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 & 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.
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▸ my Pam App ♥︎ Free workout plans, recipes & tips:
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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.
42 comments
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 😂😂😂😂
For the fire hydrant am I supposed to feel it on the side of my glutes? I feel it near my hips
I hope that you don't mind that I'm borderline cussing you out in my living room! Amazing as always
Excelent!!!!! I loved that exercises. Thank you Pamela
I haven't even started and I already wanna cry…just one of those days 😢
I didn‘t train for 2 Weeks because I was on a family vacation and trips and I fell it’s much more hard for me😩
I saw Jesus in the bridges
Pamela: Don't you dear to put your leg down!!
Me with my leg down: 😐
I've been doing this workout accompanied with her booty activation for almost 1 month 4x a week and I started seeing results!! My butt went from 32 to 34. I'll continue doing this workout until December. I used 8kg weight. Thanks Pam! You're the best! ♥️♥️
I.. survived😭
damn that burnnnn 🔥🔥 Will surely still gonna feel this tomorrow, thanks Pam!!
Absolutely loved this routine, you should talk in the next ones ..
I wonder why am I doing this to myself
You are killing me with ur booty session 🥵 phewww!!!
last min bubble butt to get that peachy for tmrw swimming hoho goodluck with my thighs on the next few days
so basically a girl in my grade asked me if i worked out. i told her i used to but i don’t as much anymore. she proceeded to tell me that i need to workout or “ill get fat”.
DONT be this person. and if you ever find yourself is a situation like this, DONT listen to this person. this was just so extremely rude that i still can’t wrap my head around why someone would say this!
the only reason im working out today is to move my body in ways that i like and to ultimately get stronger- your whole point of working out should not be to please other people or to make your body “better”!
LOVE your body. it does so many wonderful things for you! don’t listen to other people. and when you see people being rude, say something! im so tired of this society, and how some (terrible) people believe that you have to meet certain body standards to be “beautiful”. you DONT. you are beautiful no matter what! it’s okay to want to be healthy, but when you start to want to change your body just for societies sake, it’s not okay!
anyway, there’s my rant for the day. i hope this makes sense as it’s pretty late rn and im just sick of thinking about this. i hope you all have a FANTASTIC day and remember to be grateful for the body that you have, as it’s absolutely GORGEOUS. <3
i copy and pasted this comment (which was originally mine) from another video, for anybody confused as to why it’s on multiple videos lol
Mirmejaboeperdarsem
She said “increase the burn” I heard “release the burn” 🥲 I wish
not me checking the comments to see how hard it is before i do the workout lol
edit : 20 min later : I DID AND DIDN'T DIE….well phyically i didn't die but my butt did lol thank pam
Week 45 guys
welche Stärke hat dein Band? vllt. hast du ja bald deine eigenen 😉 @Pam
On an old video i asked you from where do you take you music for the videos if you pay for it or not? No response still…it would be nice.
Loved this workout video. Also prefer them as you talk through the exercises it helps us know we're doing them right and what to focus on 😃🙌💪
I'm dead abd it's only 5th minute🥴
Ну какая же милашка, с удовольствием занимаюсь с вами💕💕💕🤗🤗🤗
https://youtube.com/shorts/6I10s9wH7VQ?feature=share
❤
This workout made me cry .. and I love it ❤️✨
This is the best workout I found, my first time trying couldn't get through the first two minutes. Today is my second time, and I got through the whole video. I can't wait to keep going
tbh had a mental breakdown in the middle of this becuase i couldnt keep up :/
I enjoyed so much, thanks Pamela!
wtf, she is doing a workout in a castle?
Ok, Pamela, there are a lot of work out routines out there but you are still tops in my book for being the best booty buster out there. Thank you
Trust me.. you don't want to add the resistance band right in the first exercises…
you're the best🥰
didn't think i'd get to the end of the video, but i did and wow that was intense!
I can do everything, but not squat. It’s so hurt and difficult to hold in 30s
Awesome workout and lady!
who knows the song at 18:00? if someone tells me i will subscribe to their channel immediately
Ouch…
日本人の骨格じゃこんなお尻になれないです
literally cried in pain in the end of this 💀
My booty hurts so much it's dying