10 MIN BOOTY WORKOUT - training for a bubble butt, NO JUMPS / No Equipment I Pamela Reif

12. 11. 2020
2 899 590 zhlédnutí

it's time for a new CLASSIC 10min Booty Workout .. PS: no jumps, I would have lost balance on the boat haha!! ♥︎ I hope the rainbow in Capri (Italy) will make the booty burn more beautiful / Anzeige
Working on that round bubble butt from all angles!
▸ Adding lots of PULSES to increase tension & make it harder for the booty muscles.
▸ different FEET POSITIONS, so we train the side parts of our glutes & inner thighs. Switching positions is always a good option to hit the muscles form all angles.
▸ ACTIVE RESTS by holding certain positions. It burns like hell, so it's not so much of a "rest" :D
▸ ending the workout with 4 min of GLUTE BRIDGES. Focussing more on the backside of our body = more focus on booty and hamstring, less about the front of the thighs.

♥︎ Your stuck with me for those 10 minutes anyways .. so make sure you use them wisely:
1. It's super important that you THINK about your glutes during every second and try to make them BURN. Make sure you don't release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather KEEP the tension during the entire movement and squeeze "even more" at the upper point of the motion.
2. For all Squats + Glute Bridges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
3. Also try to keep your knees behind your toes when you squat down. This is more friendly for the knee joint.
▸ This workout burns between 60-100kcal, depending on your fitness level, height and weight.
▸ 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 instagram.com/pamela_rf/
▸ use #PamelaReif if you want me to see your workout pics and videos!

▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. GAMPER & DADONI - Rule The World (feat. ILIRA) 0:00 - 2:48
2. Why Don’t We - Fallin’ (Adrenaline) - GOLDHOUSE Remix 2:49 - 6:26
2. Matoma & Emma Steinbakken - Wow 6:27 - 8:53
4. Route 94 - Sad Songs 8:54 - 10:44
Business Contact:
unterstützt durch Warner Music Germany
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.

  • Very nice squat

    mostafa manaeimostafa manaeiPřed 11 hodinami
  • ❤️

    Ahlame ElmAhlame ElmPřed dnem
  • We go, we go so hard until it hurts We don't ever say no, we never learn Yeah, well, tomorrow, we can watch it burn... My attitude when training my booty 😂

    M GM GPřed dnem
  • Thx again, your videos are amazing!! 💟🌻💟

    CiCi MCiCi MPřed 2 dny
  • "Hello Police? Yes, I'd like to report a murder... I was killed by Pamela💀"

    EmilyEmilyPřed 2 dny
  • Oh my goodness when fallin came on I literally screamed. I love why don't we and working out to their music motivated me even more

    Kaylin SolackKaylin SolackPřed 2 dny
  • Really cool workout... But is it normal that my legs brun so hard? Bc it should be a booty workout but my legs like dead😂🙈do I something wrong? I mean it's kinda good bc my legs are not that trained🙈

    Kathi 2204Kathi 2204Před 2 dny
  • The 10 minutes during this workout flew away😍😄

    Frauke BrinkschulteFrauke BrinkschultePřed 3 dny
  • This is effective!!!!!!!!!!!!!!!!!!

    Lena LouLena LouPřed 3 dny
  • This is my favourite booty workout on this channel 😄 i can feel my glutes during almost every excercise

    Nulano FochsNulano FochsPřed 4 dny
  • i loved the workout but i feel like booty workouts don't work for my booty?? i've been doing several butt workouts for the last couple months and still zero growth in my butt. like ik it sounds super weird but my upper leg area (the muscle group above my knees) got really muscular rather than my butt. i gave up on my butt i guess it's genetically flat :'/

    LinLinPřed 4 dny
  • 👍 Good 🔥🤣👏👏

    똥똥미똥똥미Před 4 dny
  • I didn't feel this in my butt at all only in my legs until I got to the glute bridges then it felt like I was just warming up :(

    bbPřed 5 dny
  • I’m doing this once a week (with other exercise too) here’s my daily log! DAY 1 - my knees and calves are hurting a lil, didn’t do most of it, I tried but I keep falling 😤😂, sweating a lil, not too bad DAY 2 DAY 3

    lilly creganlilly creganPřed 6 dny
  • omfg my ass is burning and im shakinggg

    herlina silviaherlina silviaPřed 6 dny
  • How much this workout burn calories guys? Like + -

    crxlinecrxlinePřed 6 dny
  • I know I haven’t worked out in awhile bc I felt sick towards the end lol

    Jeri CJeri CPřed 7 dny
  • which one plan is this please?🥺

    kobidova emakobidova emaPřed 7 dny
  • Can I use bootyband for this?

