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

Megtekintés 7 M
99% 72 000 655

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 \u0026 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 \u0026 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, recipes \u0026 tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...


You can always find all songs in my workout playlist. I update it weekly \u0026 it's available on Spotify, Apple Music, etc.

1. LANNÉ \u0026 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.



2021.febr. 8.






Megnézendő videók
Megjegyzés 0   
Pamela Reif
Pamela Reif 4 hónapja
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!!!!! 😈
emmanotova 2 napja
we love you eternally
Jhomara Pazmiño
Jaja tu enjoy entre comillas AHHH
Elif Kartal
Elif Kartal 9 napja
Babyyyy thank you ❤
S F 12 napja
Loveeee 💕💕💕
MdoubleHB Hónapja
----- ----- ----- ----- ----- ----- ----- -----
MY 18+ PHOTOS HERE dateing.club/HWO8ZZ History : deleted Laptop: yeeted Body :heated Holy water : needed Интересно, забавно, девушка смешная 😊
Alia Farahiyah
Doing booty activation before this helps alot guys
Catharina Andersen
So brutal! In the best way though !
Sigríður 2 napja
does anyone recommend bands that don't curl up?
Mariele 2 napja
can i grow my glutes with just this routine or this is just an activation and i have to do other workouts?
irgendein Teilnehmer
If you start it’s enough
Janine Stahlhut
Can anyone tell me which kind of booty band I should order? There are diffenrent strengths, and I dont know wherever to order a light or medium one...
Andrea Acero
Andrea Acero 2 napja
Although, buying the kit is somehow cheaper
Andrea Acero
Andrea Acero 2 napja
I ordered the kit (5 resistance bands) and i started using the light medium one (because the others were too light) , and now i'm using the heavy.
Patricia Dumitrache
Denise Garcia
Denise Garcia 7 napja
Dear Pam, Not sure sure if I am proud or not to tell you that after doing many of your other work outs I have never called you names until now! 🤬🤬🤬 my but is on fire I almost called the fire department! Gosh, I don’t think I will be able to 🚽🧻 after this ! P.S. I love/hate your work outs ! ✌🏻 thank you !!! You are an inspiration !
Liz Navarro
Liz Navarro 8 napja
Thank you Pam, not only are you beautiful in the outside, you are a beautiful SOUL 😍 You are an inspiration to my well being and fitness health.
Lu González
Lu González 9 napja
It was all fun and games until I decided to buy the booty band
Gizeh Echevarria
I have been doing this workout without the booty band and it was one of my favorites. Now I decided to use the booty band and it is not so fun 😅😂🥲
Anna Pawlik
Anna Pawlik 9 napja
So I started exercising my butt one month ago. 15-20 min run in the wood to warm myself up followed by one or two yt videos (this one every day but I often skip the end, instead do more of the bridge exercises). That followed by back exercises and good stretching. Five days a week. I use two *very* thick resistance bands and recently added some weights to that (started with 2kg). I started eating a little more proteins. Effects? My measurements have not changed significantly, yet my butt has indeed become harder :) I certainly intend to keep on working my butt out. Just for clarification - I started with pretty good booty that started to turn just a little saggy. My intention is to make it hard and slightly bigger again :) In September I'll be ready for the beach :D
Emma sbs
Emma sbs 10 napja
Can i grow my glutes doing this workout? Or this is just an glute activation?
Nadia Araoz
Nadia Araoz 11 napja
Sarah K.
Sarah K. 11 napja
The hold in the end kills me everytime 🥵 but I love this workout!
If you don't have a booty band, start at 1:05 with a Firehydrant (right)
Saily 11 napja
LOVE this workout!
Suusjekiss 11 napja
Amazing!!!! That glute bridge part made my butt tremble haha i love it
S F 12 napja
Excellent workout!!! Love it 😍
Lisi 123
Lisi 123 12 napja
No one: Me: Not seeing "well done!" at the end and being scared to not have finished the workout! Help!!
