following you two years ago. You're so inspiring, i love you Pam!!
Pamela Always has the best music, fun workouts to follow along to, and a positive spirit 💗
I have so much respect for Pamela and everyone who does her workouts, come on guys you can do it, you’re stronger than you think ❤️
im so proud of myself!! I did this with no pauses!! I ALWAYS pause! Thank you Pamela
😳 you are STRONG! So proud of you!
@@a.b.2405 sarcasm? 😂😂
@@VGNAL lol no! Sorry if it came out that way!
@@a.b.2405 HAHA ksjddjd thank u tho😭 i was surprised myself
@@VGNAL I can only do two of her videos without breaks! One of them is an ab work out and the other is another booty video with bands (the red leggings and white shirt one).
I went from procrastinating and feeling burned out from exercises to then being recommended Pam and genuinely looking forward to working out. It's such a great feeling to be happy about exercise again! Thank you to the moon and back!
Me tooo. Doing them religiously since 1 year now. Thanks friend who recommended pam to me
Okay this is amazing. Every time I did the booty day I could only feel it in my legs but today my butt died! I can still feel it shaking only because of this activation. Wow
The glute bridges killed me but this is one of my favorite booty workouts🥰
this is her best workout
Hi pam! I'm a viewer from Philippines, i just wanna share that it's my sixth day today and that I finished the whole week of your beginner friendly workout plan! I am really struggling with my body image but it's your workout videos that are really pushing me and inspiring me to work on myself more. As of now, I see small changes but even if it's small, good things takes time right? Waiting for the week 42's plan. Thank you, Pam you're like the big sister I never had
Hey Anne
@@PamelaRf1 so cute omg
At first I couldn’t do this workout completely with a booty band and without taking breaks. I just did this with the booty band after the booty activation so proud of myself. GEEP GOING GUYS YOU GET BETTER EVERY TIME
Did it work?
Does somebody else feel that, just at the beginning of the second last exercise, when you are about to quit, Pam smiles and make you feel like you hate and love her at the same time, so you get the energy to end? Or it's just me? Hahahahaha
Those fire hydrants killed my soul
I aggressively threw my booty band away💀😂
proud to hear our track ''Anywhere'' with Laurell in this 🔥 pump! Thank you Pam!
how I admire Pamela and her workouts. They are so effective that there is a desire to do and do, work and work! Thank you for such a great motivation and charge for the whole day!
long time ago since my butt has hurted this much!!! Thanks pam for those intense workouts, I really love them!🤩
This is my favourite booty workout from Pam. It's the most effective one so far. Up there with your two original 10 min ab workouts :)
One of the best booty workouts!! I can feel my butt the whole time
best booty activator EVER! 🤌
Thank you Pam, not only are you beautiful in the outside, you are a beautiful SOUL 😍
You are an inspiration to my well being and fitness health.
Can we all appreciate Pam’s taste in Music ♥️
You changed my life Pamela, your Videos are the best. You are a role model in discipline, power, mindset and motivation. Thank you for everything you do. You are amazing.
Did this make your butt grow?
Did this make your butt grow?
Best booty workout I’ve ever done
Instead of bootylicious bye I read bootylicious die at first. That would have been accurate as well 😂
ruclips.net/video/ZGbxUIObrPc/видео.html 21
LOL i fall from chair from laugh
Just finished Day 2 of week 8 the "beautiful booty" with all resistence band workout, my legs are shaking but I am feeling so happy rn for being able to finish despite the painnn 😂😭❤ you gottt thissss
Stop acting like your 300 pounds
UR 10 MINUTE WORKOUTS HIT DIFFERENT
I love that when I'm doing workouts with other RUclipsrs and realised that they are easy for me, because of doing workouts with you first for a few years
Amazing!!!! That glute bridge part made my butt tremble haha i love it
I am only happy with your workouts to do sports at 7 am!!!
Here from the beginner plan 😙 This was sooo much better on my knees than the 15min knee friendly! I’ll substitute with this workout from now on🤩
This is my favourite workout ever!!!!!!
i can't tell how much i love this workout tysm
Wow, I think this is by far my most favorite booty workout. Intense. Fast. Effective. Danke, Pamela!
Have you seen changes?
Pamela's workout videos are not just for exercising but also they're a flawless playlist when studying or cooking. Thank you for making our life happier pam👌💜
When the last song comes and you know you made it through another day
I'll follow you anyway no matter how much my muscles hurt
i Loved this video Pam!!! You just get better and better with each video for us! Thank you for all the work you put for making this the best for us!
Last song always gets me the motivation 😜
In love with this workout thank you Pam!❤
“I need you to hate me” playing
All I could think about during this song was “Oh yeah, no problem”
I have to say I loved you and hated you at the same time 😄🍑