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

Megtekintés 6 M
88% 81 000 11 000

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 \u0026 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.


▸ 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 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:
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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.









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Pamela Reif
Pamela Reif 5 hónapja
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 😂😂😂😂
Hsu Lai
Hsu Lai 22 napja
I am starting this booty video at first. This makes me to feel burning. I really like it.
Nabkina Faha
Nabkina Faha Hónapja
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000XXXX
Sarah K.
Sarah K. Hónapja
@Jasmin Höfner weiter so! Ich bin auch immer noch ne Schlappe titte im Gegensatz zu Pamela, aber auch ich habe schon 10 Kilo verloren! 🤩
michal dekel
michal dekel Hónapja
Amazing workout my booty is on fire thank you🙏🙏
Socrith Bombeo
Socrith Bombeo 5 órája
d best booty workout ever!!!! My butt thank me after doing this😁
Wayne The Cool Dude
Jesus Loves you
Isabella Augustine
Isabella Augustine 13 órája
I love the graceful little clap she does at the end while i’m just lying on the floor dead 💀
Kristina Rodovics
me just lying on my floor for 10 minutes after being done with this and questioning everythi
Sude Napja
Day 1: till 8:15 ✅ (1/3rd of the workout)
Isabella Oliveira
This is my favorite booty workout ever!
p k
p k 2 napja
*doing glute brigde pulses after brigde hold AGAIN* Me; dying: no offense, but i hate u so much in this moment pamela
奎奎 3 napja
WHAT I can’t even do it without the weight...😂
Brooklyn flores
hardest booty workout ever.
Nathalie Chi
Nathalie Chi 3 napja
Thank God for this magical "pause-button" or else I might have died a lil bit .... Third degree booty-burn 🔥
Alpha Jones
Alpha Jones 3 napja
I paused to give Pamela a break
Luisa González
was make me workout no kill my legs Pam lol
Maria Simeoni
Maria Simeoni 6 napja
Where can I find a plan?
Sofia Figueroa
My fav group of exercises 💜💜💜 hurts soooooo bad but i'm not gonna give up. Thanks Pam
Kenia Camile
Kenia Camile 7 napja
This was terrible!!!! I love it
Toni Benn
Toni Benn 7 napja
I do this at least once a week and it doesn’t get any easier 😭
пошёл нахуй тупой бомбезный гандон
@Toni Benn 4-5 workouts per week but they should be different
Toni Benn
Toni Benn Napja
How many times should I do this per week? 😮
aurora di agosto
Ally 8 napja
Amazing video, thank you!
Ornella Cumine
My booty died before i could start the glute bridge😂😂😂
Ellie Hatton Daly
This really helped me get a fat arse
emsa 9 napja
We need another workout like this, please Pam😋❤️
im ded
im ded 9 napja
i love how she always gives alternatives, today i used a watermelon as a dumbell :D
Camila Gonzalez
Camila Gonzalez 10 napja
singing how deep is your love by the bee gees at the last bridge hold actually helps
Is it normal to feel like dying afterwards?
rania 10 napja
I’ve been doing this workout for a few days now and I can surely say that it’s one of the best booty workouts I’ve ever done!You definitely feel the burn!!!!
Imelda M
Imelda M 11 napja
I recently bought a jumpsuit size 40 without a zip which has to be put on inserting the feet through a V shaped cleavage. Despite the stretchy material squeezing my bum through the cleavage turned out quite a struggle and I almost tore the seams. Before starting my booty training, I would not have encountered any difficulties!
T G 11 napja
I really liked like this whole look, the hair and outfit look so cute 😊
Edelfa Marino
Edelfa Marino 12 napja
I’m going to do this for 15 days Day one:✅ Day two: rest day Day three: ✅ it hurts so bad, my legs are shaking Day four: Day five: Day six: Day seven: Day eight: Day nine: Day ten: Day eleven: Day twelve: Day thirteen; Day fourteen: Day fifteen: Like to remember mee
No Filter
No Filter 13 napja
I've been following you for a year now and your videos are always so great! Hard exercises that can be modified if needed, you're straight to the point, motivating and obviously beautiful! Thanks for the content!
