20 MIN BOOTY WORKOUT - Weights & Booty Band / double the torture for a round booty I Pamela Reif

Pamela Reif

5 Mio. aufrufe554

    want to grow your booty? ♥︎ let's use weights AND a booty band! / Werbung
    If you don't have a proper weight, don't worry! Read my "homemade weight tutorial" below ♥︎

    ▸ This routine is on the same level as the other "20min Booty + Thigh with weights" that I uploaded before. Got tired of the old one? PERFECT - switch it up with this workout!
    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 :)
    The workout consists out of:
    - a Booty Activation with banded Glute Bridges
    - a Mix out of standing exercises & ones on the floor. Switching between Squats, Deadlifts, Good Morning, Fire Hydrants, etc.
    - a Glute Bridge Burnout ... with weight + booty band! For the ultimate burn.
    Things to make sure:
    ▸ bodyweight focusses on your HEELS, don't shift your bodyweight onto your toes = Squats, Deadlifts, Glute Bridges
    ▸ your BACK stays STRAIGHT. Don't round it! = DEADLIFTS, Good Mornings, Squats
    ▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards = all exercises
    ▸ squeeze your BOOTY as hard as possible and hold the tension as long as possible, if you have troubles with only growing your thighs = all exercises
    The video is in full length which means you can just follow whatever I’m doing.
    ▸ 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 Cookbook:
    German Version: amzn.to/2RZ3zID
    English Version: amzn.to/2YxFhb7
    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 4 Monate


    1. Pamela Reif

      bubble butt, bubble bubble bubble butt - who's here for it? I've been training my precious booty for years now.. so don't worry if you struggle a bit more than me! ... just remember to: SQUEEZE IT 😂😂😂😂

      1. michal dekel

        Amazing workout my booty is on fire thank you🙏🙏

      2. sarah pery

        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. Georgia Nicoletti

        how many years have you been training your booty, how long does it take us to reach you?

      4. Georgia Nicoletti

        you are my biggest butt inspiration hahaha but as a person too

      5. Bfitness Bfitness

        This App Very Good And FreeBreast Workout😘👍❤🍑🍑🍑🍑💯💋 𝘾𝙡𝙞𝙘𝙠𝙃𝙚𝙧𝙚▶ play.google.com/store/apps/details?id=com.cometstar.big_breast ▶ . . . . . . . . . . . . . . . . . . !💖🖤❤️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0001111663

    2. mouhamed saidi

      I have allergies on many foods and It is hard for me to find a diet that doesn't include particular foods. Then my friend sent me link to the website called Agoge Diet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?

    3. aboli wable


    4. athina chernis

      who else loves how she says booty.

    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. Macarena López

      Does anyone's legs really hurt on this workout, like my legs are so tired, even tho I'm focusing on my booty and squeezing, but my legs... Dead

    7. Adrienn Csapó

      bubble butt 💕💕

    8. Farkas Ciprian


    9. sukhkamal kaur

      HOW DO YOU SQUEEZE IT IN THE SQUAT POSITIONS???! Someone please tell me cause I’m hella confused, maybe i can’t cause I barely have an ass (hence why I’m here) Help? (I can’t believe I’m asking for help on how to squeeze my ass🤦🏻‍♀️)

    10. Marta S

      The best booty workout I've ever done!

    11. Michelle Chacha

      mi dispiace tanto ma non l'ho per niente enjoyed questo workout ahaha. Sentivo che stavo per morire, ma sicuro a qualcosa è servito :)

    12. Camille BUISSON

      This is my favorite booty workout ever

    13. carlos ono

      The last one made my legs juggling lol 😂 I thought I was going to die from pain and laughter 😂

    14. Zola Veity

      It's beautifully shot..

    15. A D

      How long until we see results? And how much growth did you get?

    16. llerixa

      if a want to have slim thighs...can i do this workout too? : ///

    17. Femme Fatale

      im officially dead guys, bye ~

    18. Farrah Lipsham

      BF: Lets do some resistance training squats and stuff, Me: Let's do a Pam Booty exercise they're more fun! BF: Fine but I'll do some extra at the end of it :) - yeeeeah he didn't end up doing anything extra! :,D

    19. Aimarà Barroso

      i was really scared but i think i did a great job 🥰🥰 love u pam

    20. Imelda M

      I am doing this routine for the third time now and I realize that I enjoy the changes in position (floor/standing up) gear (dumbbells, booty band, none), slow and fast movements (squat jumps). This routine is really switching it up and renders the exercise varied and entertaining. Time is flying by (except when I hit the pause button to recover). Really well put together and well presented!

    21. paloma boutinot

      Such a good workout!! More like this with weights please :)

    22. Jasuli93

      I can't feel my butt when I'm with you, but(t) I love it, but(t) I love it, oh~

    23. gorilla-monki

      i came here for the song but

    24. Malu Medeiros

      With the amount of times that i paused and rested (passed out on the floor drowning in my own sweat and shaking) I bet i could've done this workout twice

    25. Imelda M

      Completed the workout eventually but needed several tea breaks in between!

