20 MIN BOOTY WORKOUT - Weights & Booty Band / double the torture for a round booty I Pamela Reif

29.12.2020 г.
1 877 467 Показвания

want to grow your booty? ♥︎ let's use weights AND a booty band! / Werbung
If you don't have a proper weight, don't worry! Read my "homemade weight tutorial" below ♥︎

▸ This routine is on the same level as the other "20min Booty + Thigh with weights" that I uploaded before. Got tired of the old one? PERFECT - switch it up with this workout!
I am using a 10kg / 22 lbs dumbbell. Please choose a weight that feels good for you.
Weights help us to increase the intensity of a workout, build rounder muscles (booty alarm) and make us stronger!
Your home-made weight:
1. Take a bag
2. Search for dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc.
3. You can easily put 6 to 10 packs into one bag. That makes 6 to 10 kg :)
The workout consists out of:
- a Booty Activation with banded Glute Bridges
- a Mix out of standing exercises & ones on the floor. Switching between Squats, Deadlifts, Good Morning, Fire Hydrants, etc.
- a Glute Bridge Burnout ... with weight + booty band! For the ultimate burn.
Things to make sure:
▸ bodyweight focusses on your HEELS, don't shift your bodyweight onto your toes = Squats, Deadlifts, Glute Bridges
▸ your BACK stays STRAIGHT. Don't round it! = DEADLIFTS, Good Mornings, Squats
▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards = all exercises
▸ squeeze your BOOTY as hard as possible and hold the tension as long as possible, if you have troubles with only growing your thighs = all exercises
The video is in full length which means you can just follow whatever I’m doing.
▸ 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 Cookbook:
German Version: amzn.to/2RZ3zID
English Version: amzn.to/2YxFhb7
Business Contact:
Music by Epidemicsounds.com
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.

  • bubble butt, bubble bubble bubble butt - who's here for it? I've been training my precious booty for years now.. so don't worry if you struggle a bit more than me! ... just remember to: SQUEEZE IT 😂😂😂😂

    Pamela ReifPamela Reifпреди 23 дни
    • Timeless

      Bülent DoganBülent Doganпреди 2 дни
    • This is so far the hardest booty workout I've ever done in my whole life.....

      Sky WSky Wпреди 3 дни
    • Ich enjoye es🤣

      Felicitas ChristFelicitas Christпреди 4 дни
    • 🔝🔝🔥🔥🔥

      Corina SuareCorina Suareпреди 6 дни

      S EYS EYпреди 10 дни
  • girl I almost died... but thank you

    Lauren ArvizuLauren Arvizuпреди час
  • I have tried so many workouts for booty but this one works the best! Thank you, Pamela, keep up the hard work!

    Jahan RahmanovaJahan Rahmanovaпреди 2 часа
  • The last time I did this workout I finished undone because I had COVID 🤒 and I didn’t know it. Two weeks after I did again with a little margin of energy 😃

    Arturo MizraimArturo Mizraimпреди 5 часа
  • 'guess I'm traumatized now..

    Nele PetersNele Petersпреди 5 часа
  • Your beauty eclipses any torture 😘

    Arturo MizraimArturo Mizraimпреди 6 часа
  • The first time I remembered to slowly lower it down, Not just drop dead💪🏆😂😂

    Nina VorobeyNina Vorobeyпреди 9 часа
  • omg this was killer!!! first workout that actually made the booty burn

    Melanie Jhoie Pureza IntudMelanie Jhoie Pureza Intudпреди 10 часа
  • One of your best workouts loved it( So many tears rolled out of my eyes and fire from my booty)

    E.u U.eE.u U.eпреди 20 часа
  • i loved loved LOVED this workout!!! Thank you for the burn

    ufoufoпреди ден
  • Just Excellent.

    Tatiana Sosa ConcepcionTatiana Sosa Concepcionпреди ден
  • Wow!! That was great, please make more videos like that

    Hana2002stepanova ŠtěpánovaHana2002stepanova Štěpánovaпреди ден
  • love this one!!!

    Weronika DobryWeronika Dobryпреди ден
  • how are you not sweating? I look like I just came out of the pool

    Nova AllmyrNova Allmyrпреди ден
    • Hey I love this channel so much like it makes

      vbddfy euuytvbddfy euuytпреди ден
  • At the end I was literally telling myself, "you had two babies without meds...you can do this!" That's how bad it was burning! My new fave video!