Olia Liubun
Olia Liubun 12 napja
I’m definitely in love with this Workout! Thanks Pamela!😘☺️☺️☺️
Jennifer Zamora
Jennifer Zamora 13 napja
No one: me:first time doing it Also Me:omg that was tough did my butt grow
Miryam Esther PC
Chelsi Berglund
Chelsi Berglund 14 napja
I know this workout so well I can do it with my eyes closed 🤣 that's how much I love it. ❤️
Priyanka Christina Nandi
I dunno why but I so love this exercise!
Nour abdelsater
Nour abdelsater 15 napja
I didn't know I hate fire hydrante
Emalia Suah
Emalia Suah 16 napja
This is by far my favorite booty workout!! I did it so many times that I always pause the video or skip back to add a little bit more and I never regret anything about this workout!!! 😄😄
Emalia Suah
Emalia Suah 10 napja
@Emma sbs Yes it worked! My booty is so much more shaped... like more round and it definitely build its muscle
Emma sbs
Emma sbs 10 napja
Did it work? What changes did u see?
Emilia 16 napja
I'm going to die, but hey!
Krissi Sophie
Krissi Sophie 16 napja
Done ✅ Always exhausting af but soo soo worth it!
2k18co108_Bethel Degaga
Any progress?
Alejandra Guevara Herrera
my cheeks are shaking my cheeks are shaking
ylanda71 18 napja
Call my next of kin cause booty is DEAD after this. This is insane and effective. Definitely apart of my booty workout rotation. In fact, it’s going straight to the top.
FitBabe Things
FitBabe Things 19 napja
If you’re reading this have a blessed day everyday ✨💛
Katarzyna Myślak
Im in pain
djyoutubo 23 napja
littlesmudge 23 napja
this has given me such good results ily
Emma sbs
Emma sbs 10 napja
@littlesmudge omggg congratsss!!
littlesmudge 10 napja
@Emma sbs after about 2 weeks i saw results!! and it really helped with growth and shape!! id really recommend
Emma sbs
Emma sbs 10 napja
Omgg did ur butt grow? How much? And how long did it takee
Krati Bhatia
Krati Bhatia 23 napja
Hey Pam! Thanks for this workout. Just wanted to know if this is a high/moderate/low intensity workout?
Eric Abrantès
Eric Abrantès 25 napja
withluvamree 26 napja
I love her little laughs during the workout
S!LV!E 26 napja
sarathebest 27 napja
Okay guys let’s start a discussion: Which exercise do we hate most ? 😂
Ariana Winter
Ariana Winter 10 napja
Do we need a discussion for that? 😜 for sure it's fire hydrants 😓😂
林小若 27 napja
Flavie Bearchat
Flavie Bearchat 27 napja
Probably my fav butt workout
El 27 napja
One of the best booty workouts!! I can feel my butt the whole time
This is hardcore....love it though! Thanks for sharing!
Betül Torlak
Betül Torlak 28 napja
Sen insan değilsin belim koptu
soraya hernandez
this workout, made my butt CRY much love pam!
soraya hernandez
@Emma sbs and no problem! :)
Emma sbs
Emma sbs 10 napja
@soraya hernandez HHAHA i almost cry doing this today so I gave up, but thanks for answering good luckk!
soraya hernandez
@Emma sbs hi! i’ve been doing this for 2 weeks two times a week and still continuing ! (tuesday and thursday after my toned legs and round booty video from madfit) i genuinely didn’t see a difference but if i had measurements i would be accurate with the results. but try it urself! it gives such a freaking burn and i love it everytime even though i cry afterwards :)
Emma sbs
Emma sbs 10 napja
Have u seen results?
Janka J.
Janka J. Hónapja
I don't understand how I burned only 22 calories when it literally burned so much 😂😂
Lxa 215
Lxa 215 17 napja
Who'sChi Hónapja
HOW can anyone do this workout. Only 3 min in and I'm already DYING
Yvonne Hónapja
Kann ich das workout auch ohne Band machen?
