10 MIN BUBBLE BUTT - Glute Bridge Burnout / no squats, no jumps, knee-friendly I with Equipment

Pamela Reif

3 Mio. aufrufe260

    lay down on the floor & set your booty on fire ♥︎ low-impact, no squats, no lunges or jumps - but very efficient! / Werbung
    Can I fill 10min with ONLY Glute Bridges? HELL YES.
    We isolate the butt muscles & train them without using a lot of thigh strength. This way we can grow our booty, not the legs :)
    You will like this workout, if you...
    - like glute bridges :D we do them in ALL kinds of variations today!
    - want to grow your bubble butt
    - need a routine to ACTIVATE your glutes in the beginning of your leg day. This makes sure you use them properly during all the exercises following afterwards (squats, ..)
    - want to END your leg day with a BANG and totally kill your booty :D
    - have bad joints or knee pain
    - don't feel like jumping or sweating. Everything is down on the floor :)
    ▸ I am using a 10kg / 22 lbs dumbbell. Please choose a weight that feels good for you.
    Weights help us to increase the intensity of a workout, build rounder muscles (booty alarm) and make us stronger!
    Your home-made weight:
    1. Take a bag
    2. Search for dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc.
    3. You can easily put 6 to 10 packs into one bag. That makes 6 to 10 kg :)
    ▸ I also added a resistance band. This 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 :)
    ▸ 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:

    Business Contact:
    Music by Epidemicsounds.com
    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 Monat


    1. Amy Smith

      i think we all broke the rule IT'S IMPOSSIBLE :')

    2. Meena Beena

      Ngl this the longest ten minutes of my life. The first time I tried I couldn't even get through the video, this is my second time and I did it..with some minor messups here and there 🥴

    3. Eva Joe Dlhy

      Am I the only one who can’t do it fully because my back is killing me ? 😭 I’m not that old ...

    4. Daniela Baumgärtner

      Best glute workout eeeeevvveeerrr👍👍👍🔥🔥🔥❤❤Thank you💞🔥💞🔥❤❤

    5. Marie Kandzi

      mir tut hier immer den untere Rücken weh :(

    6. AVATAR and ARMY

      Respect for going that heavy and being able to look and sound gorgeously undisturbed by the torture,I have a the same weight,dropped to half then eventually no weight 🥵used this as a burnout to my lifting, glute day.

    7. Akuma

      My lower back really hurts after a few mins into the workout. Usually, when I do glute bridges this doesn't happen, so I found it odd. However, it has been happening every time I try this workout. Does anyone know if it's due to bad posture, or maybe building strength?

    8. swag


    9. Layla

      I personally didn't find this as hard as the 20 min booty one. This is my favorite butt workout from Pam because it doesn't require any squat jumps😓

    10. Emily De Angelis

      * Me dying, desperately needing to put my booty down * My brain, feeling like my body wants to cheat on its gf : IF PAMELA SAYS TO STAY UP YOU STAY THE FUCKING UP!!!!!!!

    11. Héloise Lucas

      Great I love it!! Very very intensive but just I have back pain when I do the exercise what can I do? Otherwise thank you very much👍🏼

    12. Henni Blmel

      Hate you so much for the one leg hold! 😅

    13. ashavari

      I'm on day 2 of her 30 min one (as a beginner) and my butt is STILL IN PAIN FROM THIS 😭😭😭 bruhh Walking down the stairs to get food and back up to my room is the literal worst LMAO

    14. Džejla Topalović

      I'm honestly thinking for playing it in playback speed 2.0, maybe it would be possible to finish it and not to sweat 😎🤭💟 love you, Pam 🍀

    15. Margo Roth

      I feel pain in my lower back during most of the exercises - any ideas why is that? 🥺

    16. 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

    17. 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


    18. Gizem Bozkurt

      This workout is completely amazing and its ny favorite. Burns like hell🎉🎉💪🏻

    19. Catie Elizabeth

      Day 1: ✔

    20. karolina roman

      it's my fav workout

    21. emi april

      this is one of my favs now my butt is hating me but I love him therefor now :)))

    22. Joyce Zone


    23. Claudia Rotärmel

      ich finde dieses workout echt bombe, aber mir schmerzt immer mein unterer rücken. deswegen kann ich es nicht komplett durchhalten. weißt du vielleicht, woran das liegen könnte?

    24. Gabriela Bañados

      me siento bichota

    25. Leonie Weiß

      There is no denying that this is officially the hardest Booty Workout on DEfasts

    26. Lara Grande

      Well I can't feel my but right now. But I guess its a good sign haha

    27. Crystal Sky

      Damn... luckily I’m doing this at home! ... so no one can hear me screaming and cursing and praying 😂😂😂

    28. Ji-Yeon Lee

      Butt is on fire and love it!!!!!!

