A quick & intense workout to target your butt. You don’t need any equipment or weights!! // Werbung
I usually train my legs in the gym but I love to do this whenever I’m traveling or don’t have time to do a full leg day with weights ♥︎
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.
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Email:
pamela_reif@icloud.com
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MUSIC:
0:00 – 2:22 // R3HAB – You Could Be
2:23 – 4:56 // R3HAB – Ain’t That Why
4:57 – 6:27 // R3HAB – Trouble (It’s Different Remix)
6:28 – 8:33 // R3HAB – Talking To You
8:34 – 11:08 // R3HAB – Icarus (Ghost Loft Remix)
Listen R3HAB on Spotify:
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.
33 comments
Pulse lunge (L)30 secs
Pulse lunge (R)30 secs
Lunge w/leg raise (L)30 secs
Lunge w/leg raise (R)30 secs
Jump squat 30 secs
Side squat steps 30 secs
Sumo squat 30 secs
Abductor Squat 30 secs
GO DOWN TO YOUR MAT 30 secs
Donkey kicks (R) 30 secs
Donkey kicks (L) 30 secs
Fire Hydrants – straight kickback (R)
Fire Hydrants – straight kickback (L)30 secs
Frog kicks Alternating 30 secs
Frog kicks 30 secs
LIE DOWN ON YOUR MATH 30 SECS
GLUTE BRIDGE NORMAL 30 SECS
GLUTE BRIDGE-ON LEFT LEG 30 SECS
GLUTE BRIDGE-ON RIGHT LEG 30 SECS
GLUTE BRIDGE-NARROW STANCE 30 SECS
GLUTE BRIDGE -ALTERNATING LEG RAISE 30 SECS
GLUTE BRIDGE-HOLD 30 SECS
DONE!!!
Its my second day im dying
MY 18+ PHOTOS HE RE MORES.BABY
Megan: ''Hotter''
Hopi: ''Sweeter''
Joonie: ''Cooler''
Yoongi: ''Butter''
Жизнь, как красивая мелодия, только песни перепутались.
https://www.youtube.com/watch?v=V1MgWCpH6ZY
https://www.youtube.com/watch?v=V1MgWCpH6ZY
https://www.youtube.com/watch?v=V1MgWCpH6ZY
Been doing this workout on-and-off for the past two weeks. Saw improvement today in holding the exercises up until jump squats, where I have to take a 5 second breather between 5 jumps squats (the burn is real). Still can’t do frog kicks. Also getting better at singe leg glute bridges. Phew. Feeling stronger!
I hate my body.
i don’t understand this will make my ass bigger o something like this?
You know you're becoming the snack when you manage to do this without stopping the video
第一part深蹲累 其他不會
femboy grind starting right now boys 💪
Ow, my booty’s burning 🔥
I don’t know why but I feel like this was too easy for me. Maybe would feel more tension with the rubber band.
Gonna start doing this tomorrow 🥰
Currently thinking of doing this at 1:23AM…
To really work up a sweat put it on speed 2 🥵
Can’t wait to look like this lol
I love you Videos
This is a fun workout to do at home.😊
Good workout! However…. the advertising during workout is so annoying!
We're becoming the snack 😋 😏 😜 😉
❤️❤️👍👍👍
I hope this is going to work
God loves us!! get right with him John 3:16 with out him we will perish romans 6:23❤️❤️
Hi girls! You gonna try this workout https://youtu.be/H-O4lYIqDSg it’s so hot🔥🔥🔥
Somehow the 4th time you do this, your subconscious mind tells you not to skip the parts you skipped the first time. YES! #consistency
I have no business doing this workout with terrible balance
This feels like a 20 min workout instead💀
day 3 so for so good. it made me very sore tho.
would be nice to have information about the next move beforehand. Like 5 seconds or so beforehand, just to know whats coming
Got three adverts during this fuming is an understatement I don’t get ads with other workout channels
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