10 MIN BOOTY PUMP - set your butt on fire & make it grow I Pamela Reif

8. 02. 2021
2 317 343 zhlédnutí

a killeeeerrrrr Booty Activation Routine - without squats, lunges or jumps ... (only 2 squat holds, but that doesn't count haha) ♥︎/ Werbung
We put a huge focus on our BOOTY, trying to not include a lot of thigh work. This way we isolate the glute muscles, learn to use them properly & grow less of our thighs.
This workout is for you, if you ...
- like the 12min Grow Your Booty Routine
- only feel your thighs burning during squats
- have bad joints or knee pain
- want to grow your bubble butt & therefore need to put a bigger focus on it
- are looking for a efficient Glute Activation before your heavy Leg Day
♥︎ let's set our glutes on fire!
PS: THINK ABOUT YOUR BUTT MUSCLES. Imagine how they give you the strength for every movement. How they lift your hip on during a glute bridge, how they squeeze during the fire hydrants, how they hold the tension (piece of paper between the butt cheeks - you know the deal), and so on. It makes a huge difference!
Adding a resistance band is definitely helpful to put more focus on the booty. I can especially recommend it, if you want to target the sides of your butt. In case you don't have a booty band yet - don't worry! You can still do this workout :)
If you need breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
▸ 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/
➞ Food Account instagram.com/pamgoesnuts/
▸ my Pam App ♥︎ Free workout plans, tips & recipes:

You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.
1. LANNÉ & Laurell - Anywhere 0:00 - 2:14
2. Clean Bandit - Higher (feat. iann dior) 2:15 - 5:35
3. JC Stewart - I Need You To Hate Me (Alle Farben Remix) 5:36 - 8:43
4. Sia and David Guetta - Floating Through Space 8:44 - 11:06
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.

  • THANK YOU FOR 6M 😭♥️ isn't it crazy, how many people "enjoy" coming together to train & sweat? 🥺 I love being your online training buddy & although we have never met in person - I still feel very connected to you. Reading the comments & reposting you on Instagram is my favorite thing ever. and now.... make that booty burn!!!!! 😈

    Pamela ReifPamela ReifPřed 27 dny
    • Free Workout App ❤❤🍑🍑🍑 100% Free +++ ✅ ✅ +++++ 𝘾𝙡𝙞𝙘𝙠𝙃𝙚𝙧𝙚▶ play.google.com/store/apps/details?id=com.cometstar.buttocksWorkout2 ▶ !💋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💋💋💋💋💋!!?-++

      dra gondra gonPřed 8 dny
    • F

    • C

    • Uyjyh

    • Q

  • Any good booty band/resistance band (is there a difference haha) recommendations? I don't have any experience with workout equipment so I don't really know what to buy. Amazon is full of stuff, however, I'm not quite sure what's the best option. Thanks in advance, hope you'll have an amazing day knowing that you just literally burned your whole glute hahaha :)

    Svenja 2107Svenja 2107Před 8 hodinami
  • I swear this is your hardest workout ever!!!!!!!

    Diana MartinsDiana MartinsPřed 12 hodinami
  • wer gugt das an

    Sebastian RumplerSebastian RumplerPřed 17 hodinami
  • Im still looking for high quality resistance bands 🥴 which one are y‘all using??

    laila dinctürklaila dinctürkPřed 21 hodinou
  • I love how you smile at me while I'm, like...dying

    laura binnilaura binniPřed dnem
  • i love you so much from indonesia❤️❤️

    Mirta AliMirta AliPřed dnem
  • 18+ miniurl.es/urflirtyjoy-pornsex69/ 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,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味食物煮的時候

    BrooklynBrooklynPřed dnem
  • What's the name of the shoes????? Pls help someone :D

    julia szostakjulia szostakPřed dnem
  • May I introduce my new fav exercise: Bootylicious bye

    Sarah 282Sarah 282Před dnem
  • Das workout ist sooo toll, liebe es!!

    FriediFriediPřed 2 dny
  • IT BURNS SO MUCH. I did it with weights and a band. PERFECT👏 Thankyou Pamela. Waiting for MORE BOOTY GROW WORKOUTS. Blessingd🙏

    Carolina PrexlCarolina PrexlPřed 3 dny
  • my legs were shaking like 11minutes and 7 seconds straight😅😅 but i did it.

    The ChoiceThe ChoicePřed 3 dny
  • Это конечно огонь 🔥 Попа жжёт просто

    Viktoria AbramchukViktoria AbramchukPřed 3 dny
  • If you are god say to us pls

    Alessio BazzuccaAlessio BazzuccaPřed 3 dny
  • 🔥

    ༺Marco༻༺Marco༻Před 3 dny
  • I read the title and I burst out laughing because if uactually put ur put on fire it will become roasted like a chicken

    Victoria WenVictoria WenPřed 3 dny
  • I'm so happy that I don't have any booty bands

    IoanaIoanaPřed 3 dny
  • If we don't have the material for the first exercise what can we use?