    26. Silan

      Min 8 and i gave up See yall next time

    27. Csenge Kis

      she is not a human omg i worship her

    28. Vanshika Jain

      Explain me how she used 10 KGS FUCKING 10 KGS WEIGHTS

      1. DaCoolCreeper

        i began this with 10 kg and I use 20 kg now so idk chief

      2. PB - Animation

        I've been at this for about 6 weeks. I used no weights for the first 2 weeks and slowly started adding smaller weights. I'm up to two 8lb weights (about 7kg) in each hand. You just slowly add when you get comfortable and you'll slowly get there I promise with my heart :)


      3:41 WATCH MORE VIDEO F.U.L.L H.D 💓 CLICK HERE : hotgirls.to !💖🖤❤️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&!/ 1619432665

    30. lanny

      Holy forking shirt balls my ash is on literal fire right now oh my lord have Jesus mama Mia pizzeria

      1. Maria Luisa Costa

        Damnn 🤣💀

    31. SophiePlayz

      Woah so when I did this exercise last week the pain was unbearable and I was taking a lot of breaks but this week I could tolerate it. I'd like to know what's going on

      1. PB - Animation

        You're getting better and stronger, duh! :p Now you got to add some weights to make it a challenge Sophie

    32. Josie Schwarzkopf

      That moment when she says at the end "That was everything for today" and there are 2 more booty workouts in the workout plan....😵🥵

    33. Jo

      For me this one remains the most difficult of all your trainings! HELP

    34. rebeccasreality

      squat hold abductor is the most painful but most beautiful exercise ever prove me wrong

    35. Isabella Pollard

      this was the hardest workout I’ve ever done I took like 5 breaks

    36. sarah pery

      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

    37. Isaiahlovesrainbows

      I’m a male and this work out is perfect but seriously feels like the sun is burning my butt thighs hips and back I should be done with the work out by june1st 🥵

    38. maddy k

      can u make an hour version?

      1. Sarah G

        just add more weight

    39. maddy k

      this workout is super easy

    40. JustJojoThings

      Pam: "we have 30 seconds break" Me: "a WHAT?!"

    41. Ramisa Rawnak

      I will do this for a week Day 1-done Day 2-done Day 3-done Day 4-done Day 5-done Day 6-done Day 7-rest My current butt's measurement=86cm My after butt's measurement=89cm

      1. PB - Animation

        @Ramisa Rawnak Sweet! :D glad to hear about your progress

      2. Ramisa Rawnak

        Anyways I still got results as my butt grew from 86cm to 89cm within six days only it's actually a huge difference for me since I really didn't expect it to grow that much. So don't worry as long as you can consistently put on the work,you will get results:)

      3. Ramisa Rawnak

        I know I was supposed to do this workout for an entire week,but my butt has been really sore after all these six days so I took a day off on the 7th day

      4. Ramisa Rawnak

        @PB - Animation don't worry I will continue to stay consistent.And good luck,you can build that booty:)

      5. PB - Animation

        @Ramisa Rawnak Hope you potentially continue then :) Not crazy 7 days straight of course, but like 3-5 days maybe? I want you to have the summer booty I'm trying to get currently

    42. Jsme Lopuch

      wtf how did i did that

    43. Lourdes 0327

      omg i did that

    44. Ich Bins

      Ab wann sieht man Erfolge wenn man dieses Workout öfters macht ?

    45. Grazia D'Aversa

      mi viene da vomitare...

    46. xoxo


    47. Dominika S

      love it ♥ love calm music and voice, helps focus on SQUEEZING

    48. brazilian

      I was so mad at myself wondering why i can’t just get skinnier that i didn’t even realized how fast was those 20min

    49. Anita Keel


    50. Elif Kartal

      Very hard but effective ♥

    51. Nana Solvej

      whats the song at 14:15?

    52. Ina Krippner

      I cannot believe I did this after the 15 min Boot Workout and the Boot Act. I am literally shaking, love u all and thanks to pam.😂🥰

    53. TheSuperheavyuser

      Who else did this today and saw Jesus during the last minute glute bridge hold?

      1. puffy bear


      2. Potatohead10


    54. DJ Tokaz

      To add a nice lil’ touch to the vid, drink a shot every time Pam says “booty” 😉😅

    55. Alice Vecchiattini

      Love this workout so much , and love that you tell us how do the exercises ❤ You are very motivated for me 💪🏻

    56. Diana Sosa

      while doing this workout remenber: Chris Evans is an ass man. We must grow our booty.

