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

  zhlédnutí 2,737,505

Pamela Reif

Před 2 měsíci

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 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.

herlina silvia
herlina silvia Před 4 minutami
omfg my ass is burning and im shakinggg
crxline Před 10 hodinami
How much this workout burn calories guys? Like + -
Jeri C
Jeri C Před 10 hodinami
I know I haven’t worked out in awhile bc I felt sick towards the end lol
kobidova ema
kobidova ema Před dnem
which one plan is this please?🥺
Eva Garcia Barco
Eva Garcia Barco Před dnem
Can I use bootyband for this?
kimo kamar
kimo kamar Před dnem
A Před 2 dny
this is by far my fav workout even though the name should be "squat-& glute-bridge-challenge"
Darrellisa Reese
Darrellisa Reese Před 2 dny
Omg am I the only one totally in love???😍🙌🏽🌞✨
l. Před 2 dny
Ok I did it but I swear to my muscles that i'm never going back omg. truly died
Hazel Reformina
Hazel Reformina Před 2 dny
Nice view with the rainbow.
DaCoolCreeper Před 3 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)
Crystal Liu
Crystal Liu Před 3 dny
That rainbow trynna mock me
Tracy Greenwood
Tracy Greenwood Před 4 dny
Thank you again for another great workout!💪🦵❤ have a great weekend! Pamela what do you do when you're not working out?
Kayla Brendicole
Kayla Brendicole Před 4 dny
That’s tuff my booty better grow 3 inches after 😤😤
carlotta Před 5 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
Amelie Johansson
Amelie Johansson Před 5 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! ❤️
L3N Před 5 dny
Wish more women look like this...
Anne S.
Anne S. Před 6 dny
I really, really love this workout😍👍
Cash Flex
Cash Flex Před 6 dny
Can u do a ariana grande “positions” workout 🏋️‍♀️
Laura Brown
Laura Brown Před 7 dny
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the figurine
the figurine Před 8 dny
My legs ouch !!!!!!
Good Ole Dude!
Good Ole Dude! Před 8 dny
Definitely proud of you kid! Keep up the good work!
Deniz Před 8 dny
4 minutes into the workout and I'm dying 😭 6 minutes to go
Kristína Vasilova
Kristína Vasilova Před 8 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 😂
Social Matters
Social Matters Před 8 dny
The best follow I’ve made in a while ! This girl has changed my life ❤️❤️❤️
Avantika Sanjay
Avantika Sanjay Před 8 dny
I loveeee this one!
Zoe Schommer
Zoe Schommer Před 8 dny
SO funny that you actually fell in 4:53 when he sang 'just keep fallin' I CANT HAHAH XD
Kawaii Pinto
Kawaii Pinto Před 9 dny
Muito bom
Emily-jane Fallon
Emily-jane Fallon Před 10 dny
Does this work please someone tell me xx
Lily Wilson
Lily Wilson Před 10 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!
patricia goeyardi
patricia goeyardi Před 11 dny
im dead im absolutely deceased
Paxist Před 11 dny
did it my first time... well I took more breaks than there were exercises... I am mad at myself
Chris Hanson
Chris Hanson Před 11 dny
How do you get the music rights for these videos?
Kati Winterstetter
Kati Winterstetter Před 11 dny
Ich hab fast angefangen zu weinen
She Gameplays
She Gameplays Před 11 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
Daisy Xavier
Daisy Xavier Před 11 dny
My knees hurt a lot after the workout. Is that normally or may I doing it incorrectly?
Sanni R.
Sanni R. Před 11 dny
Wow I did it :0 I might keep doing it and see myself getting better at it lol and maybe results
Luisanna Rojas
Luisanna Rojas Před 12 dny
Susanna Před 12 dny
The longest 10 min of my life
philiamaier Před 13 dny
I m just here to make a work out to a why don t we song 🎧
Marianne Herrera
Marianne Herrera Před 13 dny
I can't feel my legs
μολυσμενο_ μανιταρι
μολυσμενο_ μανιταρι Před 13 dny
Pamela you are the best! I literally can't stress enough how much you have helped me look and feel better
ashley arranz
ashley arranz Před 13 dny
wait can i lose butt fat doing this too?
Astrid Snowbridge
Astrid Snowbridge Před 14 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.
Katja Gerken
Katja Gerken Před 14 dny
wow, wow, wow! Mit Abstand eines meiner Lieblings- Booty Workouts. Es hat mir mega viel Spaß gemacht :)
Gabriella Vargová
Gabriella Vargová Před 14 dny
Why do i feel Like this was workout for legs 😆
Yrsa Kramer
Yrsa Kramer Před 14 dny
heyy how long did it take for you to see any results? I am doing this for a month now!
Emily Marius
Emily Marius Před 14 dny
Highly recommended I've seen results.. thank you Pamela😊
First Last
First Last Před 15 dny
That moment she finally goes to the ground 🥵😩😌
Purvika G
Purvika G Před 15 dny
This was a complete evergreen package!!!! The rainbow, workout on boat, and Pam ...... A WONDERFUL combo....😃😄😄
Blue Colt7
Blue Colt7 Před 15 dny
She is soooo sexy 😘
Ivy Galanodel
Ivy Galanodel Před 15 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 🙏🏻💖
Ilona Lesyk
Ilona Lesyk Před 16 dny
Боже дай мне силы быть таким же сильным человеком, как хвост памелы
TheTwo Sisters
TheTwo Sisters Před 16 dny
sumo squat is so tricky for meeeee