    Jaime DJaime Dпреди ден
    • I have never said „fuck“ and „fuck my life“ 20 minutes straight before this 😰 Thank you 🔥

      vbddfy euuytvbddfy euuytпреди ден
  • I've been practicing with you for the seventh month, the effects are amazing❤️

    nickooosia xoxonickooosia xoxoпреди ден
  • tu si mat propr, ma io ti amo

    giulia gesualdigiulia gesualdiпреди 2 дни
  • I'm going to try and do this for 4 weeks. 2 days on 1 day off. I will keep everyone posted on how it works :) I can give measurements before and after, and I'm going to be eating a balanced diet, not much junk food and enough everyday to keep me healthy. day 1: challenging but fulfilling. day 2: hi guys just did it this morning, still quite challenging, those squat hold abductors kill. measurements are 32-25-37.

    StripedTeaStripedTeaпреди 2 дни
  • The advantage of being Asian is that you always have a pack full of rice (in my case 10kg) in the storage room...! O.o !!! Thanks for the burn Pam!

    linda ulinda uпреди 2 дни
    • But some rice grains spilled out during the workout although the package was brand new.. Now I have to clean up my room but the burn was worth it! Plus, I can vacuum my floor and have two things done! :D

      linda ulinda uпреди 2 дни
  • How long will it take to notice a difference in glutes growing stronger? If I do this every second day?

    Sinead MurraySinead Murrayпреди 2 дни
  • Vous êtes incroyables les gars ! Cette vidéo était énorme, un gros bravo !

    bcvbb hyuibcvbb hyuiпреди 2 дни
  • every time it's 16:45 i die laughing like an idiot thru all the pain

    AfrahAfrahпреди 2 дни
    • @bcvbb hyui lol is that sarcasm

      AfrahAfrahпреди 2 дни
    • You're so great ??

      bcvbb hyuibcvbb hyuiпреди 2 дни
  • We should add the verb "to reif " in the dictionnary , so we can say : This workout reifed me ! Which refers to "killed me " :)

    Rime ELkherratRime ELkherratпреди 2 дни

    Kamryn MooreKamryn Mooreпреди 3 дни
  • This is the real Blue monday

    Elleblonde93Elleblonde93преди 3 дни
  • Pam: hold it as high as you can Me: no Pam: please Me: ah ok

    Ekaterina MinaevaEkaterina Minaevaпреди 3 дни
  • great workout

    SFXfying makeupSFXfying makeupпреди 3 дни
  • never called for God as much as I did with this workout lol

    nenapcdfnenapcdfпреди 3 дни
  • Bad asssss for real!! Burning 🔥 AfF!!!! The longest and happy 20 min of my life 😃😄🤩

    Diana KarenDiana Karenпреди 3 дни
  • I have never said „fuck“ and „fuck my life“ 20 minutes straight before this 😰 Thank you 🔥

    Parinaz PooryazdanParinaz Pooryazdanпреди 3 дни
  • Watch to the end, it gets funs :)

    vbddfy euuytvbddfy euuytпреди 3 дни
  • It was a bomb!;)

    Monika VangelovaMonika Vangelovaпреди 3 дни
    • Pam: Let's start with booty activation. Me who did the 12 min booty activation before: 👁️👄👁️

      vbddfy euuytvbddfy euuytпреди 3 дни
  • I don’t know whether I feel more dead after a Pam workout or more alive ? 🤔

    Clara BröcherClara Bröcherпреди 3 дни
  • 1-2

    Manon LafonManon Lafonпреди 3 дни
  • Shut up

    opinio opiopinio opiпреди 3 дни
  • This is my first training after a while And I felt the burning and shaking lets see if tomorrow I walk normally

    Katherine MoriKatherine Moriпреди 4 дни
  • 🔞 adult 18+ photos & videos tinyurl.com/fllrtbanggreensex み ゃ あ こ さ ん! ฅ (̳ · ̫ ̳ ฅ) ニ ャ ン 💕 TANTA BEYEZAS QUE DIOS A HECHO EN ESTE MUNDO ASERE Y DISEN QUE DIOS ES MALO SI DIOS ES MALO NADIE ES BUENO ASERE MIL GRASIAS POR TANTA BEYESAS I loro stati in the salute rispettivi prevenirli 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.

