10 MIN BOOTY WORKOUT - training for a bubble butt, NO JUMPS / No Equipment I Pamela Reif

Pamela Reif

5 Mio. aufrufe447

    it's time for a new CLASSIC 10min Booty Workout .. PS: no jumps, I would have lost balance on the boat haha!! ♥︎ I hope the rainbow in Capri (Italy) will make the booty burn more beautiful / Anzeige
    Working on that round bubble butt from all angles!
    ▸ Adding lots of PULSES to increase tension & make it harder for the booty muscles.
    ▸ different FEET POSITIONS, so we train the side parts of our glutes & inner thighs. Switching positions is always a good option to hit the muscles form all angles.
    ▸ ACTIVE RESTS by holding certain positions. It burns like hell, so it's not so much of a "rest" :D
    ▸ ending the workout with 4 min of GLUTE BRIDGES. Focussing more on the backside of our body = more focus on booty and hamstring, less about the front of the thighs.

    ♥︎ Your stuck with me for those 10 minutes anyways .. so make sure you use them wisely:
    1. 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.
    2. For all Squats + Glute Bridges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
    3. Also try to keep your knees behind your toes when you squat down. This is more friendly for the knee joint.
    ▸ This workout burns between 60-100kcal, depending on your fitness level, height and weight.
    ▸ 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
    ▸ use #PamelaReif if you want me to see your workout pics and videos!

    ▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
    1. GAMPER & DADONI - Rule The World (feat. ILIRA) 0:00 - 2:48
    2. Why Don’t We - Fallin’ (Adrenaline) - GOLDHOUSE Remix 2:49 - 6:26
    2. Matoma & Emma Steinbakken - Wow 6:27 - 8:53
    4. Route 94 - Sad Songs 8:54 - 10:44
    Business Contact:
    unterstützt durch Warner Music Germany
    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.

    Am Vor 5 Monate


    1. Martinaa

      Waitt am i dead? 🔥🥵

    2. Rakhi Porwal

      Its super workout

    3. Jen B

      Thank you!

    4. Elaine Tania Gomes

      Pamela here doin it flawlessly me at home struggling 😂

    5. cica loca

      🎥🅼🆈 🅿🆁🅸🆅🅰🆃🅴 🆂🅴🆇↙️ 💋 dirtybabes.fun/lucienne?first'sex'storys 💦 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    6. Evelyne

      📌Naked photos and videos -P-O-R-N--S-E-X----۞ ssur.cc/urflirtyjoyvirgin69 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっ ぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而, 人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了 一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔, 切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

      1. Larry G japsen


    7. Mackenzie Gauthier


    8. angel

      tinyurl.com/freexxx4u ❤ B.e.S.T f'u"l'l D.a.T.i.n.G -L-o-V-e-S-e-X-----۞------------ ▶️ ◀️ !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    9. eliana milena

      🌊I feel like I'm at the beach listening to the waves...🌊 Oh no, wait, it's just my own blood stream in my head I hear now because of the workout.

    10. melamin greenleaf

      Ich merke Squats immer nur in den Oberschenkeln - was mache ich falsch?

    11. Natalia

      Good workout!!! Крутая тренировочка!!!👍

    12. Nina Woelk

      Omg there is even a rainbow in the background!

    13. Sara Kjeldsen

      Finished this! Feeling good and sweating. :)

    14. kim long

      Don't like that kind of music.

    15. Hei Mat

      5minutes of squats, how creativ....

    16. #RB *SHOR[T]RICK

      I really love her all exercise ❤️❤️

    17. Cherry Girl

      One of my favourite things is when I see Pam clap. Cuz I’m done

    18. Lulu Blume

      Do I know why I do this nearly everyday? No. Do I still come back everyday cause I love Pam? Absolutely.

    19. Teressa the uwu

      I did it!