    Eva Garcia BarcoEva Garcia BarcoPřed 8 dny
  • Nice

    kimo kamarkimo kamarPřed 8 dny
  • this is by far my fav workout even though the name should be "squat-& glute-bridge-challenge"

    AAPřed 8 dny
  • Omg am I the only one totally in love???😍🙌🏽🌞✨

    Darrellisa ReeseDarrellisa ReesePřed 8 dny
  • Nice view with the rainbow.

    Hazel ReforminaHazel ReforminaPřed 9 dny
  • rainbow in the background is actually both doubled AND reflected, so there’s actually 4 bows. however, only the primary is very visible, it’s actually in the entire video but at 2:07 the camera pans to when it’s not as faint (it was present in the beginning but faint and mostly hidden) if the image was unsharp masked or contrast increase I bet at least 3 bows would be visible, but the reflected secondary bow would probably be near invisible. based on the fact that the primary looks to be only at like 50%, the reflected bows would be pretty much as faint as a third order, but that’s just my guess. the sun angle looks to be about 20 degrees, so the anti solar point would be reflected back up at 20 degrees, making the reflection bows pretty much vertical (starting from the base of the primary bow) edit: another cool weather thing is that st 8:27 for about another minute you can see a small cloud shadow pass over the islets and the mountain (better viewed when sped up)

    DaCoolCreeperDaCoolCreeperPřed 9 dny
  • That rainbow trynna mock me

    Crystal LiuCrystal LiuPřed 9 dny
  • Thank you again for another great workout!💪🦵❤ have a great weekend! Pamela what do you do when you're not working out?

    Tracy GreenwoodTracy GreenwoodPřed 10 dny
  • That’s tuff my booty better grow 3 inches after 😤😤

    Kayla BrendicoleKayla BrendicolePřed 11 dny
  • pamela did a whole workout on a boat while I would just be able to throw up and then lay down like I’m dead

    carlottacarlottaPřed 12 dny
  • Hi Pamela! I know you probably don’t have time to answer, but how do you edit your videos with the timer in the corner? I really want to post workout videos myself and need someones help! ❤️

    Amelie JohanssonAmelie JohanssonPřed 12 dny
  • Wish more women look like this...

    L3NL3NPřed 12 dny
  • I really, really love this workout😍👍

    Anne S.Anne S.Před 13 dny
  • Can u do a ariana grande “positions” workout 🏋️‍♀️

    Cash FlexCash FlexPřed 13 dny
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    Laura BrownLaura BrownPřed 14 dny
  • My legs ouch !!!!!!

    the figurinethe figurinePřed 14 dny
  • Definitely proud of you kid! Keep up the good work!

    Good Ole Dude!Good Ole Dude!Před 14 dny
  • 4 minutes into the workout and I'm dying 😭 6 minutes to go

    DenizDenizPřed 15 dny
  • I’m only one who really enjoy this workout and it goes so fast?😁❤️and with other workout I’m only looking for time 😂

    Kristína VasilovaKristína VasilovaPřed 15 dny
  • The best follow I’ve made in a while ! This girl has changed my life ❤️❤️❤️

    Social MattersSocial MattersPřed 15 dny
  • I loveeee this one!

    Avantika SanjayAvantika SanjayPřed 15 dny
  • SO funny that you actually fell in 4:53 when he sang 'just keep fallin' I CANT HAHAH XD

    Zoe SchommerZoe SchommerPřed 15 dny
  • Muito bom

    Kawaii PintoKawaii PintoPřed 16 dny
  • Does this work please someone tell me xx

    Emily-jane FallonEmily-jane FallonPřed 16 dny
  • one thing i do when im really struggling during a certain exercise is pretend im pamela reef filming this workout on a beautiful boat near tropical islands and if i mess up one exercise i have to re-film the whole thing so i might as well just do the whole thing without giving up mid way!

    Lily WilsonLily WilsonPřed 17 dny
  • im dead im absolutely deceased

    patricia goeyardipatricia goeyardiPřed 17 dny
  • did it my first time... well I took more breaks than there were exercises... I am mad at myself

    PaxistPaxistPřed 17 dny
  • How do you get the music rights for these videos?