    Sisilia HestySisilia Hestyпреди 4 дни
  • Love this workout 😭😭❤️probably my new favorite booty workout

    Chelsea ManuelsChelsea Manuelsпреди 4 дни
  • The best Booty Workout you ever did! My legs are shaking and I cannot get up so I‘m writing this xD

    Nina KhnNina Khnпреди 4 дни
  • Every time she says “make it burn 🔥 “ I’m like “ it’s already burning dude “ like hell no...🥵🔥🥲😂😂❤️

    Vasilena GoranovaVasilena Goranovaпреди 4 дни
  • Love your video

    bouytt guytbouytt guytпреди 4 дни
  • How does she not take a break in between every excercise? I have to pause to recover.

    hitreleasehitreleaseпреди 4 дни
    • If my butt isnt rock hard after this, I dont want it 😂

      bouytt guytbouytt guytпреди 4 дни
  • This is definitely the HARDEST booty workout she did

    MarianaMarianaпреди 5 дни
  • me: wants a round booty *clicks the video* Pam: so you chose dead 🥰

    amiamiпреди 5 дни
  • hi Pamela

    waznt mewaznt meпреди 5 дни
  • 13:44 👍👍🎗️ I can't even explain how angry I get when someone walks in on me doing this.

    math buttermath butterпреди 5 дни
  • I am getting better at this 🥰🥰🥰🥰💪🏿💪🏿

    Suchapretty StarSuchapretty Starпреди 5 дни
  • Pam: Let's start with booty activation. Me who did the 12 min booty activation before: 👁️👄👁️

    Ayesha ZAyesha Zпреди 5 дни
  • Yay!

    dcoog anmldcoog anmlпреди 5 дни
  • I’m dead on the second exercise

    Biba ManilaBiba Manilaпреди 5 дни
    • which made it all funnier. Hahaha

      dcoog anmldcoog anmlпреди 5 дни
  • Why do I watch this, as a man?

    Петр ВолынскийПетр Волынскийпреди 6 дни

    semiautomaticissemiautomaticisпреди 6 дни
  • WARNING! killer workout even with... a 5-litre canister of demineralized water ^^

    graciegracieпреди 6 дни
  • Please make one for beginner and no equipments!

    Veronica ChiuVeronica Chiuпреди 6 дни
  • Pam: "Good morning" Me: "Good bye"

    Rachel AurelliaRachel Aurelliaпреди 6 дни
  • "If you feel like it's not hard enough" I can't imagine anyone thinking that during this workout lol

    Katrien VermeirenKatrien Vermeirenпреди 6 дни
  • Alternative for the weight "Anything dense and heavy" - all I could think of was myself 😅

    It's MeIt's Meпреди 7 дни
  • If my butt isnt rock hard after this, I dont want it 😂

    Anežka BělohlávkováAnežka Bělohlávkováпреди 7 дни
  • "Tha bootieh" it's in my head all time

    Antonella SwiftAntonella Swiftпреди 7 дни
  • omg my legs started shaking halfway through the workout😂😂 hopefully i get stronger

    Mia CassaroMia Cassaroпреди 7 дни
  • Thank you for this super workout!

    Czech Crazy GirlsCzech Crazy Girlsпреди 7 дни
  • I sincerely hate you, Pam😭. I've been crying while doing this. But still, thank you😘.

    Jekaterina SuvorovaJekaterina Suvorovaпреди 7 дни
  • You should do more of these workouts for the ones like me, who are looking for harder workouts using home equipments. Specially on quarantine. Thank you so much for the workout! You helped me a lot!!!

    ThePretty197ThePretty197преди 7 дни
  • From now on this will be my favourite workout! My booty was on fire! This is so effective! Thank you so much!

    MyLifeTripMyLifeTripпреди 7 дни
  • omggg

    SamuelSamuelпреди 7 дни
  • After redding the comments now i scared of her i swear:👁👄👁

    BerfinBerfinпреди 7 дни
  • When Pamela tells us to slowly release at the end, my legs SLAM shut

    Jessica TownesJessica Townesпреди 7 дни
  • Love this video! Can you do a full body video with longer resistance bands?

    Lesley AdmanaLesley Admanaпреди 8 дни
  • Pam, I would like to apologize for the profanities I screamed at you during this workout. Plz forgive me

    Adrianna PerronAdrianna Perronпреди 8 дни
  • I am now so afraid of sitting down or standing up 🥵

    Adity Das GuptaAdity Das Guptaпреди 8 дни
  • Its like my soul is also burning hahaha

    Leigh BorromeoLeigh Borromeoпреди 8 дни
  • omg I love this work out!! I really enjoyed it. my muscles were sore the next day :D

    MikiMikiпреди 8 дни
  • wow! loved it, i like it more than the other 20min booty weight workout! go pam,go!!

