15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly, no squats, no jumps / No Equipment I Pamela Reif
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- Опубликовано: 2 май 2024
- a "knee friendly" Leg Workout, that doesn't involve the standard exercises (squats, lunges, ..). If you have bad joints or suffer from knee pain - this workout could work for you! ♥︎ / Anzeige
It's super important that you THINK about your glutes during every second of those 15min and try to make them BURN. Means you try to
1) squeeze your butt for every repetition
2) move your leg with the "strength" of your glutes and not by swinging
3) 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. Mesto feat. Aloe Blacc - Don't Worry 0:00 - 2:25
2. Roddy Ricch feat. Mustard - High Fashion 2:26 - 5:02
3. Rita Ora - How To Be Lonely 5:03 - 7:52
4. Ali Gatie, Don Diablo Remix - What If I Told You That I Love You 7:53 - 10:40
5. Twenty One Pilots - Level Of Concern 10:41 - 14:00
6. Elderbrook - Numb (VIP Mix) 14:01 - 16:10
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➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
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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
Knee friendly means only knee is pain free and other parts are suffering
hahahahah that's a good one!
AHAHAHAHAHAHA
HAHAHAHAHAHAHAHAHAHAHA
Trueee🤣🤣
That’s true
I love the feeling lying flat on the floor reading the comments after 15 minutes of torture
me rn
me too
Me too!
Best feeling
Omg same!
Finally I can do this workout without a break. I know nobody cares, but I'm so proud of myself.
I'm proud of youuuu
Im proud of uuu!!
Im proud of youu ♡
That is so awesome!
So proud!
It's the first time I've done this workout. I know no one cares, but I managed to finish training without a break, and even though I feel pain in my buttocks and my body is shaking, I'm proud of myself.
Congratulations ! ❤️
I love you
Well done keep it up🎉
i love how she smiled at me while i was crying 😩
@@Catalin06 from the pain she made me feel ? :D
I also cried. I never felt that much pain in my bum.
@@katharinahil5352 Do you never worked out before?
Damn, women
Peter Lustig-Deutscher Patriot it’s okay to have a bad day :-)
😂😂 I'm dead at the end and she smiles😂
to anyone reading this, i’m proud of you.
I needed that, thanks
You are so sweet
I really needed that, thank you❤️😂
Shweta C I needed that, thank you sm💕⭐️
Thank you! But it was definitely not my proudest fap
1. kickback right
2. straight side lift right
3. side lift pulses right
4. kickback left
5. straight side lift left
6. side lift pulses left
7. donkey kicks right
8. straight leg pulses right
9. straight leg hold right
10. hamstring curl right
11. donkey kick spider crunch right
12. outer thigh lift right
13. outer thing circles right
14. outer thing pulses right
15. outer thing hold right
16. donkey kicks left
17. straight leg pulses left
18. straight leg hold left
19. hamstring curl left
20. donkey kick spider crunch left
21. outer thigh lift left
22. outer thing circles left
23. outer thing pulses left
24. outer thing hold left
25. 1 leg glute bridge right
26. 1 leg hold right
27. 1 leg glute bridge left
28. 1 leg hold left
29. high glute bridge
30. high bridge pulses
31. high bridge hold
WELL DONE!!!
I love how Pamela is just with her encouraging faces like :
-pain who?
-pauses who?
Wtv hahaha i’m in love with every workout of hers, she amazing and perfect 🥰
Note to myself: Low-impact does NOT mean that it's easier.
so true! As long as it is effective!
I found that out the hard way.....
