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

  zhlédnutí 2,638,908

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.

Tracy Greenwood
Tracy Greenwood Před 3 hodinami
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 hodinami
That’s tuff my booty better grow 3 inches after 😤😤
carlotta Před dnem
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 dnem
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 dnem
Wish more women look like this...
Anne S.
Anne S. Před 2 dny
I really, really love this workout😍👍
Cash Flex
Cash Flex Před 2 dny
Can u do a ariana grande “positions” workout 🏋️‍♀️
Laura Brown
Laura Brown Před 3 dny
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the figurine
the figurine Před 3 dny
My legs ouch !!!!!!
Good Ole Dude!
Good Ole Dude! Před 4 dny
Definitely proud of you kid! Keep up the good work!
Deniz Před 4 dny
4 minutes into the workout and I'm dying 😭 6 minutes to go
Kristína Vasilova
Kristína Vasilova Před 4 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 4 dny
The best follow I’ve made in a while ! This girl has changed my life ❤️❤️❤️
Avantika Sanjay
Avantika Sanjay Před 4 dny
I loveeee this one!
Zoe Schommer
Zoe Schommer Před 4 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 5 dny
Muito bom
Emily-jane Fallon
Emily-jane Fallon Před 5 dny
Does this work please someone tell me xx
Lily Wilson
Lily Wilson Před 6 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 6 dny
im dead im absolutely deceased
Paxist Před 6 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 7 dny
How do you get the music rights for these videos?
Kati Winterstetter
Kati Winterstetter Před 7 dny
Ich hab fast angefangen zu weinen
She Gameplays
She Gameplays Před 7 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 7 dny
My knees hurt a lot after the workout. Is that normally or may I doing it incorrectly?
Sanni R.
Sanni R. Před 7 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 8 dny
Susanna Před 8 dny
The longest 10 min of my life
philiamaier Před 9 dny
I m just here to make a work out to a why don t we song 🎧
Marianne Herrera
Marianne Herrera Před 9 dny
I can't feel my legs
μολυσμενο_ μανιταρι
μολυσμενο_ μανιταρι Před 9 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 9 dny
wait can i lose butt fat doing this too?
Astrid Snowbridge
Astrid Snowbridge Před 10 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 10 dny
wow, wow, wow! Mit Abstand eines meiner Lieblings- Booty Workouts. Es hat mir mega viel Spaß gemacht :)
Gabriella Vargová
Gabriella Vargová Před 10 dny
Why do i feel Like this was workout for legs 😆
Yrsa Kramer
Yrsa Kramer Před 10 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 10 dny
Highly recommended I've seen results.. thank you Pamela😊
First Last
First Last Před 11 dny
That moment she finally goes to the ground 🥵😩😌
Purvika G
Purvika G Před 11 dny
This was a complete evergreen package!!!! The rainbow, workout on boat, and Pam ...... A WONDERFUL combo....😃😄😄
Blue Colt7
Blue Colt7 Před 11 dny
She is soooo sexy 😘
Ivy Galanodel
Ivy Galanodel Před 11 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 11 dny
Боже дай мне силы быть таким же сильным человеком, как хвост памелы
TheTwo Sisters
TheTwo Sisters Před 12 dny
sumo squat is so tricky for meeeee
wendi Chu
wendi Chu Před 12 dny
I was already died after SQUAT HOLD💀😂😂😂😂
Alisia Parfentieva
Alisia Parfentieva Před 12 dny
ok, I did this one with a botty band and now I regret being born
Lenni Před 12 dny
Pamela: It is a booty workout Me: Then why does my back hurts like hell? 😂😂
Таня Тихоньких
Таня Тихоньких Před 12 dny
Кто из России?😁😁😁
Sairantri Pathak
Sairantri Pathak Před 12 dny
This burns like hell! Arghhhh!😭
Isabelle. Klm
Isabelle. Klm Před 14 dny
Me: mom look!! I’m wearing the same leggins as her !! Mom: wow you’re practically twins now I WISH 😭😂
NEIVA MARA Před 14 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 15 dny
started my new year workout with this one!
Tallie Boots
Tallie Boots Před 15 dny
Pamela: Doing everything in a row while smiling Me: dying inside 😂😫🥵
Lee Nguyen
Lee Nguyen Před 16 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 16 dny
I love this view 😍
Scarlet Herrera
