15 MIN BOOTY + EQUIPMENT / Weight, Booty Band - build a round butt I Pamela Reif

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No talking version ♥︎ Perfect to grow a round bubble butt! / Werbung

Since I have personally done my other weighted Booty Workouts sooo many times, that I know all my comments by heart, it was definitely time for another „non talking“ version, so I’m not annoyed by myself anymore haha!

I use a 6kg / 12 lbs dumbbell. 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 :)

Things to keep in mind:
▸ bodyweight focusses on your HEELS, don't shift your bodyweight onto your toes
▸ your BACK stays STRAIGHT. Don't round it!
▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards
▸ squeeze your BOOTY as hard as possible and hold the tension as long as possible, if you have troubles with only growing your thighs.

You will like this video, if you enjoy:

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➞ my Pam App ♥︎ Free workout plans (8 versions), lot of recipes & tips:

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
30min, 45min and Beginner Friendly. Check out the Highlight Bubble "Workout Plans" for that.

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

1. BURNS – Talamanca
2. Joel Corry – I Wish (feat. Mabel)
3. Dario Rodriguez, SKILLO – Snow in June (feat. Cosmo Klein)
4. Alok – Wherever You Go (feat. John Martin)
5. Tiesto, Ava Max – The Motto

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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 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.

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I hate jump squats with all my heart 💖

meenalverma

Never stop doing your training just because you have reached the goals!

indrawatisutanto

me: *dancing to the christmas dance & the dance like nobody‘s watching workout being in a fully happy holiday mood*
Pamela: *FIFTEEN MINUTE WEIGHTED GLUTE + THIGH WORKOUT* 😘

gaborpakozdi

You haven't seen results yet? Great, it means that your body needs more time to adapt to the workouts and exercises. Give yourself and body some extra time to adapt. Praise yourself and your body. Stop being to harsh on yourself. You are doing an amazing job. You are enough. You are trying your very best

eve

I think Pamela is the most loved-hated person in the world 😂 but she's amazing and she gives us a lot of motivation everyday. Thanks Pam, proud to be part of your army <3
(guys, “hated” in the sense that she makes us struggle during some videos and her challenges are really difficult, in my heart there is only gratitude❤️)

martagianola

So pleased by the fact that fire hydrants are not followed by fire hydrant pulses

tabaanya

I would love to see her incorporate excercises like bulgarian split squat and hip thrusts in her session. Those are the real deal!!!

katerinam

I love seeing people being so supportive and kind. I love seeing people not giving up, no matter (what) the circumstances. No matter how hard it is or how hard it gets

eve

If you can't do some of the workouts or exercises, that's fine. Over time you will become better and stronger. You will get used to the workouts. Just because you don't feel anymore the burn or you didn't sweat as much as you used to, it doesn't mean that you are not doing a good job or that you are not giving your 100%. Remember, sweat is not an indicator to how good or bad you have been working out. You are doing an amazing job keep it up. Don't give up

eve

remember: you’ve survived the GLUTE ACTIVATION, the 20MIN WEIGHTED LEG WORKOUTS and also the 10MIN INNER THIGHS before, wow! 🥰 i‘m rooting for everyone & for myself as well lol! 🍑

gaborpakozdi

Doing all these without any rest in between is too much. I have to pause a few times to catch up my breath.

iriszhang

I think we need a quad-focused routine and also a full body w/weights !!!

blehblehbleh

Being self-disciplined and self-motivated are the keys to success

AAmajai

If you are a woman who doesn't get enough exercise on a regular basis and you want to start strength training, you may find it hard at first. However, strength training releases a hormone called testosterone. This hormone has the effect of making you more positive, so if you don't give up and keep doing muscle training, you will gradually enjoy it and get closer to your ideal body. When you are able to achieve your ideal body makeup through your own efforts, you will feel more confident, and you can expect positive effects such as a brighter expression on your face.👍👍💪💪😻😻

cutejapanesecatsandanimals

First time I did it without breaks, feeling so proud! Thank you, Pam!<3

lorie

squats
squat + 10 pulses
weight swings
fire hydrant, L
fire hydrant, R
*repeat twice*
sumo squats
sumo squat pulses
jump squats
kickback, L
kickback, R
*repeat twice*
*30 seconds break*
side squat, L
side squat, R
jump + frog walks
plank sit + squat jump
*repeat twice*
squat hold

mjazalean

damn… you really gotta work to achieve doing that happy christmas dance afterwards! 😭❤️

gaborpakozdi

*Who’s here in day one of the weight loss challenge? 🙋‍♀️ to everyone here, you got this! We all believe in you!❤️*

maryfitness

At this point I don't even know if I'm crying or just sweating 😂

Nobadaddiction

These perfect songs you choose do not only keep me motivated and energetic during the workout but also help me create a fun playlist for my bachlorette party!!

gizemkurt

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