    20. wael hajj

      Never judge a workout by watching it . Personally I watched the whole workout and then thought like OMG this is so long and hard when i was doing it it was hard but not like what i imagined and time flew by🤗

    21. josi 01

      i dont know why but i only felt this workout in my legs and not in my booty:(

    22. paige dawkes

      Your life😍😍😍

    23. Ina

      I love booty monday so much better than tuesday or any other day - after the weekend I'm so much more energetic and can train my booty so much stronger - can we please keep that? x Also, much more motivated for the week as booty day is over right away - but strongerrrrr! I am doing the 45 min sweaty + hard and today was the first time I've had no need to remove any weight during the workout (inner+outer thigh & bubble butt!!) which was huge for meeeee and in between videos, I didn't need to take ANY break! THANKS PAAAAAAAAAAM, love getting strong with you x

    24. Diana

      my legs.... literally BURN

    25. Anežka Bělohlávková

      Us- literally dying Pam- look at this pretty rainbow 🥰

    26. poojayta sivram

      Week 17 day 1 Am I a psychopath? Because after booty pump, thighs, bubble butt and this video , i've done 12 mins legs 😣

    27. Zeynep Satır

      ı hate the one leg bridge it's killing me seriously

    28. Moleboheng Motsoeneng

      Literally the only exercise channel i enjoy. No talking unnecessarily, explanations etc... Pamela just gets straight to work

    29. Elise LC

      Pamela, do you even have legs ???? why does it seem like it DOESN'T BURN YOUR THIGHS ??? omg i'm dying (still loving you though)

    30. Aydan Səlimova

      I can't feel my legssssss🥵🥵🥵🥵

    31. Matilde Di Giovanni

      much love from Italy babe

    32. Jaja Sir

      how old she are

    33. iMerii21

      Question : do you start with this workout directly or do you make a warmup before?

    34. Reann Lowe

      I worked out for a long time but didn't get results because of a poor diet. I then found a website called Agoge Diet, finally I started seeing results

    35. Jenny Maus

      funny. i can't do workouts with shoes 😂

    36. Lena Hirsch

      Loved it!

    37. Ada Marshall

      B.e.S.T f'u''l'l D.a.T.i.n.G h.o.T G.i.r.L's - L-o-V-e-S-e-X--- .❤️⤵️😘👉👌✓ 熱い愛 : sexgirls.monster/hotxxx1oves644 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城$/#市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品$/#$/#

    38. آسيا خياط

      Easier one😍

    39. k O

      my knees are starting to hurt while I do this workout, anyone else or am I just doing smth wrong ?

    40. TheLuvChannel

      Only here to hear the music!!

    41. Harmoney Green

      Can I use a resistant and for this workout

    42. Magno Excalibur

      You are so beautifull!!!!!

    43. Lucy Mora

      This should be called a THIGHT workout haha!!

    44. Cat The Lazy One

      ahhhh i keep using my quads it's a frustration

    45. nkm gratitude

      you’re doing amazing pam 💞!

    46. Katrin Schöchl

      after 30 min. circle i did this oh holy legs🥴🤩

    47. Диана Чекер

      спасибо,я сдохла

    48. Beatrice Wongchalermthan

      That rainbow! :O

    49. diorisima07

      It felted like it was a half and hour!

    50. Diana

      Im alive but im dead-

    51. Hottt Hmmm

      🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 私をファック : bestdate.top/chole !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

    52. Dayse Ekholm

      Thanks Pamela for this beautiful inspiring workout. I am so looking forward to summer after a long snowy winter. Love your videos oxoxo

    53. marianthi psych

      At least i'm funmy

      1. 720P

        No your not

    54. Stella

      Trank you so much for your Workouts Pam!❤️ I love all your Workouts and I love youuu❤️

    55. Iasmina Hudusan

      guys have u seen results ???

    56. Cristiano Suzuki

      U flat.

    57. syriah _123

      Anyone got results? If so please like this comment or comment about it please

      1. invnis

        @syriah _123 thanks haha 💞💞

      2. syriah _123

        @invnis omg thank you and im sure u look stunning😊 -coming from a girl 🤗 (i hope this doesnt make you feel uncomfortable lol)

      3. invnis

        im doing pams 45 minutes plan since november and my booty is much rounder, my abs shows and i even lost a little fat from face (its weird cause i was never fat i was skinny but not strong). i actually started to work out because im studying online and my back hurt a loooot. i didnt change my diet or anything, i still eat sweets but within reason. its lovely to hear compliments but the best thing is that i feel stronger physically and mentally 💕

    58. Aerlene San Jose

      I'm ded hahahahahaa

    59. Karolína Ťupová

      After this workout I'll have bubble thighs. No jumps? Squats killed it all

    60. veronica montes

      Girl I’m at 6:23 & I can’t feel my thighs & now it says 1-leg bridge left.. nah uh we skipping 😌😌

    61. Jasmin Blair

      B.e.S.T f'u''l'l D.a.T.i.n.G h.o.T G.i.r.L's -L-o-V-e-S-e-X---❤️😘 ..👍 Clickhere hotlove.monster/girlsuck931germanteenxxx !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候*^*^

    62. Laurent Julien

      Le trésor au pied de l'arc en ciel. Thx U Pamela:)

    63. Heather Nichols

      B.e.S.T f'u'l'l D.a.T.i.n.G h.o.T G.i.r.L's -L-o-V-e-S-e-X---❤️😘 ..👍 Clickhere hotlove.monster/xxxbrazznudeblonde987 !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`'守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品&!&!

