10 MIN BOOTY PUMP - set your butt on fire & make it grow I Pamela Reif

Pamela Reif

5 Mio. aufrufe353

    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!
    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, tips & recipes:

    You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.
    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
    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 2 Monate


    1. Pamela Reif

      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!!!!! 😈

      1. ella lehto

        almost 7million

      2. Christian J. Jeppesen

        ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️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

      3. kalyca betray

        WATCH MORE VIDEO F.U.L.L H.D 💓 CLICK HERE : livegirls19. com !💖🖤❤️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&!/ 1618789598

      4. Ira Keanu

        dont know if anyone gives a damn but last night I hacked my girlfriends Facebook account by using Siczine. You can find it by Googling for SicZine password hacker ;)

      5. POSH ALLURE


    2. Susanne Heuer

      Mit welcher App trackst du deinen Kalorienverbrauch?

      1. xx22 xx

        Ich nehm meine AppleWatch. Kann sone Uhren da auch nur empfehlen. Hab’s auch mal mit der App „ YAZIO“ gemacht. Fürs Kalorien zählen is die top aber zählen naja

    3. Kirsten Oursin

      Literally my favorite butt workout. More like this one please!

    4. n s

      ich küss dein herz,war die ganze zeit so motiviert

    5. Marisee V

      Thought fire hydrants had the purpose to extinguish fire, not to set fire xD

    6. 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

    7. 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


    8. Junior Chaves o Picasso de Yahushua

      Great booty workout. Very nice video

    9. Hummel Biene Wespe Vogel

      Was für ein Bootyband benutzt Pamela da?

    10. Silvia

      I read the comments while doing the glute bridges to distract myself

    11. L A

      Loved this

    12. Stela Caramihai

      Love Love Love ❤

    13. Green Butterfly

      My butt is on fire 🔥

    14. Chhay Bunthean

      Hi sister .why this video is can't download? I want to download to do every day 😉 thanks for sharing 💗

    15. Tobias Berggren

      Get meee dat bootyyy

    16. Katha_ Arinator

      I want to marry this workout!!❤️

    17. Lara lxra

      I had to pause every two minutes omg

    18. Stephan Schoeman

      Eat it like a icecream

    19. Krim Mohamed


    20. seokyolisa

      you're gonna kill me someday

    21. Sara EB

      Why sometimes we feel the burn so much on one side but almost nothing on the other? ... My left side hurts so much but I cant feel almoust nothing on the other side.... I dont understand. ...

    22. Katha Hagmann

      Where are your booty bands from?

    23. Оксана lana


    24. Christian J. Jeppesen

      ᴏᴋɪɴᴀᴡᴀ ꜰʟᴀᴛ ʙᴇʟʟʏ ᴛᴏɴɪᴄ tinyurl.com/Okinawaa-Flat-Bellyy-Tonic !💖🖤❤️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

    25. masha

      I swear the god its your hardest workout EVER ,I sweat like idk I'm dead I thoughts that it will be nice workout before sleep , hall no

    26. Lydia Norman

      What the f*** woman? I am dying! But in a good way. ❤️

    27. Dannely De La Fuente

      Not me looking to see if I have a dump truck after finishing this 😅

    28. Rola Rasekh رولا راسخ


    29. gamal Sy

      😍😍😘😘شو هل جسم الحلوووو🇸🇾🇸🇾

    30. Jana Kat

      When the workout is over and you‘re like wait what already? Then you know you‘ve trained good the last weeks💪🏽

    31. robin kirkland

      You look like Holland Rodan 🥰

    32. Gergő Csapó

      ez nagyon faylor!XD

    33. Maria Dr

      Those fire hydrants killed my soul

    34. Gelyn Magbago

      Pamela Reif's musics during workout is making my butt alive asf

    35. Liping Luo

      Pamela 好有感染力

    36. DauntlessTrisx

      My booty already burned after the first 30 seconds😂 But I did it!

    37. Kristýna Herková

      Love this workout

    38. kidz can too

      i felt my glutes get stronger! i love these kind! when you can feel it!