Yeah right i was like oh i didn't workout for 2 months so i will start again with low impact but it wasn't that good idea😂🔥🔥
Manon van der Aalst I just did another workout by her and now I decided to try this one😅
Update: I am dead
i CAN NOT believe you did this in leggings and a long sleeves top & makeup WITH YOUR HAIR OPEN.....RESPECT
11:23 and looking that good
I know right??? I'm over here sweating nd hyperventilating
@@mayas.b.2663 relatable
Me always training in hoodies because i dont want my body to be exposed during workout time🤡
And WITHOUT a single BREAK
2 years of doing this video & it’s still one of my go-to’s! If you are just starting out, don’t lose hope! If you are consistent and keep “practicing to be Pam”, you will be amazed at what your body can do! I just remind myself that I can do anything for 30 seconds!
Do u practice the same video over and over
Or you do several videos?
@@skyyo2655 no I do not. I do about 45 minutes (at the most) of her videos. I do this one with some of her other videos combined to get a full body workout.
@@alyssamosteller3441
I think I'll start small ( with one video) then maybe I'll add another videos
Thank u 💓
@@skyyo2655 start out with her 15 minute beginner friendly workout! She walks you through her basics and I highly recommend because she uses these movements in many workouts.
@@skyyo2655 very welcome! Reach out if I can help!
Knee friendly, body enemy 😩
I DIDNT SEE THIS COMING. THIS IS WAY MORE KILLER THAN SQUATS! 🔥🔥🔥
whenever she would make the faces and motion her hands like “lift that leg, stop slacking” i was like “oK yes i’m TRYING.”
I thought she saw me through the screen 😭
MAMA
haha same
Gurl same. At one point my leg was just barely hovering above the ground and I couldn't bring it up further.
Same i loved the little comments, it was like speaking in an exercise class 😂
"UP!"
"Nooo i can't"
"Yes, you can, up!"
"Okayy.." but silently crying :D
She should be crowned the queen of booty workouts
I like Garlic bread She really should she has the best booty workouts ever. If you’re interested in other quick and effective workouts I make some up on my channel!!
not just booty workouts
@@daily1626 yep lol
ahhhh thank you!!!! ❤
@@PamelaRf1 100%agree
I'm a guy and came here cuz I knew girls had the best booty workout, but I didn't know yall go this HARD. I was begging her to let my leg go down 😭
I did this for a week and a half so far…
Guys, I went from pancake flat to speed bump.
Gonna try ankle weights now, like 5 lbs maybe.
Frrr????
When the only reason you did the other side is because you don't want to end up with a lopsided butt XD
Kathin Ngalle hhhhh
That's what happened to me today 🤣
Bruh I can't lift my left leg because of my medical condition so I guess I'm gonna end up with only one side of nice booty lmaooo
LMFAO... Facts.
Fayrouz Kalloubi ruclips.net/video/4i9J1X8l_rg/видео.html
The whole time I was like : SWITCH THE LEG PLEEEEAAAASE 😂😂😂
Riotquartz me too😂🤣
same here
sameee
Haha same😂
Mee too
This may be Knee friendly, but it‘s definitly NOT Me friendly
Pamela: Squeeze your booty
Me: squeezing my whole face
rounden those cheeks: my plump face pump
That's fine, I didn't plan on using my legs tomorrow anyway
LMAO I-
Lol
hahahaha
ruclips.net/video/h3vWZy43QNs/видео.html
@@joycefitnessandadventure6572 Oh cool, are you an instructor? I'll try it after my workout today, thank you 😄
I did this whole workout with a resistance band and now I'm writing this from heaven.
RIP 🕊
You’re a ✨Legend✨
😂😂😂😂at least you went fit in the heaven
Same😂
Same here..
I really wish more people would understand “low impact” doesn’t mean ineffective! “Low impact” means joint-friendly and beginner-friendly. You are still gonna get a damn good workout.
Nothing motivates me more than the words next "well done"
My knees: thank god
The rest of my body: please no
Wow 😯 was amazing
I felt my booty în fire🔥
Thank's! 🤗
Underrated Comment u deserve 100k like
@@TheGhost-lm1xp agreed
Same I was shaking entirely 🤣🤣
ahahahah
best feeling in the world?
when i see the WELL DONE!