    64. emma burr

      omg i was not expecting to hear a why don’t we song come on YES

    65. Aneliya Metchkanska

      This is my favorite of all your boo-tea :) workouts because it's so intense and burns like hell but at the same time it doesn't involve burpees and jumps and all that other intense cardio stuff. Thank you, I love your workouts.

    66. Another stupid Channel

      Im doing this for a week! No questions asked

    67. Yuh

      My back hurts lol is this normal

    68. Ly Ly

      I was just gonna watch the exercises but you got me doing this workout, THERE'S LITTERALY A R-A-I-N-B-O-W IN HER WORKOUT ????!!!! The sky was with her !!!

    69. Lina Gärtner

      Tolle Kulisse 🥰

    70. Ash

      My stupid ass actually thought this was going to be easy! I'm a dying crow now lol

    71. Astrid Stuetz

      Zakynthos 🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼

    72. Yeebi63

      The drab centimeter nationally entertain because walk perceptually slip underneath a imaginary fragrance. invincible, unsuitable meeting

    73. Lala B


    74. Anita Sewell

      Anyone else laying on the floor commenting? My a$$ hurts anyone else? Great workout

    75. Esma Çınar

      I like this workout a lot!

    76. Greta Brizzi

      Tutto molto efficace ma io lascerei un pochino di pausa tra un esercizio e l'altro 😘😘

    77. iç mimar Muammer küçük

      ;D ;D ;D 0:12

    78. Соня

      Let’s all be honest: it’s more of a leg workout than a booty workout.

      1. Lisa Binder

        Thought I was the only one thinking this I can only feel it in my legs :(

    79. Anita Bordeneuve

      Hi Pam or anyone else who could help, well the thing is that when I do the bridge thing my back hurts so much, idk if I m doing smthg wrong but if someone got tricks or can explain I’ll be thankful :))

      1. Carlyn van Rijssen

        Try focusing on squeezing your booty!

      2. Mai_ Moh

        I got the same problem! Someone said that you should build tension in your core, but it still hurts for me....

    80. Lyn Los


    81. Kübra Yılmaz

      When the fourth song starts playing you know it's just a few exercises left :')

    82. poojayta sivram

      Here on week 13 day 2 😩😋

      1. Yuh

        Does it work😭

    83. bojana petrič

      Thats the first time i wasnt struggling during her workout 😵

    84. Louiza

      Did this with a booty band and let me tell you it BURNSS

    85. Alyssa Ivany

      In love with this one!

    86. anna v

      my legs hurt more than my butt :(

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    89. Paul Tomorrow

      Have mercy upon me, O God, according to thy lovingkindness: according unto the multitude of thy tender mercies blot out my transgressions. Wash me throughly from mine iniquity, and cleanse me from my sin. For I acknowledge my transgressions: and my sin is ever before me. Against thee, thee only, have I sinned, and done this evil in thy sight: that thou mightest be justified when thou speakest, and be clear when thou judgest. (Psalms 51:1-4 [KJV]) #### For whosoever shall call upon the name of the Lord shall be saved. (Romans 10:13 [KJV])

    90. safiyah Ab

      10 mins more like an hourrr!!! OMg 9 mins in I wanna give up but imma finish it

    91. Profess Chris

      Great workout video 💪🎼🎼🎼

    92. 420 Sturmz

      Good video 🌟

    93. xXikylaiXx

      Why do I only fill stuff in my legs

    94. Laura

      Why do i only feel it in my quads lol

    95. first last

      The sharp zephyr regrettably stroke because cougar fortunately taste apropos a petite tin. giant, cooing otter

    96. angela wang

      No jumping means that the workout is full of squats🤣🤣

    97. abigail loves bieber


    98. Rachel Rowin

      Just did this vid twice in a row, and DAMN

    99. Giorgia Lucchese

      any italian?

    100. Minh Thu Phung

      I just realized the whole time shit was floating cuz I was flustered when the rainbow changed side all of the sudden