    Ana FilipaAna FilipaPřed 4 dny
  • These work outs work!! This is how I build my booty nice and round

    Simply GiselleSimply GisellePřed 4 dny
  • This is my new favorite. I'm sore the next day EVERY TIME

    Rose ConnollyRose ConnollyPřed 4 dny
  • Does anyone have any tips on what resistance bands to use? The brand I have was cheap, and they just roll up on me when I try to do anything! Recommendations please!!!

    Quinn ReneeQuinn ReneePřed 4 dny
  • Just when I was wondering why Pam's butt videos are so easy to me? 😂😂😂😂 She heard me, just got punished.... Aches for at least a week now😂😂😂😂😂 Thanks, Pam, you're the best 🥰

    Stéphanie GmailStéphanie GmailPřed 4 dny
  • My booty is crying yet grateful, ill speak on its behalf😂

    Malika B.Malika B.Před 5 dny
  • I wasn't wearing my glasses and thought it was saying 'well done' and not 'wide hold' at 5:45 😰😰

    Amber De KinderAmber De KinderPřed 5 dny
  • Are you froom rif al hoceima and orup

    huda beauty rifhuda beauty rifPřed 5 dny
  • do you guys have some experience doing Pamela Reif’s workouts?

    vanesavanesaPřed 5 dny
    • @Elhyn thanks🥺

      vanesavanesaPřed 2 dny
    • Yes of course ! I think the legs are where I have refined myself the most. All of my jeans got a little big while they were "slim" 😁

      ElhynElhynPřed 2 dny
    • @Elhyn thank you! and did you get slimmer legs?

      vanesavanesaPřed 2 dny
    • Hey, I started pamela´s videos every day during the pandemic and lost 7kg (15.43 lbs) between March 2020 and May-June 2020 by following these "sweaty plan". On top of that, I feel a lot stronger and I run out of breath a lot less quickly than before. I hope this comment has helped and encouraged you!

      ElhynElhynPřed 2 dny
    • @Stéphanie Gmail and did you see any results?

      vanesavanesaPřed 4 dny
  • thanks a lot

    Alexxxa WildAlexxxa WildPřed 5 dny
  • Thanks Pamela, I enjoy the range of exercises and number of reps you demonstrate within each workout. I noticed you don't offer technical instruction verbally, to explain position your legs from side on, are feet shoulder width apart or further, whether you should be focusing on tightening the abs, or shoulders back, etc. Perhaps you could add text on the screen? Just a thought from a newbie to your channel :)

    Amanda BoyceAmanda BoycePřed 6 dny
  • I love booty workout, but i don't want my booty to grow anymore. Got an advice?(❁´◡`❁)

    Raizel BrachaRaizel BrachaPřed 6 dny
    • @Rose Connolly My brain is definitely fried. Why didn't I think of that? Thanks!

      Raizel BrachaRaizel BrachaPřed 2 dny
    • I would do the workouts without a resistance band/weight!

      Rose ConnollyRose ConnollyPřed 4 dny
  • If it gets easer just add another resistanse band, your booty will fly away

    Fake RealFake RealPřed 6 dny
    • 😂😂😂😂😂

      Stéphanie GmailStéphanie GmailPřed 4 dny
  • Das hat weh getan/gezittert und ich bin eigentlich an diese übungen gewöhnt 🤣

    Maliyah SoluMaliyah SoluPřed 6 dny
  • Hallo Pamela! Dankeschön für das Workout-Video!:)

    IsraMasoodProjectsXTeamIsraMasoodProjectsXTeamPřed 6 dny
  • super!!!!!!

    glamourmakyglamourmakyPřed 6 dny
  • i didn’t even know how i finished the whole workout

    Federica RumaFederica RumaPřed 6 dny
  • sorè tu me voi morta

    la più bella___la più bella___Před 6 dny
  • wow that‘s the best booty workout ever thank you 🤩🍑💪

    Belinda SchmidBelinda SchmidPřed 6 dny
  • In Modern Living Rooms Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here: livesoundproof.com/best-soundproof-curtains/

    Laura BrownLaura BrownPřed 6 dny
  • Loved this training! But I definitely need a better resistance band 😅

    Charlaine BilodeauCharlaine BilodeauPřed 7 dny
  • My legs were literally shaking during the last exercises... i loved it

    Bunny BunBunny BunPřed 7 dny
  • Don't get me wrong, I like what I see.... Butt why do so many girls booty workouts... 1900 nobody cares... Now 2000's most girls just want a big booty... The world is so obsessed to look perfect or sporty/sexy... Also there aren't much couples anymore which spend lots of years together ... Today all those teens have relationships for a month and that's it... The world is going down, there isn't much real love out there any more. It's just about sex and money...