    29. typisch_ marli

      One word : Rulebreaker

    30. nysana Velasco

      You're the best. Love you

    31. Mária Soltysová


    32. OneDirection foreverinourhearts

      i hate love this workout with a passion

    33. sukhkamal kaur

      First time doing this with weights and oh my god, my ass is on fire (lol) New fav glutes workout

    34. jopi palo

      I didn't expect this to be so intense!!! Ngl i died halfway XD

    35. Enjel Ahoy

      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--- .💋⤵️ 女性器 Snapsex👉: cutt.ly/jbpyZUi #TRENDING_T0P 2021 !💖🖤❤️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

    36. Joyce Zone


    37. Claudia Meleca

      Does anyone know the name to the first song played in this video? THANKSSSS

    38. Sana Mo

      how do I feel this in my butt and not my thighs?

      1. Sana Mo

        @Helene B thank you i will try this x

      2. Helene B

        Potentially, you could have your feet too close to your butt, meaning it recruits more of your quads. Try moving your foot stance slightly further away from your butt. Alternatively, do some glute activation exercises beforehand :)

    39. Delaram Delavar

      This is my second time doing this. I'm gonna close the doors first so I can yell when my muscles are on fire

    40. A Sankara

      Girl this was hard as hell. I was looking at your face like really? Really ma'am!

    41. eunice yee

      Doing halfway and the internet decides to freeze 😭

    42. Idk Lol

      Guys if you do this please make sure you do the bridge correctly. Much love to Pamela but if you hyperextend your back like she shows you to you’ll give yourself lower back pain and it won’t target your glutes properly. Imprint your spine into the mat, tighten the core, then lift your pelvis and tuck your tailbone under. The bridge won’t be nearly as high but it’ll work way better and you won’t hurt your back.

      1. Akuma

        Thank you sm, I kept on getting lower back pain from this workout and didn't know why. Now I know!

      2. someonefromearth


    43. Nora Zeisse

      Rule - don’t let your butt touch the ground My butt every 5 seconds ⬇️⬇️⬇️

    44. cl694

      watching this as I eat my chipotle. good luck out there besties

    45. daisy

      This was honestly so difficult. I had no idea the comments were going to be so accurate 😭

    46. Ioana-Silvia Cepleanu

      Idk if it’s just me, I tried this workout twice now, with or without weight it gives me a terrible back pain. Never again 😣

    47. Giulia W

      Warum brennen meine inneren Oberschenkel so... Soll das nicht auf den popo gehen?

    48. amilia truehitt

      I didn't think I was actually gonna finish the workout, BUT I DID-

    49. karla jaramillo


    50. A. López

      I cried.

    51. first last

      Hello I am not finding the work out plans highlight what would be the title of it because it is not under work out plans I checked

      1. first last

        Help please

    52. Anna Czartoszewska

      Its not only my butt that is burning... its also my lower back... hehe

    53. Sara Tadesse

      I did this on my bed w no weight and girl my butt was burning w confusion hahah

    54. ieva darta rinke


    55. Delicia Simmons

      When i tell you my ass cheeks were screaming during the wide hold. Girl how do you not stop to take a break

    56. Sara Kubi

      I started this workout challenge 2 weeks ago, I started with118 lbs weight, Today I am 122 lbs so proud of myself, thank you so much for being here for us ✌️👍😻

    57. 东方不败

      Wonder whether this excise is good for lower back or not🥺.Thanks

    58. Lorna Bea

      ahh proud of myself for getting thru a bridge workout without any lower back pain !!

    59. Talk to Genius Create Channel

      What is the name of the song at the beginning?

    60. Celina

      Dieses workout ist anders heftig !!!! 🔥🔥🔥🔥🔥🔥🔥🔥🔥 seitdem hasse ich Glutebridges 😂🔥🔥

    61. Mathias Eluere

      Coucou Laulau 🙋🏻‍♀️🍑

    62. Olga

      Great exercises, Pam is pretty as always, but music here is a disaster, one can hardly stand it.

    63. Kinga Sarah

      My back hurted more than my butt... and I train for over 3 years now....

      1. Idk Lol

        Because she does and shows it incorrectly. I come from a family of personal trainers and the amount of clients who got awful habits when it comes to posture from doing her videos that we have to correct is just terrifying. So it’s not really your fault

    64. Fiona Lin

      We loVE bOOtY DaY

    65. Berrin Bekir

      Can someone please tell me ,is this workout supposed to make my butt bigger or burn the fat in the butt area?

      1. PB - Animation

        @Berrin Bekir I've been eating mostly the same. I eat sugar, though I shouldn't, but I've been trying to eat more protein. I'm not like going crazy on changing the diet though. Do you have some sort of booty goal, or just as big as you can get it :p?

