Let’s train our Booty.. not our thighs / Werbung ♥︎
We do a killer combination out of the new „12min Grow Your Booty Workout“ and the „15min Knee Friendly Booty Workout“ ♥︎ no squats, lunges or jumps included.
This routine not super exhausting (you won’t be dripping sweat), but it buuuuurns like hell in the glutes! Lots of isolation exercises.
I talk you through all the exercises, give you tips on how I do the exercises, explain what’s important to me when training booty. Let’s release those workout endorphins!
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Equipment: Booty Band, if you have one. You can also do it without tho 🙂
No noise (no jumps or anything)
One Rest included (woop woop)
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▸ This is DAY 6 WEEK 8 of my workout schedules 🙂 you can find them in my Instagram highlights
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➞ Instagram
➞ Food Account
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Music by Epidemic Sound
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.
41 comments
Since we had some issues with the connection to YouTube earlier during the LIVE session – I decided to re-uploaded the file, so we don't have to deal with all those lags in the future 😀 have fun!! ♥︎
Cry
outer thigh pulses and outer thigh hold are so hard😩 i can feel the muscle or the nerve idk ahah pulling along my thigh
You are killing me 😂🤣
Honestly you know you are fit when pamelas workouts are easy to you
"Rest" which one this exercise Pam?🤔
Thank you, this was great!
I have some bad knee problems and most of these exercises are actually pretty painful to me
But i guess they are great for those who don’t want to have their knees worn out
how many times a week should? many thanks
finally a butt workout thats longer than 10 min. Thanks Pam! 🙂
I loved this workout 💖💖💖
For those using this routine… do you do this everyday or how many times a week for results?
Does it worth?? Or find other workout??
*Totally not me realizing the video is very very long and is struggling a lot while Pam is looking like she had a 2
year nap*
Well done
I need a belly-friendly workout
Pamela, wow that was intense. My booty thanks you! I would love to see a makeup tutorial and where you get your outfits from. You always looks flawless and so cute
17.08.21 A hard one without breakfast. Lange Sequenz pro Bein. Sehr fordernd
I’m on week 3 of doing these every day with one off day, and lemme tell you my ass is POPPING
The 1 leg glute bridge used to be extremely tough and now I can do it no problem 😄
Why foes all you tubers demonstrating booty workout have flat ass. It's not encouraging
Minute 29:00 – "I'm starting to sweat"
I've been sweating since minute 5!
Cool video! I keep wishing there was no music in the background so I can choose my own, but I did not really notice it much, so it was ok 🙂
Let's see if I manage to get to work later on the bike 😀
V
WELCOME TRENDING TOP THIS MOON
👉 https://vk.sv/gAgHwV?プsラeイxベート続き🔞💥
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ね（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！今後は気を付けないとね. .
!💖🖤❤️#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
#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 #垃圾 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sfdsd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
I can't believe this is over!! I thought it'll continue forever
Thanks Pamela
I did this workout after bubble butt… my legs were shaking like from exercise #1
Thank you! Very motivational, and hard but not impossible
ذي تكبر المكوه ولا تصغرها؟ اخاف اسويها وتصغر مكوتي
I've been doing your workouts for Almost three months now. Started with the 15 minutes knee friendly booty workout and now switched to this. This morning right after finishing I took a picture to compare to one from three months ago and noticed my booty got rounder. Even though it's obvious that your body changes if you train, I was still amazed even by just this slight difference. Even if you can't see the results yet, it IS working. Thanks for keeping me motivated Pam!
有點難
I've got to the point where I find these exercises relaxing
I would love it if you talk more in your videos! Makes it so much more enjoyable and motivating
It was very hard, my butt is on fire. Thank you beautiful doll.
1. 1-leg lift right
2. in + out right
3. 1-leg lift left
4. in + out left
5. fire hydrant right
6. fire hydrant pulses
7. fire hydrant left
8. fire hydrant pulses
9. abductor
10. abductor + high bridge
11. glute bridges pulses
12. bridge hold + abductor
13. wide bridge pulses
14. close bridge pulses
13. bridge hold + abductor
14. bridge hold
15. 1-leg lift right
16. in + out right
17. 1-leg lift left
18. in + out left
19. hold + frog to straight
20. hold + knees in & out
21. frog hold
REST
22. kickback right
23. straight side lift right
24. side lift pulses right
25. kickback left
26. straight side lift left
27. side lift pulses left
28. donkey kicks right
29. straight leg pulses right
30. straight leg hold right
31. hamstring curl right
32. donkey kicks spider crunch right
31. outer thing lift right
31. outer thing circles right
32. outer thing pulses right
33. outer thing hold right
34. donkey kicks left
35. straight leg pulses left
36. straight leg hold left
37. hamstring curl left
38. donkey kicks spider crunch left
39. outer thing lift left
40. outer thing circles left
41. outer thing pulses left
42. outer thing hold left
43. 1 leg glute bridge right
44. 1 leg hold right
45. 1 leg glute bridge left
46. 1 leg hold left
47. high glute bridge
48. high bridge pulses
49. high bridge hold
WELL DONE!!!
Hi I love your. Vid’s
Thank you very much, I have more motivation to practice every day, thanks
Woah!! Hello booty!! This made be FEEL the burn!! By far my ✨FAV✨ workout video on YouTube!! Anyone that does this entire workout knows the feeling I’m taking about!!…. “Flips hair, exits like JLO” ♥️
And she said "you won't be dripping sweat" girl I- 😵
Thank you for being you and making these video's. I appreciate you 💚❤💛
Can’t even get my leg out of ground doing the leg lift 🙁
Good one. Music is not mine though. Please without the techno music 🙂 Love