    TXO TidusTXO TidusPřed 7 dny
  • Wow, I think this is by far my most favorite booty workout. Intense. Fast. Effective. Danke, Pamela!

    Anna AlexandrovnaAnna AlexandrovnaPřed 7 dny
  • this is the only booty workout where I can do all exercices just feeling my butt and not my tighs or back hurt

    AlinschiiiAlinschiiiPřed 7 dny
  • I love this workout so much 😍 Please, make more KNEE FRIENDLY Leg workouts pleeeease ❤️🙏 I have bad joints and only these workouts work for me. ❤️

    Olya NterOlya NterPřed 8 dny
  • I fell my butt sides so much with this exercise

    Dila AKKOLDila AKKOLPřed 8 dny
  • I bought a booty band so I could do your booty activation workouts. today it was the first day I´ve used it and I already regret buying it lol :D no, it was an amazing booty burn, I enjoyed it and my glutes are gonna definitely feel it tomorrow. thank you Pam

    Anděla ŠtajmarováAnděla ŠtajmarováPřed 8 dny
  • Love this !!!!!!!

    migle grybauskaitemigle grybauskaitePřed 8 dny
  • I don't know about you but my legs kept shaking haha 🤣🥵

    S o o y a a a T e aS o o y a a a T e aPřed 8 dny
  • Ich habe so Muskelkater davon 😅🙈

    Anja LAnja LPřed 8 dny
  • One of the best on CSworld.Thank you!

    MelMelPřed 9 dny
  • Well that was a pain in the ass 😂

    Psycho TurtlePsycho TurtlePřed 9 dny
  • OMG, not human! I die 5 times and she's not even red! 😅

    Francisca PachecoFrancisca PachecoPřed 9 dny
  • Das ist cgi

    Pascal GelinPascal GelinPřed 9 dny
  • I love all your workouts❤️ can u make workouts for targeting gluteus maximus

    Sakina MustafaSakina MustafaPřed 9 dny
  • Loving this booty activation burns like hell🔥 but I feel it working!! Time to do your Italy booty workout on the boat now 🍑🍑

    Ellie WoodsEllie WoodsPřed 9 dny
  • Wow she is amazing 🔥🔥

    annanorah G.Mariwaannanorah G.MariwaPřed 9 dny
  • Don't lie... You stopped on the first beep didn't you

    Sarah BSarah BPřed 10 dny
  • Woher ist dein Booty Band?🙈

    Selin WiedmannSelin WiedmannPřed 10 dny
  • im dying... i love it

    bubblesbriebubblesbriePřed 10 dny
  • pleaseeeeee shot another booty and abs workout with a new exercises, I love your workout so much thank you for that, but I have noticed that every butty workout or abs has the same exercises((((

    Madina NurzhanovaMadina NurzhanovaPřed 10 dny
  • "Pee the tree" I've lost my mind-muscle connection because of laughing, Pam is so funny. 😂💗

    sehhi vootysehhi vootyPřed 10 dny
  • best booty activator EVER! 🤌

    niki nesconiki nescoPřed 11 dny
    • No way am I skipping the ads

      sehhi vootysehhi vootyPřed 10 dny
  • 💪🏻💪🏻💪🏻

    SohelSohelPřed 11 dny
  • this is the biggest love hate experience i’ve ever had to a workout

    Gilbi ValetGilbi ValetPřed 11 dny
  • wow, my glutes have become really strong lately! the fire hydrants and everything in general are sm easier

    элегичнаяэлегичнаяPřed 11 dny
  • WoW !! My butt is on fire more than ever !!! Thank you sooo much for this training !!

    Mylène BoissonneaultMylène BoissonneaultPřed 11 dny
  • Pamela's workout videos are not just for exercising but also they're a flawless playlist when studying or cooking. Thank you for making our life happier pam👌💜

    MehrnazMehrnazPřed 11 dny
  • bombom from happy cardio, low low low or level up from r&b dance, hey mama from happy dance and maybe feel right now or you & i from happy sweat!)

    kolim jonekolim jonePřed 11 dny
  • Uh, yeah chica, that was intense. Just what I needed to feel the burn🥵

    Yazmin FreemanYazmin FreemanPřed 12 dny
    • doesn’t really feel it only a while but more on tight, but today more on booty. Practice more make improvements. Thanks Pam for sharing and teaching us awesome workout🦾

      kolim jonekolim jonePřed 11 dny
  • This made my booty burn more than the gym 🥵😌👊

    pearlyxstarpearlyxstarPřed 12 dny
  • What I do if I don’t have a booty band

    mali vogelmali vogelPřed 12 dny
  • I am dying every day but I love it, I also see progress 💪🏼

    xtxjdx xxtxjdx xPřed 12 dny
  • ist es normal dass mein rechtes Bein mehr tun wenn ich die fire H. Pulses auf der linken Seite mache?