Lxa 215
Lxa 215 17 napja
Ja mit ist intensiver
Jasmin :D
Jasmin :D Hónapja
Hana Norly
Hana Norly Hónapja
Today is my 1st day follow your workout at home. This is kill me but enjoy !!! Hopefully my mood not down. And never giveup exercise everyday. Thanks pamela . Besttt !!!!!!!!!
Emma sbs
Emma sbs 10 napja
Have u seen results?
Anna Maria Zachou
How many Kalories do we burn with this exercise more or less?
Masha Hakobyan
Masha Hakobyan Hónapja
This is effective but have y'all tried sitting with a resistance band legs open whenever you're at the desk?
Emma sbs
Emma sbs 10 napja
@Masha Hakobyan okii I’ll do it, I’ll come back in 2 weeks I hope I don’t forget lol
Masha Hakobyan
Masha Hakobyan 10 napja
@Emma sbs let me know the results. Maybe it's just me 👉👈
Emma sbs
Emma sbs 10 napja
@Masha Hakobyan you grow 0.5 cm dailyyyy??? Are you suree? Omgggg im trying this, I hope it does work haha
Masha Hakobyan
Masha Hakobyan 10 napja
@Emma sbs i have a very stubborn pancake and sitting with medium band for 30 min was just as hurtful. 0.5cm DAILYYY
Emma sbs
Emma sbs 10 napja
Does it grow?
Jidapa Nopparat
Jidapa Nopparat Hónapja
Love this workout👍
Ruth Sernadilla
Ruth Sernadilla Hónapja
how many reps is the effective one doing this kind of workout ma'am pam?
Zinmay Tun
Zinmay Tun Hónapja
Ahhhhhh, cruel!!!
Deborah Ferreira
Best booty workout I’ve ever done
whatever Hónapja
amazing workout Danke Pam!
kindziulaa Hónapja
My boot are FIREEE
Josi_137 9
Josi_137 9 Hónapja
Wie viele Kalorien verbrennt man dem Work out?
Thiare Sáez
Thiare Sáez Hónapja
te odié y te amé al mismo tiempo... muy bueno!!
Anna Schuster
Anna Schuster Hónapja
pam thats such good my booty is burning💥💜
Crystal Tan
Crystal Tan Hónapja
Fire hydrant pulses is killing me T.T
Denise Garcia
Denise Garcia Hónapja
I do not have words to express how much I ABSOLUTELY LOVE THE WELL DONE PART!!!! 😮‍💨
Elçin Sayin
Elçin Sayin Hónapja
I thought I was good at booty workouts but DAMN YOU GOT MY LEGS SHAKING!!
mia Hónapja
i did her 10 minutes booty activation + 20 minutes weights and band + this, is it enough? ☠️
mia Hónapja
@Sarah Kookie barely 😭
Alina Reza
Alina Reza Hónapja
What shoes are these 😍 can Someone let me know
Upasana Thakuria
She actually named it 'PEE THE TREE' lmao i'm ded
Giulia Sanna
Giulia Sanna Hónapja
is this house real or its a green screen?? i CAN'T UNDERSTAND IT HELP PLEASE
someone somewhere
It’s a wallpaper, she has mentioned it on her Instagram :)
Michelle Gier
Michelle Gier Hónapja
My butt is crying
Polina Yackovleva
Can i use this workout like finisher after workout?
Amy Kaiser
Amy Kaiser Hónapja
I am use ing medium booty band because that about me
si possono svolgere la sera dopo cena?
Boglárka Szőllősi
OMG!! It is my favorite booty workout ever!
Astrid Aguilar
Astrid Aguilar Hónapja
i can barely feel my butt after this
The H&H Gang
The H&H Gang Hónapja
Who notices that Pamela was 6.98 million subscribers on Saturday?