      2. Berrin Bekir

        @PB - Animation thank you! Can you tell me what is your diet,like what are you eating and what are you not?

      3. PB - Animation

        For me, I've been doing similar exercises like this (and not really changing my diet) for about 1 1/2 months and have grown about 1 1/2". The butt is also has a much better shape to it. Everyone is different though, but that's what I have gotten so far :)

    66. Emily Wittig

      Welcome guys in the next lockdown

    67. Natálie Matulová

      literally every time I try, I break every rule and I fall - I just need to know HOW? :D

    68. itzjazme gacha

      Is it just me? My lower backs hurt when doing exercise at 11:00

    69. Kallia Koukou

      The dislikes are from people who lost their loved ones while doing this workout

    70. Andrea Mendez

      this felt like giving birth.

    71. gurwinder singh

      Pamela during speed bridges : just don't lower your hips! Me : already on the floor panting 😥😥😥

    72. vx

      Yeah I definitely had to lower my hips more than once. Does anyone else feel this a TON in their hamstrings??

    73. Lala B

      Yeah! Finally I heard your voice and it was for making me suffer more than when you don't talk!jajajajaja thank you!

    74. آسيا خياط

      Can’t enjoy it😭

    75. Justlize

      I was doing ok...until the one leg stuff came up 😂

    76. Sara EB

      My left side hurts so much but I cant feel almoust nothing on the other side.... I dont understand. ...

    77. Maylin Tan

      this just makes me angry

    78. Martyna Cerajewska

      how it's possible to do it without any break!?!?!?! EVEN WITHOUT ANY WEIGHTS

    79. Alys Lewis

      I made it all the way through but lost my weight about 4 exercises in and then had to lose my resistance band just after half way too but oh well at least I made it through the whole 10 mins without a break and now my butt is sore but I did two other 10 min Pam butt videos with the band before!😂I’m getting stronger!

    80. Laura Mansotte

      does someone have a good booty band brand to recommend because mine is an elastic and i am becoming crazy it won't stay in place 😭

      1. Yereydi Ramos

        They sell some fabric ones on Amazon for cheap I totally recommend them

    81. Kateřina Mikysková

      My lower back really hurts while doing this, do any of you have idea what am I doing wrong? Thank you so much

    82. Niveedharani Chandrasegaran

      What if my lower back is aching a lot (8mins from the beginning)am I doing anything wrong?

    83. camilita1010

      Anyone knows the name of the first song?? 🎶🥺 please please 🙏😭

    84. Giorgia Pasqualotto

      I didn't know frogs have such a strong booty

    85. It's Kathi

      Without the One leg Glute Bridges I wouldn't be able to finish this workout 🥵 This and your 20min Booty with weights & bootyband are the hardest booty workouts I've ever done! Thanks for this challenges ❤

    86. mb

      Its soo hard, but well done🤯❤

    87. Christina

      Me the first time, oh it is not that hard Me now the third time, why is this so fucking hard 🤯🤯🤯

      1. PB - Animation

        Keep going Christina :)!!

    88. Eklir Mad

      Omg that's so harddddddd......

      1. PB - Animation

        You got this!!!! :D

    89. Vanina Lesova

      I love this workout so so much ❤

    90. Sophia Esther

      Pam: We're gone do... Me: NOTHING!!! Please make it stop 😭

    91. Tatiana Kubisova

      This is my favorite butt workout of all time :)

    92. Jojoxo _

      This one killed me! I couldn't resist stopping sometimes especially for the one leg bridges...I did normal ones with a heavier weight instead. I think I have a goal now xd... Finishing this without breaking the rules. I love it even tho my glutes will kill me tomorrow xd

    93. magda

      (note for myself) 26/4/21: schmaeggiiiiii ik it's hard especially when the workout isn't that often in the workout plans, but priorities: - do everything with the booty band - try to suffer through the workout without lowering down the hip to the ground - get rid of 5kg (then if necessary the other 5kg aswell) YOU go GIRRRLLl

    94. Milla, elle l’a

      One day I will finish it I promise

    95. Lena Osti

      I don‘t know why but my back is hurting so much right now. I often have struggles with it because I‘ve got a „Hohlkreuz“. The problem is that I can‘t do this workout without any breaks.

      1. Potatohead10


    96. Just one question: What am I doing with my life? :P

      Amazing workout, I found it super fun!!!🤗 (like seriously I did, lol-)

    97. Cindy Rennys

      I really wish I had done a before and after with Pam. Thank you love❤

    98. fleur

      Okay, I'm here bcoz of week17 and I made it for the first time and I think I don't have my butt anymore 🥵 So proud to those who made it without break! 💖

    99. Jen B

      Ouch!! Thank you! :)

    100. Mentos King

      Your beatiful