    S IS IPřed 12 dny
  • done

    Shu JieShu JiePřed 12 dny
  • In Modern Living Room Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here: livesoundproof.com/best-soundproof-curtains/

    Laura BrownLaura BrownPřed 12 dny
  • Pee in the tree hits different when you have to pee 🤩

    HappyFrog DayHappyFrog DayPřed 13 dny
    • T la meilleur, on t adore ???

      vbddfy euuytvbddfy euuytPřed 12 dny
  • Pam teaching us how to pee the tree preparing us for tomorrow when we can’t sit down on the toilet 😂

    Natalia PawelaNatalia PawelaPřed 13 dny
    • Hi Pamela, thank you for making my body feel and look amazing. You are the greatest!! 🥰💪🔥👊🏻🏃🏼‍♀️

      vbddfy euuytvbddfy euuytPřed 12 dny
  • No way am I skipping the ads

    NadineNadinePřed 13 dny
  • Does anyone know which videos on the schedule are the harder ones? like when it says pick one, is the back or front one harder?

    Georgina Rose SealGeorgina Rose SealPřed 13 dny
    • i think theyre almost the same intensity

      anna papapapaanna papapapaPřed 3 dny
  • idk why but this is the most effective one to make my glutes burn, it really activates it!!

    토니야토니야Před 13 dny
  • Just finished Day 2 of week 8 the "beautiful booty" with all resistence band workout, my legs are shaking but I am feeling so happy rn for being able to finish despite the painnn 😂😭❤ you gottt thissss

    sara rodríguezsara rodríguezPřed 13 dny
    • Stop acting like your 300 pounds

      XxHATED_GoDXxXxHATED_GoDXxPřed 12 dny
  • the way this video turned booty day into my least favourite day -_-

    nightcrawlernightcrawlerPřed 13 dny
  • Last song always gets me the motivation 😜

    Sweterek13Sweterek13Před 13 dny
  • So cute

    Salman MehmoodSalman MehmoodPřed 13 dny
  • Thanks Pam. I do a few times 5-6 times ( follow your schedules) 🗓, only able to do ‘assume correctly ‘ the side booty well... really burn 🔥and extremely sore, 😂for the earlier I doesn’t really feel it only a while but more on tight, but today more on booty. Practice more make improvements. Thanks Pam for sharing and teaching us awesome workout🦾🌈.

    Wen ChiengWen ChiengPřed 13 dny
  • My booty said bootylicious bye after this workout

    MOONMOONPřed 13 dny
  • That was the longest 10 mins of my life

    Mine BMine BPřed 14 dny
  • I've never seen such a woman's figure. 64.dq.to @@@@@@@@@@%@1

    Lem NamLem NamPřed 14 dny
  • Which booty band are you using? Can you recommend a good one?

    mademoiselle créativemademoiselle créativePřed 14 dny
  • hold + go higher .. yep.. straight to heaven

    Zofie eZofie ePřed 14 dny
  • Hi Pamela, thank you for making my body feel and look amazing. You are the greatest!! 🥰💪🔥👊🏻🏃🏼‍♀️

    RulzRulzPřed 14 dny
  • bombom from happy cardio, low low low or level up from r&b dance, hey mama from happy dance and maybe feel right now or you & i from happy sweat!)

    seeni gztyseeni gztyPřed 14 dny
  • Thank you.💕

    Pheth GrguricPheth GrguricPřed 15 dny
    • Can this be just the workout in itself? Or do you have to add on more booty workouts?

      seeni gztyseeni gztyPřed 14 dny
  • Love booty pump workouts! #TMZsports #FortisCuore

    Fortis CuoreFortis CuorePřed 15 dny
  • Is this workout good for wanting a muscular bum ?

    Medina B.Medina B.Před 15 dny
  • As always 🔥, please make long butty and leg workouts like 45min ❤️😔

    rima jalalirima jalaliPřed 15 dny
  • As always 🔥, please make long butty and leg workouts like 45min ❤️😔

    rima jalalirima jalaliPřed 15 dny
  • As always 🔥, please make long butty and leg workouts like 45min ❤️😔

    rima jalalirima jalaliPřed 15 dny
  • As always 🔥, please make long butty and leg workouts like 45min ❤️😔

    rima jalalirima jalaliPřed 15 dny
  • Where did you buy the band? Scared to buy the wrong one and it snaps on me. Heard of horror stories lol.

    Emilia RainbowclawEmilia RainbowclawPřed 15 dny