wendi Chu
wendi Chu Před 16 dny
I was already died after SQUAT HOLD💀😂😂😂😂
Alisia Parfentieva
Alisia Parfentieva Před 16 dny
ok, I did this one with a botty band and now I regret being born
Lenni Před 16 dny
Pamela: It is a booty workout Me: Then why does my back hurts like hell? 😂😂
Таня Тихоньких
Таня Тихоньких Před 16 dny
Кто из России?😁😁😁
Sairantri Pathak
Sairantri Pathak Před 17 dny
This burns like hell! Arghhhh!😭
Isabelle. Klm
Isabelle. Klm Před 18 dny
Me: mom look!! I’m wearing the same leggins as her !! Mom: wow you’re practically twins now I WISH 😭😂
NEIVA MARA Před 18 dny
shorturl.ca/quickdate4nakedsex Photos videona nude I LOVE YOU..! Из-за отсутствия лучшего слова, захватывает дух. Наборы яркие. Их богатый цвет и подвижный статус притягивают наблюдателя к действию. Костюмы являются декоративными, красивыми и работоспособными одновременно. Макияж выделяет костюмы, и никто никогда не замечает тот факт, что это люди, разыгрывающие части животных. Вы настолько увлечены образами всего этогоbwjn,.hiw
Rhocelle Tulud
Rhocelle Tulud Před 19 dny
started my new year workout with this one!
Tallie Boots
Tallie Boots Před 19 dny
Pamela: Doing everything in a row while smiling Me: dying inside 😂😫🥵
Lee Nguyen
Lee Nguyen Před 20 dny
I really like this workout! Short and sweet. Great workout. Thank you!
Denisa Nachtigall - Workouts at awesome places!
Denisa Nachtigall - Workouts at awesome places! Před 20 dny
I love this view 😍
Scarlet Herrera
Scarlet Herrera Před 20 dny
doing this after the new 20 minutes booty workout hits REALLY different oml
Pepita x Patricia
Pepita x Patricia Před 19 dny
Lea Graf
Lea Graf Před 20 dny
Omg after the new 20min booty+weights it´s kill you!!!!!
Karen Nicolas
Karen Nicolas Před 20 dny
nah cuz i’m doing this after i was just tortured for 20minutes
Mona Před 20 dny
same! My legs a literally shaking oh my god
Sujata Bhattacharya
Sujata Bhattacharya Před 20 dny
The moment when glute bridges are like the main punishment
salzkuu Před 20 dny
My mom: doing home office downstairs Me: holding both my hands to my mouth so no one can hear me scream
Manuela R.
Manuela R. Před dnem
Omg yesss ☠️😂
salzkuu Před 20 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
Maria Buchenko
Maria Buchenko Před 21 dnem
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 😇
Abul Hossain
Abul Hossain Před 21 dnem
Side To Side . Song? 😄
anne leblanc
anne leblanc Před 19 dny
i’ve been here all night
LILMILD Před 21 dnem
More leg workoutt pweaseeeee ✨✨♥️
I dont need name
I dont need name Před 21 dnem
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!🏁💙
A Deny
A Deny Před 21 dnem
Io che come scusa fermo il video per vedere l arcobaleno😂💗
Allison Hoang
Allison Hoang Před 22 dny
I'm doing the workout cuz my bois WDW "fallin'" is played and I love em
Hadas Italki
Hadas Italki Před 22 dny
wow amazing workout in such amazing view 💕💕💕 thank you!
Fog Music International
Fog Music International Před 23 dny
My Adrenalin is pumping , l love what l am feeling, thank you so much.
Fog Music International
Fog Music International Před 23 dny
l think it's time to go back to the gym.
Zink Er
Zink Er Před 23 dny
The legend says that we write a comment with 1 hand
Müziğin Sesi
Müziğin Sesi Před 24 dny
Carina Hofstetter
Carina Hofstetter Před 25 dny
Does this work actually??
rafa Před 25 dny
2:27 no thank you, I choose to stay alive
Branka Gluvic
Branka Gluvic Před 25 dny
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 🎍🍄🍀
cheese burger
cheese burger Před 26 dny
im just gonna avada kedavra myself
Chubbi Turtles
Chubbi Turtles Před 26 dny
smh I lift weights and I couldnt finish this workout T^T
Miles Watson
Miles Watson Před 27 dny
That moment when she stumbles slightly I was like Duke in "Rocky V:" SHE'S NOT A MACHINE!! SHE'S A WOMAN AFTER ALL!!"
浣熊11 Před 27 dny
Wow Lovely
Wow Lovely Před 27 dny
There's a rainbowwww
Sofia Carichino
Sofia Carichino Před 27 dny
Can this workout just help me to get the bubble butt but also loose fat on legs?🥺
Caitlin Hanrahan
Caitlin Hanrahan Před 29 dny
The rainbow in the back tho 😍
Misslilly8 Před 29 dny
Perfect view, workout and songs! 🌈
susi sonnenschein
susi sonnenschein Před 29 dny
well i‘m alive but i‘m dead HAHAHAHAHA
Elizabeth Long
Elizabeth Long Před měsícem
When the Why Don't We remix came on... officially dedicated to this workout.
Nina Yasha
Nina Yasha Před měsícem
Love this one
Contortion Kaytlyn
Contortion Kaytlyn Před měsícem
Ok this hurt my thighs not my butt but ok
Sieh ́s Lotta!
Sieh ́s Lotta! Před měsícem
Wenn ihr sehen wollt, wie es aussieht, wenn ein blutiger Anfänger sich durchquält, dann schaut doch gerne mal rein ;) csposts.info/cd/video/rdSJyKp0sn6rssk
Faye Spaan
Faye Spaan Před měsícem
I really love this one! I did this workout with a resistance band and I can feel the burn!
Sophia Hunt
Sophia Hunt Před měsícem
Let’s take a moment to appreciate the song choice when she played falling by why don’t we
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