    57. Terka V.

      i thought i can do every booty workout but this was so hard and i paused it every 3 minutes :////

    58. Сидни Чернева

      It was so painful that I forgot I have a resistance band on my thighs.😂💞💞

    59. Kamila Polášková

      I´m crying xdd

    60. Weronika G

      Just reading comments and I now it goona burn my ass

    61. alexis

      man i did this for like an hour

    62. Malina Malina

      I can see the positives. Doing this after 'booty activation' and 'knee friendly booty workout' everything hurts me so much that I don't feel anything anymore 😃👍

      1. Terezka Reichwalderova

        Same, i did it yesterday too🏋😅

    63. Angelashley95

      When she says 'throw your weight away' I'd like to throw myself away because I'm beyond done lol 😅

    64. banana crumble

      Pamela: "That's all for today. Gotta stop the time." Her sched: "No baby, u still have that 10 mins booty pump." Me: :'D

    65. banana crumble

      girl, i dont wanna keep them tension for the squats so i aint gonna do and hold that.

    66. pink Fur

      Reading the comment section before doing the workout is like smelling a vodka shot before drinking it: just a bad idea

    67. Ramona Wüthrich

      this is probably my favorite booty workout video!! I love it!!

    68. Mona Chavoshi


    69. Milena Moraga

      Damn girl, it isn’t for beginners 🥵

    70. Jasuli93

      Is it just me or anyone else experience their butt going numb when you do this workout? 😂

    71. Tyler Dun

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

      1. PB - Animation

        "I Love You With All My Butt. I Would Say Heart, But My Butt Is Bigger"

    72. Manya Chugh

      Is it mandatory to use the same band as your ??

    73. Horror To go

      My life is Burning...

    74. S!LV!E


    75. shroomimii


    76. shroomimii

      what the hell the sides of my calves would eventually hurt while doing a side leg hold

    77. Rs Banoo

      Is this training for loss booty size or ?

    78. shroomimii

      "ok. jump squats" the lactic acid in my quads: sup

    79. Truth Seeker333

      This one is a killer, I love it 🔥

    80. Chun Chan

      My booty is literally screaming

    81. Jayme Espejo

      Thankyou Pamela reif. Those clap in the end❤

    82. I Am Dokyeom Mystery Mystery

      I didn’t even recover from the other 20 minute booty workout GIRLLL I LOVE YOU BUT IM TIRED AND I THINK I HAVE SOMETHING IN MY BUT

    83. Jamilya Shokanova

      my fav workout, perfect for me!

    84. Evelina Traganova

      i like that ''yeeey'' at the end

    85. Rita Wu

      Jump squats should not be here... 😰😰😰

    86. Pelin Tezcan


    87. Sude Caglak

      1. Glute bridges Glute bridge pulses Glute bridge hold + abduction Glute bridge hold 2. Squats Squat pulses 3. Sumo squats Sumo squat pulses 4. Jump squats 5. Standing side lift right Standing side lift left 6. Deadlift Deadlift & squat 7. Squat pulses 8. Fire hydrants right Fire hydrant pulses Fire hydrant hold - Fire hydrants left Fire hydrant pulses Fire hydrant hold 9. Squats 10. Side to side Hold + abduktor 11. Lying side lift left Lying side lift pulses left Lying side lift hold left - Lying side lift right Lying side lift pulses right Lying side lift hold right 12. Squat with 3 pulses Jump squats 13. Squat hold abduktor

    88. Caro

      Anyone who recognized the music from Madfit as well?

    89. Hanna Mesfen

      You are so much amazing 🤩

    90. 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

    91. Dennis Muralles

      Está tipa está loca

    92. SJ

      "Your booty will thank you" I'm quite sure my booty will be suing me for damages after that

    93. Mayra Restieau

      Me thinking we're done... Pam saying "tiny pulses" "hold on" 🥵🥵💀☠😂

    94. panji prasetya

      B.e.S.T f'u"l'l D.a.T.i.n.G -L-o-V-e-S-e-X-----۞------------ 18cams.xyz 》》 𝙊𝙣𝙡𝙮 𝘼𝙙𝙪𝙡𝙩 《《 !❤️ 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 1618218137

    95. Chanel Wakayama

      on my week 2 and still having problems but definitely finishing all the workouts for her free programs!!

    96. Abigail

      no joke, I did this workout back in February for 3 days straight and saw a massive improvement but even crazier is I developed stretch marks around my booty a day after the 3 days of workout, this workout is incredible but very hard

      1. DaCoolCreeper

        @Abigail ok maybe I misread, did you actually measure or did you just “see” it? cause if you do an intense workout the muscles get inflamed and swell up somewhat for a few days but it doesn’t stay like that

      2. Abigail

        @DaCoolCreeper it's really not... it literally could've just been a coincidence and had nothing to do with the workout but I got them after I did that workout and others after not being active at all

      3. DaCoolCreeper

        lol ok considering muscular hyper trophy is 6% every 6 weeks I’m gonna have to call fake on that

    97. Torres Lopez America Kalia

      it feels so good when you finish the whole workout!!! keep pushing girls y'all got this

    98. isha jeet

      Can i grow booty with this if i’m quad dominant?

    99. isha jeet

      Can i grow booty also if i do this without weights and i’m on intermediate level?

      1. Abigail

        you could use rice bags or heavy water bottles for this if you need weights

    100. Quetzali Andalon

      First time using bands since about a years ago when I only used them 2-3 times and I started with easy but went to medium and wow the burn is hot