Did it work(??
It’s not working for those who are doing this workout according to her weekly plans cause there’s more
Same! But then I still have 3-4 videos left 🤡
When i will hear “well done my Good and Faithful servant”
@@makenzieadams9006 yess
Completed the entire workout this time!! Normally i get abt halfway and give up, but I've slowly been pushing myself further and further and i did the whole thing! I'm just so happy
Right on! Keep it up!
That last hold got me in a visionary state omggg, so proud of myself!
when she talks to camera silently, feels like she's with me and it motivates me 💪😌❤
Sameeeee
haha i want you to SQUEEEEEZE
@@PamelaRf1 how cute
just casually going through and liking all the comments to distract myself from the pain :)
me rn 🥵
and its working tbh !!
I m actually doing this right now.. I m trying to hold my leg 😂
Same
Doing this rn 😂
This girl is insanely strong! I don’t know how she’s gets through 15 minutes straight without a break…. Or breaking a sweat!
15 mins of my life never felt so long 😅😅 this was one hell of a workout! And God she does it so easily! Amazing girl 👍
I like that in almost all her workouts she doesn't talk and gets straight to the point
Edit:thanks for the likes guys
💯
@Anka me too
I do the very same when I watch these video's.
Yes
@@poornimagautam8581 true
I honestly couldn’t tell if my leg was burning because it’s working or cramping
SAME
Bruh how would you not know if you were cramping
Silvana Tan because it was UNBEARABLE but it also didn’t just feel like a normal burn
I'm recovering from a knee surgery. I lost all my muscles left and I'm still not allowed to do leg/booty days. This workout really helped me, since it's knee friendly. thank you Pam!!!
I'm recovering from a broken foot right now, and same. Just switched the standing kickbacks out for more donkey kicks and leg raises, and it was a killer workout that I really need right now.
Found this workout in the „beginner friendly“ playlist...sooo...where does the beginner part start because I couldn‘t find it and am dying right now ?!?!
no man will make your legs shake like this like this workout
bye if that aint the truth
Once you start with one leg it never stops burning, even when you are doing the other leg
most relatable thing i’ve ever read
This is so true
This queen is a beast!! Not one drop of sweat from her face throughout the whole thing 🤯
I’m starting a new fitness routine after not working out for awhile. This was difficult for me and I had to stop many more times than I’d like to admit. But I was able to get through and finish it! So heres your sign to keep going! Don’t give up! 😊💕
When your leg falls and she's looking at you just doing the sign "up up" and you re like wtf can she see me?!?!?
Giulia Vizzuso I was thinking exactly the same 😂😂 and I was like „yeah yeah I know but I can’t !“ 😂😂
@@josephineroder2248 Same
me 2 mins in: ah this is fine
me 7 mins in: WILL SHE EVER SWITCH LEGS?!
Hahahahahahah same
Agree. Hahah..
And the agony when you realise: shit I gotta do all this with my other leg too
🤔OMG is so hard
😂😂😂
Das ist einfach immernoch mein Lieblings Boooooty Workout 🎉❤
Aculty this girl is so beautiful , i like her
Omg sallly❤
@@qTopaz Nice topaz
Omg that was INTENSE!! I do side booty workouts pretty regularly so when we moved to side lying I thought it was gonna be easy for me... ok that first exercise was fine but after that I was TREMBLING! seriously, Pamela is a genius and her workouts are phenomenal!
I just discovered i have no sense of balance
same🤣
Same and I did gymnastics for 6 years😕😂
@@bentemoehle4105 omg same
Same and I’m a dancer 🙈😂
@@isabellanariah5156 lol
I didn't feel like working out today but then I remembered the wise words of Pamela Reif "Who needs motivation when you have discipline" Day 1 of hard and sweaty done!!
Are you following her workout plan on her insta? I started last week, best decision I’ve ever made!