    39. iMerii21

      Hey community ✨ do you directly start with this workout or it’s necessary to make a warm up before ? Thx for the answers ✨💥

      1. Ariana Winter

        I always warm up my body 2-3 minutes when I am doing a hard workout

      2. Aakansha K

        It’s totally upto you! But a good stretch goes a long way

    40. Mood Eifm

      Thats hard, but i feel good wen I finish

    41. Tyler Dun

      Comment your motivational quotes or funny stories, so we could read them during training ⬇️😌

      1. Ariana Winter

        No pain no gain😛

    42. Klára Pohanková

      Me doing the fire hydrants: higher higher HIGHER

    43. Aleyna Atılır

      floating through space is my fav song till this workout

    44. Lisa

      My butt is burning so much I love it 🥰😍🥵

    45. Mariajose RESTREPO ACEVEDO

      Sorry but o hate you hahahhab

    46. diamantbebi

      so youre telling me i can sit on my bed DURING MY WORKOUT??? cant get better than this😌

    47. MsAnnabella12

      Love the workout!!! Thank you so much!!! Only thing is the music...... it’s so bad. 🙈

    48. Ilaria Galloni

      I need you to hate me is like the perfect song for pam's workouts.

    49. Rere Regina

      🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 wikwik.site/isty 🅣🅤🅡🅤🅚 🅣🅐🅟🅡🅤🅚 ❷⓿❷❶ !💖🖤❤️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

    50. Carolina Machado

      My fav

    51. Takeiteasy Xxx

      Has anyone here tips, to grow ur booty the best?

      1. Kate

        Use weight, try to always think about your glute muscle when working out and feel it the best you can

    52. Camille Rollin

      I don't usually comment, but that's the first time in one year with Pamela's workouts (especially the booty ones) that I don't do any breaks and don't end up sweating by the eyes (oops), thanks Pamela for that 💕

    53. Bfitness Bfitness

      Very Good App And Free - Buttocks Workout😘👍❤🍑🍑🍑🍑💯💋 𝘾𝙡𝙞𝙘𝙠𝙃𝙚𝙧𝙚▶ play.google.com/store/apps/details?id=com.cometstar.buttocksWorkout ▶ . . . . . . . . . . . . . . . . . . !💖🖤❤️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000XXXXXXFF04

    54. Mila Zibulski

      Hello ! Where did you get your basket ! What is the reference ?

    55. Lucía Hijano

      I can already feel how sore my glutes are gonna be tomorrow

    56. VampireDiariesxGer

      How many calories does this ca Burn? I am 25, 5'6 (170cm) and 121 lbs (55kg). I dont have a watch for it, and would really like to know. Maybe someone has the same weight/height as me and can tell

      1. Becksnnc

        I'm 27, 4"11 and 114lbs(52kg) and burned 47 so it might be a bit higher for you. Maybe around the 60-70 mark. It's not really a calorie burning routine tbh. It's focused more on defining and building up the muscles in your glutes.

    57. Go Nam Phuong Go

      14 Apr done

    58. Amy Ward

      anybody else wrestle with their booty band the whole time?? 🤦‍♀️ #thickthighproblems

    59. Kateřina Záleská

      I tried this with 2 booty bands and maaan, the fire hydrants were killers....

    60. Margrietha Fröling - Wielemout

      I have never seen someone walk away so fierce with a booty band. If I walk I'm like a pinguïn who need to pee

    61. Zuza Zalman

      I was so happy when Bootylicious bye wasn't an exercise lol

    62. Laura H

      the nerve of this woman to put it in the beginner calendar 😭

    63. Juli

      Everytime doing this I'm asking myself why I liked this video😂

    64. Malu Schmidt

      what should i do if i dont have a resistance band?

      1. Ariana Winter

        You can still do it but I recommend buying one

      2. Becksnnc

        You can still do it it just won't be as intense.

    65. 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

    66. Lilly Wiesmann

      "You made it through another day" - yeah I'm not sure if my legs and booty agree but okay

    67. Hazel Jill Cuizon

      Did you guys see any results???

      1. esilasaram 455

        Ky but literally grew from 84 cm to 89 in 3 months I am so proud of myself!!! İ lost weight too!

      2. invnis


    68. Lucian


    69. Xenia Brokof

      long time ago since my butt has hurted this much!!! Thanks pam for those intense workouts, I really love them!🤩

    70. Melissa Gomes

      Is one set enough?

