a killer Booty Activation – without any squats, lunges or jumps! ♥︎/ Werbung
This is basically Vol. 2 of our beloved „10min Booty Pump“ Routine.
We put a focus on our BOOTY, without including thigh work. We isolate the glute muscles & learn to hit them nicely.
You will (hopefully) like this workout, if you …
– like the 10min Booty Pump or 12min Grow Your Booty Video
– have bad joints or knee pain
– only feel your thighs burning during squats
– want to grow your bubble butt & therefore need to put a bigger focus on it
– are looking for a Glute Activation before a heavy Leg Day
PS: Put a towel underneath your hips if your hip hurts during the exercises on our belly!
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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.
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▸ 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
➞ Food Account
➞ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple:
Android:
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You can always find all songs in my workout playlist. I update it weekly & it’s available on Spotify, Apple Music, etc.
1. Ella Henderson, House Gospel Choir & Just Kiddin – Risk it all
2. BCBC – Be Together
3. Lizzo feat. Cardi B – Rumors
4. Skrillex, Justin Bieber& Don Toliver – Don’t Go
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Business Contact:
pamela_reif@icloud.com
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unterstützt durch Warner Music Germany
Disclaimer:
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
37 comments
So ein Schwachsinn. Mit diesen Übungen bekommt man keinen großen booty. Bei Anfängern evt ein wenig vielleicht ,aber nur vielleicht. Der Pomuskel ist ein sehr grosser und auch starker Muskel und den muss man fordern und da kommt man um Gewichte nicht drum rum. Und bei beginnern brennt es vielleicht ein wenig, aber nur weil euer po Training nicht kennt. Ich finde es echt traurig das man damit versucht den Leuten zu erzählen das man damit einem Po bekommt. Und was ist mit Erklärungen statt Musik. Denn stimmt die Haltung nicht bekommt ihr Rückenschmerzen!
Please do more chair booty workout♥️❣️
Betullllllll. Cokk endişe ettim.
Betulllllllll cokkk endişe ettim
loving this workout and the playlist too
Servus von Bayern. Danke. Ganz schön. 🙃🙂👍👋
💪💖
Forced my brother to do this with me just so I do it too 🤠
Anyone for week 47 ??
https://youtube.com/shorts/6I10s9wH7VQ?feature=share
💪
I never thought being seated could be this exhausting 😨 … but love it 💓
Feedback: I wish during these workouts you didn't spend so much time on one leg. 🥲
Are u hyuman?
Really how u are so stronggg?🥲
I like her way of workout and presentation here. Only this drama and trash music does not resonate at all. I'll check out some decades later, maybe consciousness and maturity and style maybe more suitable then. Love and best wishes
Omg, this BURNED 🔥
Pls more chair booty workout ❣️🍗
who else is taking a 5 minute break after the first leg :')
21.12.6前面的部分好难
My ass is like rock now
Finally realized why she can do this so easily and I was struggling so much. Her band must have like zero resistance. Just did it today with a light band and it was 10 times easier.
I am 66 years old I do these to keep pain away. Every day.
Wow!! She is so beautiful!
Does this make your booty grow? Did someone see results?
Omg my BOOTY 🔥 I just lied down on the mat after this and my butt still hurts
I normally love all your workouts, but I was really having trouble with this one to keep switching the booty band every time
Why do my arms hurt more than my booty😭
How am I supposed to do the 5:54 part?
Livro favorito, cap. 9, página 137, linhas 25-27.
Wow I’ve never seen those moves…. Crazy
This is the first booty workout I tried from pamela. It was actually really good! My legs were shaking like hell. I have done booty workouts by EMI and Chloe, but Pamela's gave me a whole different experience. Thank you for this 😘
hello beautiful, your gluteus was with only homemade routines? without machines? without gym? and how long does it grow? a thousand hugs thank you.💋
my legs are shaking omfg
I feel like the reason she makes this look so easy is because she's using an elastic band and not fabric. elastic bands are so easy to move with and im using a medium resistant band and I couldn't even move my legs half the amount she did
No pain no gain 😅😅😅
Love you, you are wonderful 🔥🔥🔥🔥❤️❤️❤️❤️😘😘😘
I dont have a band. Can you use something else you have at home?
no, i am not feeling good