Scarlet Herrera Před 16 dny
doing this after the new 20 minutes booty workout hits REALLY different oml
Pepita x Patricia
Pepita x Patricia Před 14 dny
Lea Graf
Lea Graf Před 16 dny
Omg after the new 20min booty+weights it´s kill you!!!!!
Karen Nicolas
Karen Nicolas Před 16 dny
nah cuz i’m doing this after i was just tortured for 20minutes
Mona Před 16 dny
same! My legs a literally shaking oh my god
Sujata Bhattacharya
Sujata Bhattacharya Před 16 dny
The moment when glute bridges are like the main punishment
salzkuu Před 16 dny
My mom: doing home office downstairs Me: holding both my hands to my mouth so no one can hear me scream
salzkuu Před 16 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 16 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 😇
Abul Hossain
Abul Hossain Před 16 dny
Side To Side . Song? 😄
anne leblanc
anne leblanc Před 15 dny
i’ve been here all night
LILMILD Před 17 dny
More leg workoutt pweaseeeee ✨✨♥️
I dont need name
I dont need name Před 17 dny
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 17 dny
Io che come scusa fermo il video per vedere l arcobaleno😂💗
Allison Hoang
Allison Hoang Před 17 dny
I'm doing the workout cuz my bois WDW "fallin'" is played and I love em
Hadas Italki
Hadas Italki Před 18 dny
wow amazing workout in such amazing view 💕💕💕 thank you!
Fog Music International
Fog Music International Před 19 dny
My Adrenalin is pumping , l love what l am feeling, thank you so much.
Fog Music International
Fog Music International Před 19 dny
l think it's time to go back to the gym.
Zink Er
Zink Er Před 19 dny
The legend says that we write a comment with 1 hand
Müziğin Sesi
Müziğin Sesi Před 20 dny
Carina Hofstetter
Carina Hofstetter Před 21 dnem
Does this work actually??
rafa Před 21 dnem
2:27 no thank you, I choose to stay alive
Branka Gluvic
Branka Gluvic Před 21 dnem
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 22 dny
im just gonna avada kedavra myself
Chubbi Turtles
Chubbi Turtles Před 22 dny
smh I lift weights and I couldnt finish this workout T^T
Miles Watson
Miles Watson Před 23 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 23 dny
Wow Lovely
Wow Lovely Před 23 dny
There's a rainbowwww
Sofia Carichino
Sofia Carichino Před 23 dny
Can this workout just help me to get the bubble butt but also loose fat on legs?🥺
Caitlin Hanrahan
Caitlin Hanrahan Před 25 dny
The rainbow in the back tho 😍
Misslilly8 Před 25 dny
Perfect view, workout and songs! 🌈
susi sonnenschein
susi sonnenschein Před 25 dny
well i‘m alive but i‘m dead HAHAHAHAHA
Elizabeth Long
Elizabeth Long Před 26 dny
When the Why Don't We remix came on... officially dedicated to this workout.
Nina Yasha
Nina Yasha Před 26 dny
Love this one
Contortion Kaytlyn
Contortion Kaytlyn Před 27 dny
Ok this hurt my thighs not my butt but ok
Sieh ́s Lotta!
Sieh ́s Lotta! Před 27 dny
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 28 dny
I really love this one! I did this workout with a resistance band and I can feel the burn!
Sophia Hunt
Sophia Hunt Před 29 dny
Let’s take a moment to appreciate the song choice when she played falling by why don’t we
rachael fearon
rachael fearon Před 29 dny
Good one I like the no stop burn
Velammal Bodhi Campus [Vidharrthini Madhan]
Velammal Bodhi Campus [Vidharrthini Madhan] Před měsícem
great sharing my new frnd sty blessed 👌🤝🤝👈
Llama Miller
Llama Miller Před měsícem
i cant feel my legs 😂
Eliza Day
Eliza Day Před měsícem
lyssa_pooh 123
lyssa_pooh 123 Před měsícem
Anyone else do a workout she does just a little bit different but she get results?😂
с Před měsícem
One of my favorite workouts! The scenery is beautiful, the music is amazing and the exercises are doable lol. Love you, Pamela!
Bonni_bonnitaa Před měsícem
Ich liebe dieses Workout! 😍
Anna Alentyev
Anna Alentyev Před měsícem
The rainbow behind you 🌈 💜
Zala Lukman
Zala Lukman Před měsícem
Love it!!!!
Ceren Demirci
Ceren Demirci Před měsícem
I think that this video is one of my favourites it burns so good and I think it affects immediately Love u Pam :)
Zainab Kabir
Zainab Kabir Před měsícem
this doesn’t feel like 10min more like 30min like if you agree🥵
ameliy Před měsícem
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