    Chris HansonChris HansonPřed 17 dny
  • Ich hab fast angefangen zu weinen

    Kati WinterstetterKati WinterstetterPřed 18 dny
  • This workout was so much fun! I love how the first half are squat variations and the rest and glute targeted workouts. I’m been doing your 10 minute booty burn workout for about a year now but I will soon be switching to this one 💕. I love the intensity and the music. Thank you

    She GameplaysShe GameplaysPřed 18 dny
  • My knees hurt a lot after the workout. Is that normally or may I doing it incorrectly?

    Daisy XavierDaisy XavierPřed 18 dny
  • Wow I did it :0 I might keep doing it and see myself getting better at it lol and maybe results

    Sanni R.Sanni R.Před 18 dny

    Luisanna RojasLuisanna RojasPřed 18 dny
  • The longest 10 min of my life

    SusannaSusannaPřed 19 dny
  • I m just here to make a work out to a why don t we song 🎧

    philiamaierphiliamaierPřed 20 dny
  • I can't feel my legs

    Marianne HerreraMarianne HerreraPřed 20 dny
  • Pamela you are the best! I literally can't stress enough how much you have helped me look and feel better

    μολυσμενο_ μανιταριμολυσμενο_ μανιταριPřed 20 dny
  • wait can i lose butt fat doing this too?

    ashley arranzashley arranzPřed 20 dny
  • I'm shocked. Usually butt workouts, I either A don't feel it in my butt, or it isn't hard enough. I actually felt tired.

    Astrid SnowbridgeAstrid SnowbridgePřed 20 dny
  • wow, wow, wow! Mit Abstand eines meiner Lieblings- Booty Workouts. Es hat mir mega viel Spaß gemacht :)

    Katja GerkenKatja GerkenPřed 21 dnem
  • Why do i feel Like this was workout for legs 😆

    Gabriella VargováGabriella VargováPřed 21 dnem
  • heyy how long did it take for you to see any results? I am doing this for a month now!

    Yrsa KramerYrsa KramerPřed 21 dnem
  • Highly recommended I've seen results.. thank you Pamela😊

    Emily MariusEmily MariusPřed 21 dnem
  • That moment she finally goes to the ground 🥵😩😌

    First LastFirst LastPřed 22 dny
  • This was a complete evergreen package!!!! The rainbow, workout on boat, and Pam ...... A WONDERFUL combo....😃😄😄

    Purvika GPurvika GPřed 22 dny
  • She is soooo sexy 😘

    Blue Colt7Blue Colt7Před 22 dny
  • Pamela's smile and clap at the end give me a reason to live again. Like I'm laying on the floor like a stranded whale but thanks for believing in me 🙏🏻💖

    Ivy GalanodelIvy GalanodelPřed 22 dny
  • Боже дай мне силы быть таким же сильным человеком, как хвост памелы

    Ilona LesykIlona LesykPřed 22 dny
  • sumo squat is so tricky for meeeee

    TheTwo SistersTheTwo SistersPřed 23 dny
  • I was already died after SQUAT HOLD💀😂😂😂😂

    wendi Chuwendi ChuPřed 23 dny
  • ok, I did this one with a botty band and now I regret being born

    Alisia ParfentievaAlisia ParfentievaPřed 23 dny
  • Pamela: It is a booty workout Me: Then why does my back hurts like hell? 😂😂

    LenniLenniPřed 23 dny
  • Кто из России?😁😁😁

    Таня ТихонькихТаня ТихонькихPřed 23 dny
  • This burns like hell! Arghhhh!😭

    Sairantri PathakSairantri PathakPřed 23 dny
  • Me: mom look!! I’m wearing the same leggins as her !! Mom: wow you’re practically twins now I WISH 😭😂

    Isabelle. KlmIsabelle. KlmPřed 25 dny
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  • started my new year workout with this one!

    Rhocelle TuludRhocelle TuludPřed 25 dny
  • Pamela: Doing everything in a row while smiling Me: dying inside 😂😫🥵

    Tallie BootsTallie BootsPřed 26 dny
  • I really like this workout! Short and sweet. Great workout. Thank you!

    Lee NguyenLee NguyenPřed 26 dny
  • I love this view 😍

    Denisa Nachtigall - Workouts at awesome places!Denisa Nachtigall - Workouts at awesome places!Před 27 dny
  • doing this after the new 20 minutes booty workout hits REALLY different oml

    Scarlet HerreraScarlet HerreraPřed 27 dny
    • YES

      Pepita x PatriciaPepita x PatriciaPřed 25 dny
  • Omg after the new 20min booty+weights it´s kill you!!!!!