Yeah I liked that quote too
@@isabellanariah5156 yup yup, I just enjoy her plans and workout so much... I'm so glad i found her..
@@enarania7978 I actually wrote it down, if I need a little reminder once in a while
@@isabellanariah5156 Are you still following her plans? If yes, which one?
welcome to the club read the comments during this workout
hahahaha same
I’ve always hate this workout, but it’s a piece of cake now 😻👌🏼
Please keep writing comments! I have to distract myself from the pain by reading comments but I literally know every single comment
Omg YES ik every single comment and keep re laughing about the same ones
HAHAHAHAHAH
I was doing this, but had to stop being I was laughing wayyyyyyyy to hard. At least my abs got a good work out 🤣
Me 2
Did u get results? How many inche did ur butt grow and how long did it take?
“leg hold” more like leg shake
lmao true 😫
True
does this work
@@zaeh5436 Judging by the burn, I sure hope so haha but yes I find this to helpful for my booty at least
more like leg seizure in my case lol
Still my all time fave booty exercide video!
been doing this working everyday for over a week already and it gets easier each day but those one leg bridges gets me every time
We’re not going to look like snacks. We’re going to look like a meal sisters
3 course meal sisters
Absolutely
Period
maybe girl u already do
3 meals and 3 snacks plus dessert
i'm starting to hallucinate beeps...
your comment sent me 🤣🤣🤣🤣🤣
Omg I thought I was the only one lol
HAHAHAHAHA
That happens to me too. I thought I was the only one 😂
IKR !!!! It happens to me too
I love workouts with no talking, just get to it!
Every Pamela’s work out actually WORKS!!!
if you did'nt drop legs down while doing this your're a legend
i am not a legend but i tried
Or you've just been training hard....it's getting easier with every time you do it...
@@jad-baa-2176 it wasn't meant to be 100% serious
I almost did, now I'm dead and half of a legend
took me 2 months and i am proud
am I the only one who hates one leg bridges so much?
Yep
No i never do them haha
Nah i hate it to
I was like 'that's the one thing I can!' but after that outer leg part I couldn't do anything
i literally cry trying to do thoughs
I've been doing this every single day for a week, and I've been seeing amazing results! i'm still going to exercise but so far i'm very happy with how my booty looks compared to when I didn't work it out 🙂
What I love about this work out is unlike other ones I actually feel the burn in my glutes and partially thighs instead of quads or any other area beside my glutes
Can we please take a moment to appreciate that she did the ""WHOLE" thing with her hair open and beautiful:-)
Bananabread Yum although I see where you are coming from, I think they meant that they meant because people with long hair like myself struggle when working out with their hair down because it gets in their way and it’s impressive she can go the whole workout with it down, I always put mine up. Like I said I get where you are coming from and I understand how you feel but I hope this clarifies it a bit more maybe.
@Bananabread Yum yeah i was appreciating her that she can do that! Because i cannot workout without my hair i a bun otherwise its a mess😂
My hair literally more than half of the length of my body and I am 5'6 so u can imagine how long my hair are thats y I can never with open hair.. It's a no no
She works out soooo much this workout is light work for her and probably did do the whole workout silly hater 🤣
Random Account no one is hating on anyone. Lmao. Can you even read?
🤡: me when i realize i can't quit halfway through the workout bc then one cheek is going to be bigger than the other
Rt
I decides to take breaks between series because I almost had one bred next to a peach
Lifehack: switch sides (1st exersice for right leg, 2nd for left, etc)
i feel you
@@lisamarkisa1962 Yeah I separate it into segments too. I do the whole part on all fours for my left side, then the lying down part on the right. Then vice versa. Then the last segment with the hip thrusts also without a break.
I do this workout everyday I love it keeps my booty in shape and has toned my thighs.
We never skipping leg day again with this one 🔥 🔥 🔥
Who else is sliding in the comments every time during this workout even you know there are no new comments?