Lolo Bieber
Lolo Bieber 13 napja
Absolut geil! bestes Workout für den Po! 😍😍😍😍
Pradnya Chabukswar
Very very creative and innovative workout 🤩 exhausted but feeling better 😌😁
Ariana Bettocchi
Elena Guanti
Elena Guanti 14 napja
Song 17.56???
Sofia Figueroa
Sofia Figueroa 14 napja
THANK YOU!!!!! ❤️❤️❤️❤️❤️❤️
Lody J
Lody J 14 napja
Is this workout only for booty or it can help tone thighs?🙏❤
DP 14 napja
BRUH I'M DEAD, i just finish this and i'm so tired, btw i HATE jump squat
Vahid mahmoudi
Vahid mahmoudi 15 napja
Thanks so much
margoshechka88 15 napja
Pam: don't you dare lower your leg! Not allowed Me: too late....
Dorothy mi
Dorothy mi 15 napja
It's really burn. Thank Pamela💜
Lynsie marie
Lynsie marie 17 napja
i''ve done this three times already and it is intense everytime.
fazilet tunç
fazilet tunç 17 napja
Donkey kick is not in the video, but I want to do it. I wonder what minute of the video should I do?
nene lin
nene lin 18 napja
Love you
nene lin
nene lin 18 napja
isha jeet
isha jeet 19 napja
For this 20 min workout it took me 1 hour and 30 min .....
Lura 20 napja
my booty is sooo... burning omggmg
MS 20 napja
I just cant do fire hydrant pulses with booty band for longer then 10 seconds...does sb else have that problem? :(
Tinatsei Chademana
Geez this workout almost killed me but l love it 😂😂👍🏾
TophBeiFong86 21 napja
This is so very good. Damn near started crying..in a good way
Chloé's 21 napja
am I the only one that needs to pause this workout to take breaks in order to not literally DIE ???
Ilaria //
Ilaria // 21 napja
why do my thighs hurt waaayyyy more than my booty while doing this :( i keep squeezing my butt cheeks but thighs are the ones burning
MS 20 napja
Because of booty band, i do it without it😊
Jennie 21 napja
girls: Do the Workout. Guys: 😲😲😍😍
Misoo B
Misoo B 21 napja
First video for today is done 🥵🥵 Today also i didn't feel any motivation to workout put i am trying to reminder my self about my goals so i am here + i have one more video 🔥🔥
Chiara Cursio
Chiara Cursio 21 napja
I made this video when I started, and I was dead. It’s great to see how now I can do it with much less effort. Thanks Pam, you are our salvation ❤️
sofzhuk 22 napja
the devil with two cute braids 🤬🥵😭
luna 22 napja
Pam, why you hate me like that?! 🥵😭😭
Beca Niles
Beca Niles 22 napja
This is perfection
Helena Lynch Boone
Maria Rine
Maria Rine 22 napja
I’ve been working out for 1.5 years I thought maybe this wouldn’t be that hard but it burnsss So bad
emilynmax 22 napja
I only have an 8lb, so I used my toddler at the end for the gluten bridges 🤣
Aleah B.
Aleah B. 20 napja
I AM DECEASED! Your baby probably had fun working out with mummy!
Noël 22 napja
this is definitely NOT the same level as the other 20min weights workout lol
Airida Janauskaitė
Don’t know why but this is the only workout I literally can’t stand. I always lose my motivation during this workout ...
Ariana Bettocchi
Keep going !
Mitushi Bhatt
Mitushi Bhatt 22 napja
Resistance bands are brutal, especially when pam is training you.
Matea Keškić
Matea Keškić 22 napja
Am I the only one screaming?
Ambika Chowdhury
I've got an annoying stereotypical joint family. And I do this at terrace in the heat. :) But it's worth it.💯
a_lial _
a_lial _ 23 napja
It's 5am, I can't do squat jumps now without waking my neighbours😬😂
aysel Özkanlı
aysel Özkanlı 24 napja
thanks ..
Lynsie marie
Lynsie marie 24 napja
anyone tell me if they got results from this? I just finished this n my legs are shaking wowzers
пошёл нахуй тупой бомбезный гандон
no we workout everyday and don't get any results
Ariana Bettocchi
Yes! But you have to let your muscles rest, so do this only 3-4 times a week. Also, nutrition is crucial. Good luck!