    LeoooxdLeoooxdпреди 8 дни

    semiautomaticissemiautomaticisпреди 8 дни
  • After this workout I have feelling that I have just only my booty😅 bc it`s burning so good 💪🍑

    maria sivetsmaria sivetsпреди 8 дни
  • I literally had a cardiac arrest doing this

    Sofia LangrishSofia Langrishпреди 8 дни
  • I litterly cant walk after this

    Donna EitingDonna Eitingпреди 8 дни
  • I cried during this one

    Linda MezziLinda Mezziпреди 8 дни
  • No Pamela I didn't enjoy it ! See you tomorrow though at 5pm sharp East Africa Time 🌍 😎

    Imelda KamauImelda Kamauпреди 8 дни
  • I didn't know it was possible to have butt cramps

    Bella BambinoBella Bambinoпреди 8 дни
  • It was amazing. I really enjoyed all the pain, and my butt too :X

    ASClaudia92ASClaudia92преди 8 дни
  • My ass is shakin’

    Simona JánošováSimona Jánošováпреди 8 дни
  • Really amazing

    eioshen boboieioshen boboiпреди 8 дни
  • Week 2 and I wanted to cry during this workout so bad😭😭

    Déh SimãoDéh Simãoпреди 8 дни
    • Thanks Pamela! I love your classes and your playlists! Never gets old.💃🏻✨

      eioshen boboieioshen boboiпреди 8 дни
  • perfect, thanksss :)

    alemoeckelalemoeckelпреди 8 дни
  • woooow

    Camila SilvaCamila Silvaпреди 8 дни
  • Im pretty sure its the hardest booty workout. No, i didnt try yet. Just watched.

    Juvia HaakJuvia Haakпреди 8 дни
  • My booty just die....

    Roxanne C.Roxanne C.преди 8 дни
  • 3:42-16:42

    Aurelie CAurelie Cпреди 9 дни
  • WonDerFuuuL....! GooD B🍑🍑Tyyy EXeRCiSeS....! FaNTaSTiiiC.... LoVeD iT....! BeAuTiFuuuL.... PaMeLaaa.... 👌🆒👏🆒👍🆒👏👌💙💗💗💙😘😘💗💛💛💗😘😘💛💙💙💛😉😻👑🔝🌟🌟🍑😋😍🍑😋😍🍑😋😍🌹🌹🌹🍑😋😍🍑😋😍🍑😋😍🌟🌟🔝👑😻😉💛💙💙💛😘😘💗💛💛💗😘😘💙💗💗💙👌🆒👏🆒👍🆒👏👌🤔🤔🤔

    GAAVOKGAAVOKпреди 9 дни
  • I was hurting from the activation :D I haven't been in this much pain since I started working out years ago lmao

    thisismymagicshopthisismymagicshopпреди 9 дни
  • Does it mean I'm advanced if I wasn't crying??

    Jona SturmJona Sturmпреди 9 дни
  • Egal wo ich suche, ich finde die Antwort nicht und werde langsam bekloppt: WELCHE BOOTY BANDS BENUTZT SIE???

    DlDlпреди 9 дни
  • The "well done" at the end is the most beautiful sentence I've read today

    Beatrice FerriBeatrice Ferriпреди 9 дни
  • Literally by the end I was crying streams of tears

    Chie TanakaChie Tanakaпреди 9 дни
  • I just want to say, thank you for these videos. You defenitely have become my favorite workout instructor on youtube :) the workout are challenging enough but also not too difficult or complicated, and you have such a calming and positive energy and voice

    Helmi YlisirniöHelmi Ylisirniöпреди 9 дни
  • please do more workouts with weights !

    A MajdziaA Majdziaпреди 9 дни

    Ryma MOUHOUBRyma MOUHOUBпреди 9 дни
  • At what weight should I start to use dumbell if it is my first time lifting? (i have been working out for 7 months now, getting started with weights)

    Jamaica VinuyaJamaica Vinuyaпреди 9 дни
    • try 10-15 lbs

      norah haquenorah haqueпреди 5 дни
  • Thanks Pamela! I love your classes and your playlists! Never gets old.💃🏻✨

    Kirstin Van AsKirstin Van Asпреди 9 дни