Neele Martha im sliding in the comments during the work outs to see if anyone else is burning🥵
meeee
Best distraction ever
It’s a part of workout I guess 😂
i hate how she tells me “up” during the leg holds bc she knows i’m slacking 💀
Im scared to do this workout from all the pain comment💀😂. Is there progress?
@@candicelaurel4397 yeah progress, But first day It's gonna hurt
@@candicelaurel4397 pain essentially is progress. It means that it is working out those muscles. If you don’t feel anything during this workout than your either doing incorrectly or this workout isn’t a challenge which would mean you’re more physically advanced. I love workouts with bridges as I feel it activates those glute muscles more effectively. Idk if this helps. I personally find it worth it but it’s obviously your decision.
@@candicelaurel4397 when I say pain, I mean soreness or a tingling sensation. If you feel tearing or terrible burning than I would definitely recommend you stop, stretch, and find a more suitable workout the next day or better yet two days out to give your body some time to recover. If the pain is still terrible than a physician would be the ideal option.
@@chrysanthemum5676 I actually did this workout! I liked it. I love the feeling of burn haha! But I did stop due to laziness 😂. But now I would like to do this again, but because of the lack of time (because of my studies and classes), I dont really have time to do it. Since 7:30 am- 2 pm im in class, the next hours are for me to finish all my tasks, and some extra work
I did this twice with a resistance band I think I deserve an award!
Lmk if u get results pls
You do deserve one! I did this with resistance bands and I did not do a good job lol
@@emmasbs683 This workout is soo effective !
I start this work out from today I am a Japanese high school student I want to do this without have clans school Please cheer up me!!!
1st day 55.2cm⭕️
So glad there are no jump squats
Aw me too, I hate them.
Really … 'cause I hate it in exaggerating way😭
Normal it is a knee friendly workout
Agreed!!!
I’ve come to the realization that she feels no pain.
Kristina Toupin she probably feels very little. I’ve been doing some glute exercises for a week and I’m here because I don’t feel anything from mine anymore and I was dying the first time
Agree
She really don't probably. Because to build a body like she has, she definitely had to do more than such bodyweight workouts. Weights, probably, most effective way to build nice muscle. Or at least a lot of resistence bands. Of course this one is really easy for her, I also lift weights and this one seemed very easy to me.
She is also very slim with lots of muscles, so she actually doesn't have to "carry" body fat
I think she is, because of the wrong technique in a lot of this exercises.
Rarely have I seen such effective glutes workouts. Unlike workouts with squats and lunges, I can feel that this one really focuses on the booty itself
I’m telling you this woman is no human, how does she hold her leg up at all times??? Always straight, even when changing from one exercise to the next, she doesn’t rest for a second!
after careful consideration I have concluded she is a robot
Matt Getzoff If the future is robots that look like Pamela I’m in! 😂
@@deanlowdon8381 send me to that future asap!
Haha, I agree
Are men really doing workouts for butty? 😳😳😳 I mean, if I’d seen my boyfriend doing workouts like this, I’d seriously questioning myself 😂
@@claudianovak166 Why would you?
I have done this workout so often that the comments cannot distract me anymore from the pain bcs I know them all😩
do u know if it works
omg saaaaaame lol
hahahaha yess
Yeah I get on one leg and pray she uses the next leg half way through
Feel ya
As someone still wanting to work on lower body while recovering from an ACL injury, THANK YOU!!
LOVE the green theme!!!!
