yaaaaay – our first workout WITH WEIGHTS! If you don’t have any weights home – don’t worry! I got you ♥︎ / Werbung
I use a 10kg / 22 lbs dumbbell. 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 🙂
This workout is structured like this:
– a Booty Activation, without equipment
– 6 Supersets, including 1-2 weighted exercise(s) and a bodyweight burner
– a Burnout with 6min of Glute Bridges, to make those butt cheeks buuuuurn
Things to keep in mind:
▸ bodyweight focusses on your HEELS, don’t shift your bodyweight onto your toes
▸ your BACK stays STRAIGHT. Don’t round it!
▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards
▸ squeeze your BOOTY as hard as possible and hold the tension as long as possible, if you have troubles with only growing your thighs.
The routine includes breaks! Yes, that’s correct. BREAKS! 😀
The video is in full length which means you can just follow whatever I’m doing.
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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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Business Contact:
pamela_reif@icloud.com
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Music by Epidemicsounds.com
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
omg I just noticed there is a mistake with the workout name at THE FIRST exercise hahaha. SORRY 😂😂😂
❤️ I'm super duper excited to use weights again!!
Love youuuuuuuu
Thank you so much!!❤️❤️❤️
ABI HER SEYI BOS VER KIZ COK GUZELLL
Minus the last couple minutes of the workout, I remember it being way more exhausting and leg shaking 🔥🍑💪
Guys, is it normal that my back hurts a lot? My butt and thighs feel the burn too
I would suggest to use "keep going" "go for it "you can do it" "keep up the good work" instead of "don't quit" otherwise you may think of quitting!
I’m on min 10:04 I’m dead ad brake time 🧍♀️
Loved this workout! 🙂
How do u look so bomb while doing this
I love these 20 mins workouts where pam actually speaks. it motivates me and makes me focus. WE NEED MORE OF THESE PAM!!!!
I used this workout in the beginning of my fitness journey during the first lockdown over a year ago when I learned to achieve my goals I would require weights, I still use the glute burn out now at the end as an extra push on my leg days
i’ll never ever know how she can pull a sentence together whilst doing this
Muslos
Can we have more weight trainings, pleasee? <3 Espescially those for legs ^^
I thought I had a strong butt until this workout 😂😓sooo good
man that was a killer, the last 30 seconds of workout seemed to go forever, love it thanks!
I used to train with you for 6 month before until March. I couldn't bring myself to workout anymore until now. And I can't explain how much I missed this and needed this to love life again
You are d best pam…I don't do any workout session without u…u r dat gud 😘
Love it 😻
But i just want a flat butt not toned up
just asking cause I'm curious and I get back to this workout quite often: could it actually harm the knees or back?
thank you in advance, Ena xx
Workout with breaks? I was so surprised 🤣🥰
ur so gorgeous <333 nd kinda look like kylie jenner
This workout is making my legs and butt look great 🙌🏻 thanks
Had a UPS delivery while in a glute bridge hold and I know the guy heard Pam saying "squeeze your booty, don't quit" while I'm simultaneously gasping for air trying to keep my butt cheeks tight☠😭
What the best tips workout to burn down legs fat ( saddlebags especially, inner thighs fat, and under booty fat aka banana rolls) plz i need help 😭
Are you sponsored by Puma cause you always use their cloths and shoes
Thanks 🤩
Girl, I didn’t know if I’m squeezing it right ‘cause my butt’s numb from all the pain
https://youtu.be/8XZLVwo_x6E
💪
Where can I find weighted workouts more for beginners?! ^^;;
Me: Wow the workout goes by fast ! Also me: No the breaks are over so fast too !
Yay I did it with 25 lbs instead of just the 20 lbs I usually use and I made it through wooohoo!! 💪🍑🔥🎊
lmao my dad literally bought new airpods for me for bday tday n the first thing i used it for is this workout🔥🔥 thot it broke at the end of the video cuz Pam lost her mic haha
i don't know about you guys… but still the quickest 20 minutes for me! i think this is my fav bubble butt vid ever🍑💗
my thighs are burning so hard, im crying, Thank you!
It was amaaaazinnng 🔥 thank you so much love 💗