    Lea GrafLea GrafPřed 27 dny
    • Do you see any results?? Does this work ? 🥺

      Hello OopHello OopPřed 26 minutami
  • nah cuz i’m doing this after i was just tortured for 20minutes

    Karen NicolasKaren NicolasPřed 27 dny
    • same! My legs a literally shaking oh my god

      MonaMonaPřed 26 dny
  • The moment when glute bridges are like the main punishment

    Sujata BhattacharyaSujata BhattacharyaPřed 27 dny
  • My mom: doing home office downstairs Me: holding both my hands to my mouth so no one can hear me scream

    salzkuusalzkuuPřed 27 dny
    • Omg yesss ☠️😂

      Manuela R.Manuela R.Před 8 dny
  • Guys I just did the new 20 min booty with weights and resistance band, now doing this after and also have the 10 min booty and abs after this. Send help

    salzkuusalzkuuPřed 27 dny
  • anybody else puts their SHOES OFF just for this video (because Pam shot it barefoot) or is it just me? 😂 idk, there is something about my feet feeling the ground better, i can better focus my weight on the heels for this one 😇

    Maria BuchenkoMaria BuchenkoPřed 27 dny
  • Side To Side . Song? 😄

    Abul HossainAbul HossainPřed 27 dny
    • i’ve been here all night

      anne leblancanne leblancPřed 26 dny
  • More leg workoutt pweaseeeee ✨✨♥️

  • Exercise list 💙 (30s each ) 1. Squat+ 3 pulses 2. Side to side 4. Sumo squat 5. Sumo squat+ 3 pulses 6. Wide squat pulses left 7. Hold +side to side 8. Wide squat pulses right 9. Close+ wide squat 10. Squat pulses 11. Squat up+ down 12. Squat hold 13. Glute bridges 14. 1- Leg bridge left 15. Hold 16. 1- Leg bridge right 17. Hold 18. Wide pulses 19. Walk outs 20. Glute bridge+ knee kicks 21. Bridge hold 💙🏁Well done!🏁💙

    I dont need nameI dont need namePřed 28 dny
  • Io che come scusa fermo il video per vedere l arcobaleno😂💗

    A DenyA DenyPřed 28 dny
  • I'm doing the workout cuz my bois WDW "fallin'" is played and I love em

    Allison HoangAllison HoangPřed 28 dny
  • wow amazing workout in such amazing view 💕💕💕 thank you!

    Hadas ItalkiHadas ItalkiPřed 29 dny
  • My Adrenalin is pumping , l love what l am feeling, thank you so much.

    Fog Music InternationalFog Music InternationalPřed měsícem
  • l think it's time to go back to the gym.

    Fog Music InternationalFog Music InternationalPřed měsícem
  • The legend says that we write a comment with 1 hand

    Zink ErZink ErPřed měsícem
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    Müziğin SesiMüziğin SesiPřed měsícem
  • Does this work actually??

    Carina HofstetterCarina HofstetterPřed měsícem
  • 2:27 no thank you, I choose to stay alive

    rafarafaPřed měsícem
  • Süße Pamela! Deine Videos sind absolute Spitze 🙌🏼🙌🏼🙌🏼 du bist meine neue beste workout Freundin. Ich bin seit 15 Jahren Mutter. Davor hatte ich eine Traum Figur doch in nur 10 Monaten ist mein Körper um 20 Jahre gealtert von außen und von ihnen. Alles war weg ... und ich mit ihm. Doch im September 2020 brachte mich eine Freundin auf dich. Und seit dem Trainiere ich wieder regelmäßig. Davor war ich nicht ganz unsportlich, geh gern auf Berge und fahre sehr gern mit dem Rad. Unterkörper ok Doch der und das wichtigste der Oberkörper ist zu kurz gekommen. Dank dir und keine Ahnung deiner inneren Motivation und liebe für das Training mit dem du mich angesteckt hast bin auch wieder da wie vor 15 Jahren. Dankeschön danke 💐💐💐💐💐 Danke für deine Motivation Danke für deine Mühe Grüße dich ganz lieb aus Salzburg Und Wünsche dir zugleich Wundervolle Weihnachten und einen guten Rutsch ins neue Jahr, süße Pamela 🎍🍄🍀

    Branka GluvicBranka GluvicPřed měsícem
  • im just gonna avada kedavra myself

    cheese burgercheese burgerPřed měsícem
  • smh I lift weights and I couldnt finish this workout T^T

    Chubbi TurtlesChubbi TurtlesPřed měsícem