      1. xx22 xx


    71. Br4

      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

      1. banaiah latta

        Best Datting Click 🔽 livegirls19. com 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 來調味食物煮的時候 1618761948

    72. Anastasija Petrovic

      I don't know why I thought that using a tougher booty band would be a good idea...

    73. Fruzsina Széll

      help!! how many calories can i burn with this?

      1. Fruzsina Széll

        @Elhyn thank you so much♥️

      2. Elhyn

        Hi, my apple watch says I burned 71 cal with this!

    74. Pretty rude it‘s not friday yet

      My resistance band curls up all the time.. It's so annoying, what am I doing wrong? 😫

      1. Pretty rude it‘s not friday yet

        @Olivia Causey thanks for your answer! :) I switched brands now too and it’s much better. Also it get‘s better when I go up in resistance.

      2. Olivia Causey

        Your not doing anything wrong, sometimes they just do that. Mine did that all the time and I unfortunately had to switch brands. It still occasionally happens.

    75. blablabla bla

      And again I dont know how I can do this to me

    76. Talya Rotstain

      Title: "Set your butt on fire" Me: yes😏

    77. Sterling Torres Torres

      I love every routine of yours 👍🏽

    78. Jaro B

      I am like what comes next bootilicious DIE?? will I die now?😁😁😁😁 I can not see well into far🙈

    79. mb

      My favorite exercise is no longer “well done”. It’s “bootylicious bye”!

    80. maja maja

      Thank you

    81. Merve Çetin

      is this effective for hip dips?

      1. Merve Çetin

        @Kate yeah trying to shape the muscles around side booty

      2. Kate

        Hip dips are bones so they will be there no matter what exercise you do but you can make them less visible if you gain booty muscle

    82. faye stilinski

      Going to do this for 9 days :) Like to remind me ❤️ Day 1 : Day 2 : Day 3 : Day 4 : Day 5 : Day 6 : Day 7 : Day 8 : Day 9 :

      1. Shirani Dhauri

        You can do it !!

    83. Daniela Alami

      omg this buuuuuuurrrnnnnnnsssss to much

    84. Tatiana Skoura

      Bravo, thanks you very much!!!!

    85. Merve Çetin

      yess girl i love this workout the burn is so real

    86. I Am Dokyeom Mystery Mystery

      The glute bridges killed me but this is one of my favorite booty workouts🥰

    87. Sofia Matos

      I don’t know if any of you counts the minutes to the end of the video while doing it, but I do and gotta sayyy... this wasn’t 10min. It was 10 and a half and I was expecting to finish it and then it felt like additional 30sec extra which is by no means fair #justsaying

    88. Giulia Spera

      please help me I follow pamela a lot but I would like to know if this workout is effective how long? do you have to follow a diet? 7 days a week? please answer me i'm desperate

      1. Gelsomina De Rosa

        hi, it's effective, do it 3/4 days per week, try to eat healthy, but don't restrict just enjoy food and think positively. You should see results! Also, remember that Pam has been working out for about 8 years now, so don't worry if you struggle or can't complete it. (btw her workouts are all soo good) Good luck and have a great day ❤️

    89. xLoveOkki

      I think I just destroyed my booty

    90. Selin Bey

      this is literally the best glute activation video i have ever seen! thank you pamela🤍

    91. Alpine with V

      Does anyone know what kind of band resistance we are supposed to use or what Pam is using?

    92. Ece Devgan


    93. Annika _

      It's probably just me but Booty workouts are a different kind of exhausture. It's not that my muscles hurt like hell. It's just simply impossible for them to move anymore.

      1. Antra Toporkova

        I have that with ab muscles, my glutes do that only when they're completely dead, like trained for 30 minutes dead

    94. Michella

      Did this with a black booty band. At the end my legs were shaking so hard I just couldn't get it together 😂

    95. kyut aq

      ✨✊🏼 pamela reif queen of supersets ✊🏼✨ this workout burns for days! this is really great.

    96. Talia Shalom

      Am I the only one who need a whole brand new comment section?

    97. Kst Mich

      I used my heavy resistance bands and i started hallucinating the timer beeps in the last few minutes..

    98. soso

      today was the first time that when pam said "with the right" I did it "with the right"

    99. Chris getoutflgbrnr

      The perfect ass

    100. Annelise Durand

      Thank you 🙏💚