20 MIN BOOTY, GYM STYLE - Circuit Training with breaks / no quads, only booty / Weight & Booty Band

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You can do this at home or in the gym ♥︎ This will 100% help to GROW your booty - the heavier your weight, the harder & more effective! / Werbung

▸ I am using a 16kg / 35 lbs dumbbell. Please choose a weight that feels good for you!
Real talk: I could have also survived with a heavier one :D If you’re in the gym, feel free to use a barbell with a cushion!

I LOVE THIS WORKOUT!!! I really do :D This will be my new favorite weight workout for seeee boootaaay.
▸ it is heavy, but not „oh gosh I am dying“-heavy
▸ the burn is beautiful ONLY in the butt - but(t) it's no torture
▸ NO SQUATS = no risk to only feel it in your thighs
▸ it’s perfect to combine with my other videos, without overdoing it for the muscles

The workout consists out of:
4x Circuit: Glute Bridge + Fire Hydrant, in lots of variations
3x Circuit: Stiff Deadlift + 1-Leg Glute Bridges
….aaaand: BREAKS :)

You will like this video, if you like my:
- 20 MIN BOOTY WORKOUT - weight & booty band
- 20 MIN BOOTY + THIGHS - with weight
- 15 MIN BOOTY - weight, booty band
- 10 MIN BUBBLE BUTT - Glute Bridge Burnout

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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 video is in full length which means you can just follow whatever I’m doing.

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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:

▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.

▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!

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I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎

1. Tiësto & Charli XCX – Hot In It
2. Robin Schulz & David Guetta - On Repeat
3. David Guetta & Afrojack ft. Missy Elliott, BIA & Doechii - Trampoline
4. Luude x Mattafix - Big City Life
5. SVRCINA - Next Generation
6. Rammor - Voices In My Head
7. Jubël – So Sick

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Business Contact:

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Disclaimer:
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 pe

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PS: I'm wearing my newest Pam x Puma collection here!! It is available all over Europe (if not sold out lol 😂)

Send me pics of you wearing it on Instagram!! ❤️❤️❤️ Can't wait to see you DMs

PamelaRf

the moment when the workout is so intense that the breaks don’t even feel like breaks, it’s just quickly getting ready for the next movement 😂😂😂

gaborpakozdi

Maybe it's just me because I really like weight, intense workouts, but I had to check the video length twice to believe that these were really 20 minutes!! They flew by! Jason's feels like one hour in comparison and it's the next in line today I just want to cry for 8 minutes instead x'D

mariposa

As a person that only does Pam workouts and doesn't visit the gym, I thoroughly enjoyed the structure of this workout. I've wanted to take my booty to the next level and I can definitely feel that happening today! Xoxox, Pam! Thank you 😊 💓

victoriaadams

Pamela, I just wanted to say thank you for all you do .You’re the reason why I’m motivated everyday to workout and go to the gym or workout with you. I am the strongest I’ve ever been thanks to your workouts!! Thank you so much!

mck

When I first did your exercises I wore sweatpants and t shirts and you’ve given me the confidence to reveal more of my body and love myself more. Thank you for that. Have a wonderful birthday :P

kateg

and here i am with my plastic booty band, chair as a bench and a bag filled with 6kg of notebooks instead of a weight. thinking how am i gonna wak to school tomorrow after this workout. thats a great start of 2023. 😂❤

tajda_contortion

Thank you so much for using my song Voices In My Head at 13:54😍❤

rammor

this is the video everybody will be watching at the gym from now on!!! Of course I’m taking Pam to the gym with me, thank you so much❤️ this is pure fireee🔥

karenke

Omg I love the 20 min booty workouts! I’ve been doing those on repeat on leg day. I’m so excited to try this one out! Thanks Pam💕

fernanda__

YES THIS IS THE STYLE I WAS WAITING FOR. Don’t get me wrong, your videos have helped me A LOT as a beginner, but a lot of your og followers have searched for something harder and more gym oriented, I haven’t done a video of yours since a year and I’d be soooo happy to do one of yours again !!

espsl

Glad someone is doing some bench workouts! Always on the lookout for these.
With the deadlifts, it's a hinge-hip movement. Push your hips back to the wall behind you and only go down as far as your hips are still moving backwards. No need to continue lowering your weight past that point, it puts you at risk of injury.

girl_on_fire_x_x

Love these weighted circuit style workouts! I would love to see more abs videos (weighted or just body weight) where it puts less strain on the lower back - so less movements that would require laying on your back. Movements such as planks are okay. Thank you

tyeung

I'm so thankful for Pamela, I began my fitness journey a little before the first Covid pandemic. I literally tried all the fitness influencers on youtube, then started going to the gym when it reopened after covid. Pamela is the only influencer that has stuck with me, and I keep doing her workout to this day. Much love and thank you Pamela for getting me into fitness and still keeping your workouts free after all your success❤️🤞🙏💋

joanad

Don't know why whenever I am feeling the lowest in life and watch Pam doing what she love the most so brilliantly, it fills me up with so much positivity and will to do and become better!! My words will always fall short for how much I want to THANK YOU Pamela for spreading such positive and energetic vibes even to people sitting miles away from you through your work♥️✨ Love you Pam keep inspiring 🔥♥️

aakritisharma

I love how consistent Pam is with posting these workouts for us, and ALWAYS having so much variety in them!! 🥰 We stan a workout queen❤️‍🔥

aeeria

This was such a great workout, I think it’s my new favourite. The burn was perfect and it was so fun. Let’s ignore, that I used an 4kg weight & a light booty band, but that was perfect for me🙃😂💖

mina_soph

I just joined the gym a week ago! And realized that there’s not much of videos on YouTube about gym workout BUT I guess Pamela always reads my mind we want more of theeeseeee!!❤️😍😍😍😍

noufbeauty

This was just crazy! This was never 20min. First I was a bit scared beacuse of my cold I have since 2 weeks (it just don't want go away) and I haven't trained the last 2 weeks because of this. This was the first time I've done a workout again after this and I have to say I have felt great doing this! Thank you Pam for everything. This is only possible with the condition from your workouts (to be this fit after two weeks of break and having a cold). Hope I see you once in a lifetime in real. xoxo

hallihallo

Finally I have been waiting for this like forever I love this workout is so intense but I love it Thank You Pamela ❤️❤️❤️ oh yes and btw Happy Birthday Pamela 🎂🥳 wish you always the best I love you so much ❤️❤️❤️

Olivia_Suhendra

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