20 MIN LEGS + BOOTY - Let's train together / No Equipment I Pamela Reif

That's gonna be INTENSE! / Anzeige

We start with "10min Booty Activation" to really FIRE UP those glute muscles & continue with the "12min Leg Workout". Grab a booty resistance band, if you have one! 
I talk you through the exercises & give you little tips on how to train your booty more effectively. Sweating together is easier than being all alone haha! 

▸ Equipment: if you have a booty band, you can use it :) If you don't have one, don't worry! Otherwise you only need a soft surface (like a yoga mag or soft towel)
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By the way: this is DAY 5, Week 4 of my Home Workout Plans (you can find them on my Instagram).

 ▸ You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights.

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Music by Epidemic Sound

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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.

[sTarRyNiiTeX]

I live to see the "well done" at the end of the video

[Hello-dtur]

Me: *laying on the ground* That‘s too much I can‘t do it anymore.
Pam: Don‘t Quit!!!
Me: How tf did you see

[albafdez]

Shoutout to those on the floor reading the comments

[sassi]

Pamela at the end of the workout: "Ugh, I'm starting to sweat"
Me 5 min into the workout: *lying in a puddle of sweat*

[annettegarcia]

Pam: Okay we almost finish...
Me: Yay
Pam: ...this exercise
Me: Oh no

[jadeleong]

I constantly look forward to the 3 second buzzer every damn time!

[Mar-gytm]

The way she says "booty" is so adorable, I love her accent

[oshinyadav]

Me and my bf are following this woman's workout videos during quarantine, and while i was doing the abs workout my bf told me i look like a fat worm struggling to stay alive. So yeah, its going great.

[CarolineSophie]

This isn’t 20 minutes… it’s 22! 😱 Every minute counts when it comes to Pamela‘s workouts 😅🔥

[annauwuuwu]

Pamela in the final minute: *I have drops of sweat rolling down my forehead.*

Me in the second exercise: *Ive created a new ocean on my room.*

[dietitianandreaurizar]

proud of all of you who want to get healthier during corona. ❤

[lizaa]

i loved training live with you, when i see you doing the exercises it is such a motivation for me to keep pushing. thank you so much for putting your effort for us! <3
much love from Poland

[kathy-]

Pamela: "We are not taking a break..."
me who already took like 10 breaks:"yeah

[alyssacampos]

Video title: 20 minutes
Pamela: "It's actually 22 minutes "
Actual video: 26 minutes

[lucyripin]

No body: 👁👄👁

Pamela at the end: hope you have a wonderf- (disappears)

[weiyitan]

pamela: using resistance band, talking while working out
pamela at the last exercise: I'm starting to sweat
me: no resistance band, doing a half-ass side plank, not talking while working out
me: sweating from the first exercise 😂

[karolinaxooox]

Just did this workout for the first time! Seems to be effective haha:) 

Here's the list of the exercises (30 sec each) if some of you wondered :

- Slow squats
- Squat hold abductor
- Squat w/ abductor
- Low side squat
- Squat hold abductor
- Slow squats
- Low side squats
- Jump squats
- Slow squat pulses

- Change position (30 sec)

- Fire hydrant (L)
- Fire hydrant pulses (L)
- Fire hydrant (R)
- Fire hydrant pulses (R)
- Leg abductor + hold

- Change position (30 sec)

- Booty lifts
- Booty leg abductor
- Booty hold
- Booty flutter kicks
- Booty leg abductor
- Booty hold

- Rest (1 min)

- Sumo squat w/ calf raise
- Hold w/ calf raise
- Pulse lunges (L)
- Pulse lunges (R)
- Jump in-out
- Squat hold
- Outer thigh lift (L)
- Outer thigh lift (R)
- Wide squat (R)
- Wide squat (L)
- Jump in-out
- Squat pulses
- Sumo squat w/ calf raise
- Hold w/ calf raise
- Side plank leg lift (R)
- Side plank leg lift (L)
- 1 leg glute bridges (R)
- 1 leg hold (R)
- 1 leg glute bridges (L)
- 1 leg hold (L)
- Glute bridge hold
- Booty lifts
- Booty toe taps
- Booty single leg lifts
- Booty hold

[kathyladrillono]

Pamela: "Oh is this a break?"
LOL I aspire to reach this level

[DottssaG]

if you are able to get through all this without stop, you re fit!

[yasminbittighofer]

Omg this was soooo hard🥵 my glutes are burning so much😂 please do more workouts with resistance bands I loved it 😍 love you