1. Kickback R
2. Straight side lift R
3. Side lift pulses R
4. Kickback L
5. Straight side lift L
6. Side lift pulses L
7. Donkey kicks R
8. Straight leg pulses R
9. Straight leg hold R
10. Hamstring curl R
11. Donkey kicks spider crunch R
12. Outer thigh lift R
13. Outer thigh circles R
14. Outer thigh pulses R
15. Outer thigh hold R
16. Donkey kicks L
17. Straight leg pulses L
18. Straight leg hold L
19. Hamstring curl L
20. Donkey kicks spider crunch L
21. Outer thigh lift L
22. Outer thigh circles L
23. Outer thigh pulses L
24. Outer thigh hold L
25. 1-leg glute bridge R
26. 1-leg glute bridge hold R
27. 1-leg glute bridge L
28. 1-leg glute bridge hold L
29. High glute bridge
30. High glute bridge pulses
31. High glute bridge hold
Done!🥳
Lexie Thank you 😯😯💕
Again?! Thank you!!! ✨
Thank you very much, you Are best
Dang
Up
I feel like she is getting more friendly every video
from what I can see on ig I think she's been really happy these past few weeks and it reflects in her videos !
yes she is
She is good girl
maybe because she feels more and more comfortable in those kind of workout videos :-)
It's becoming even more and more complicated to focus on the workout aha
i've been doing workout 3 times a week (+ 3 times a booty workout from chloe ting) and it's only week two but i am already able to do this without taking any breaks or dropping down! i am so proud of me
How I wish I could add another like to her videos!!! Every time I finish one I fall in love all over again😂😍
that so mean xD I wanted to give up after 7 min but I realized that I trained only the right side so I had to do the left too haha
I suppose its a trick to keep us going.😄 I will do this tomorrow. Have been doing her 20 minutes beginner work out the last weeks and i loved it. Now i want some booty work 🍑
😂😂😂
I still did not do the left side🤷🏾♀️
Did u get results? How many inche did ur butt grow and how long did it take?
i’m not even doing this for results anymore i just like working out and reading comments 😌
SAME
Haha sameee
same
Oojjbgvf Toni Indianapolis
The burn was intense&enjoyable! Thank you for this great workout!
Oh my gosh-this workout burns!!! But it is sooo worth it, thank you Pamela!
This is hard on a normal day but on the booty extreme day... I‘m basically dying right now.
after those 20 minutes of squat jumps I'm dying
@@ailinbehar4432 literally I got so mad everytime I saw this shitty jump squad sign
Sameee my legs. Are shaking even after I completed it and took a shower I'm walking and woobling
Her curls made it through the video better than I did
I always exercise with these videos because they are so good for me
Thank you so much for this video! I have a broken foot at the moment and am so glad I found a workout I can still do so that my muscles don't disappear completely! ❤️
My butt is twerking by itself now
SAMEE HAHAAHAH
Lmao 😂😂😂😂
Helen13 😂😂😂😂 i feel the same after i done this workout😂
3x as stinky too head ass
Na Gott sei Dank muss ich als Mann keinen Po trainieren
From beginner friendly to sweaty workout is my biggest accomplishment this year
damn great job! That´s so impresssive
Level of concern gave me the strength to finish this
Thank you for the knee-friendly work-out
Am I the only one who likes reading comments while doing the workout?
I do too, it distracts me from the pain 😗
Me everytime I'm stopping to breathe 😂
No
Nah
Anybody else doing the leg hold and it looks like your leg is having a damn seizure in the air lmao 😪
literally me omg
HAHSJSJSHSK me-
Omg me had to stop cause my legs were shaking that bad
I totally feel you!!! Same here
Sameee
finally did it without any break
Pamela I just want to say that I really love your exercises and workout routines and I find them very helpful for back problems and getting fitter, I do these workouts mostly everyday so tysm
I love that she’s interacting more with us throughout the workout 👏👏👏
👏👏👏
I'm in Spain 😌✋✨ without the s 🧚🏻♀️💫🥰
I’m in pAaAAaaAiIinnnN ( nessa barret)
I am cologne with out the c 😌🤭🤠✨🧍🏽♀️
Why is this a workout for beginners too?😂
Spotted army 💜
I'm in both hehe
Been coming back to this video for that 2 years. I love it.
I love ur comments.
I really like this workout. Thanks pam