Poespha Permanasari
Pamela....you are the most popular trainer in the world .. iloveu
Inma Vergara
Inma Vergara 26 napja
Avery 27 napja
I hate how she claps at the end I’m literally dyeing she is to good but i literally love her
Danielle Sholly
Danielle Sholly 27 napja
Dude this one was killer!!! 💋✨💪🏻
Summer girl😝💎🌞
Every time she starts with the jump squats I want to cry😭😂😂😂
Cco 27 napja
Guys don’t give up couple months later this workout turning to warm up Here is an exercise you can combinate with this hutown.info/base/vide/pqGbx2ljZpG4ZaM.html
Dominik Kollar
Dominik Kollar 29 napja
that ass maan
Michelle Gier
Michelle Gier 29 napja
Do you hate me Pamela???
Meiguess.1 26 napja
I think she hates all of us
Ana Zuhriatun Nisa
Anyone knows the song title in minute 17:36 - 20:05?
Cheyanne Danielle
this was so much more intense than I was expecting!! Well done, loved this one! Good thing i’m off from work the next two days 😅
Esperanza Crisosto
Heey I really luvvv the way your challenging workouts make me feel but I have a question anyways... does your workouts really work or do we just feel like we´re burning inside?? hehe :)
Diaa Cris
Diaa Cris Hónapja
Jump squats = death to me I love your workouts Pam🤍
Heather *
Heather * Hónapja
I like her. She's one of the few that incorporate hamstrings into her leg workout routines - see a lot of others focusing too much on quads
Nabkina Faha
Nabkina Faha Hónapja
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000XXXX222
Idalid Andrade
Idalid Andrade Hónapja
Looooove it♥️😘
Marta Gumar
Marta Gumar Hónapja
i love it!! fire in my booty :D
Dila Rainbow
Dila Rainbow Hónapja
srushti patel
srushti patel Hónapja
Amazing burn
shroomimii Hónapja
bro i just realized it's been an hour since i started this session and i'm still up for more which is poggers but ig ima just rest in child pose and downward dog or t pose or whatever thanks again pam for this great little leg day sesh cya tomorrow
Nehodlám to cvičit je to náročné a nejde mi rumunský mrtvý tah a ona ho tam pořád cpe.
Maykıl Skoyfild ́in hapishane krokisi dövmeli vücudu
ağzıma sıçtın pamela reis
Rita Wu
Rita Wu Hónapja
Who underestimated the side lifts :) 🙋‍♀️
Sara Hónapja
Eine Leistungsmaschine 😆🤍
Melissa Rachel
Melissa Rachel Hónapja
this is my first time crying during a workout
Ariana Bettocchi
The first time I did this, I had to take so many breaks, it took me almost an hour to finish the workout. I literally couldn't breathe. Now, 3 months later, I can do it simultaneously with Pamela. I never thought I could do it, so if I can, you can too! Good luck!
Achishena Goldsmith
I had a great time doing your workout You are amazing!!! Thanks !
Laura Miller
Laura Miller Hónapja
Very Intense! SOO Great Booty workout!!
Dani Ela
Dani Ela Hónapja
Hi Pam :-) I absolutely love your workouts!! I have been working out for about 35 years now and it is a part of my lifestyle. Your workouts are very clever, they are hard and challenging, they work and target the muscles and they are very fun to follow. I discovered your workouts recently and I am a subscriber and a follower :-) I especially loved this workout because I appreciate you talking through the whole workout and I love your comments. You are a beautiful person, always smiling and that makes your workouts fun to follow :-) I hope you will keep up this beautiful work you are doing because I am thankful for what you do :-) Sending you my best wishes from Norway :-)
brunhilde mauthe
loved it.... and was great hearing your voice! thank youuuu!
Breyana Simone
Breyana Simone Hónapja
I’m sorry but I be napping on the pulse parts Ms. Pam
الميزان السوري
الميزان السوري
Val entine
Val entine Hónapja
hi ! has anyone ever had results? thank you x
DaCoolCreeper Hónapja
what do you think? people just do a workout and nothing happens?