Kiara 2404
Kiara 2404 Hónapja
2:15 Another Song: Eminem-Higher ^^ same workout, other vibe
Doãn Ly Lê
Doãn Ly Lê Hónapja
my current favorite song is "i hate you so much right now" !!!!!!
elsa lienard
elsa lienard Hónapja
At first I couldn’t do this workout completely with a booty band and without taking breaks. I just did this with the booty band after the booty activation so proud of myself. GEEP GOING GUYS YOU GET BETTER EVERY TIME
Emma sbs
Emma sbs 10 napja
Did it work?
kayraa Hónapja
Okay this is officially my favorite booty one😗
Greta Hónapja
VI Anaqin
VI Anaqin Hónapja
19th week yall ❤❤💋💋
Berfin Avyüzen
Berfin Avyüzen Hónapja
I do this exercise but my booty is not grow and pump . What should I do ?
Berfin Avyüzen
Berfin Avyüzen Hónapja
@Lisa thank u . I know these, I did these exercise regularly for 3 months but there was no change. I will try to do with weights this exercise and ı will eat more protein thanks anyway🙏🏻✌🏻
Lisa Hónapja
Almost forgot.. gradually increase your weights when doing lower body exercises :)
Lisa Hónapja
It takes time to grow your booty. Probably years. Be patient, enjoy the process. Also, try to eat more calories and protein per day. Can’t grow a booty without feeding it lol hope that kinda helps
Maya Tanaka
Maya Tanaka Hónapja
Where do y’all get a booty band?
Antra Toporkova
@Maya Tanaka i found some in my local shop the brand is hms or smth idk
Maya Tanaka
Maya Tanaka Hónapja
@Alexandra Ludwig haha! I meant what brand is everyone using😆
Alexandra Ludwig
Have you heard of Amazon? 😂
J. Z.
J. Z. Hónapja
Hey is there a recommendation for a resistance band? :) there is such a big choice and I am not sure which ones are good
Ekaterina Mukhortova
Thank you so much!!!
spongebracket Hónapja
I havent felt this burn on my ass for so long after doing this workout and the bubble butt workout 👽
Queen Boobs
Queen Boobs Hónapja
📌P̳r̳e̳m̳i̳u̳m̳ P̳r̳i̳v̳a̳t̳e̳ ̳S̳e̳x̳ 💋💝 𝘾𝙡𝙞𝙘𝙠𝙃𝙚𝙧𝙚💜👙⤵️ dirtybabes.fun/ren !♥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 來調味食物煮的時候
Maryam Hónapja
The best work out for booty!!!
Emma sbs
Emma sbs 10 napja
@Maryam ok ty
Maryam 10 napja
I didnt do it many times. You can try 😊
Emma sbs
Emma sbs 10 napja
@Maryam so ur butt didn’t grow? :( not even a little bit?
Maryam 10 napja
@Emma sbs Nothing i noticed 😊 my goal is a faster booty
Emma sbs
Emma sbs 10 napja
Did it grow ur glutes!
Coco Hónapja
i did this with the shein medium resistance band after daisy keech bubble butt workout- girl💀
The George's
The George's Hónapja
I love the way oam just walks off like all done x and I'm bearly crawling away 😱😭🥰
Susanne Heuer
Susanne Heuer Hónapja
Mit welcher App trackst du deinen Kalorienverbrauch?
Jasmin :D
Jasmin :D Hónapja
pam zählt ihre kalorien lange nicht mehr
Lxa 215
Lxa 215 Hónapja
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
Kirsten Oursin
Kirsten Oursin Hónapja
Literally my favorite butt workout. More like this one please!
n s
n s Hónapja
ich küss dein herz,war die ganze zeit so motiviert
Marisee V
Marisee V Hónapja
Thought fire hydrants had the purpose to extinguish fire, not to set fire xD
cica loca
cica loca Hónapja
🎥🅼🆈 🅿🆁🅸🆅🅰🆃🅴 🆂🅴🆇↙️ 💋 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
Junior Chaves o Picasso de Yahushua
Great booty workout. Very nice video
Hummel Biene Wespe Vogel
Was für ein Bootyband benutzt Pamela da?
Silvia Hónapja
I read the comments while doing the glute bridges to distract myself
L A Hónapja
Loved this
Awkward moment! 😳😅 #prank
Awkward moment! 😳😅 #prank
Panna km. G.w.M. - Szív nélkül
Awkward moment! 😳😅 #prank