10 MIN BUBBLE BUTT - Glute Bridge Burnout / no squats, no jumps, knee-friendly I with Equipment

lay down on the floor & set your booty on fire ♥︎ low-impact, no squats, no lunges or jumps - but very efficient! / Werbung

Can I fill 10min with ONLY Glute Bridges? HELL YES.
We isolate the butt muscles & train them without using a lot of thigh strength. This way we can grow our booty, not the legs :)

You will like this workout, if you...
- like glute bridges :D we do them in ALL kinds of variations today!
- want to grow your bubble butt
- need a routine to ACTIVATE your glutes in the beginning of your leg day. This makes sure you use them properly during all the exercises following afterwards (squats, ..)
- want to END your leg day with a BANG and totally kill your booty :D
- have bad joints or knee pain
- don't feel like jumping or sweating. Everything is down on the floor :)

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Equipment:

▸ 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 :)

▸ I also added a resistance band. This is definitely helpful to put more focus on the booty. I can especially recommend it, if you want to target the sides of your butt. In case you don't have a booty band yet - don't worry! You can still do this workout :)

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▸ 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.

▸ my Pam App ♥︎ Free workout plans, tips & recipes:

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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.

[catthelazyone]

"there is a big risk of lowering your hips.." NO PAMELA, THERE IS A BIG RISK OF ME DYING

[sooling]

when pamela started by saying she needed to explain and put the rules on the screen...i knew....i was about to die

[atinaranjbarofficial]

I was shaking so hard in “holds” it looked like “pulses”

[sunnydoriz]

Guys, it's super okay if you did the workout without the weight and also if you have breaks. Pamela is profesional trainer and you are doing soo good! Don't give up! One day you will do it with weight and also without breaks

[dianaciobanica]

when I voted for the story I didn't know I was voting for my death sentence

[charline]

girl lemme tell yall something...This will shake ur legs more than any man could ever

[gaborpakozdi]

just wanted to quickly appreciate how Pamela tested, filmed, edited and uploaded this video yesterday within one afternoon! thank you so much for your hard work & thanks to Dennis!

[Momo-yjcj]

"I hope your butt is burning."
*Checking to see if my butt is still there*

[lina_naa]

That was the most intense booty workout I’ve ever done... I literally almost cried, i got sweat in my eyes, I got a cramp in my thigh and I destroyed my workout mat with my fingers because of the pain.... but it was worth it, I’m proud of myself and everyone that finished this workout!

[alessiapan]

I mean, after doing this, I think I deserve a bubble butt.

[kassimiaya]

Bro i've been doing this workout every week since she dropped it and im still scared everytime im about to do it💀

[SimsInfoVideo]

everyone in the comments: this is the hardest workout i've ever done
Pamela: puts it in the beginner plan

[aimeemay]

My cat literally came and sat underneath my bridge during the wide hold so no matter how badly I wanted to lower my hip... I couldn’t.

[beartheburn]

Pam you've helped me achieve my dream body
My hamstrings are perfectly toned
My abs have a midline
My arms have visible muscles and my overall body is in its best shape

[ZeeB]

Pam:if it gets too hard remove the weight
Me: does the whole workout without the weight🙂

[Jk-dfsm]

Me after 40 sec of doing it: Rules are meant to be broken anyways😬

[CarolineSophie]

Be careful with this one guys! ⚠️ I started getting lower back pain from it, because by the end I couldn’t keep my form correct. Don’t lift your hips as high if you feel like you’re starting to arch your back. All the strength should come from your glutes 😊💙

[franzix]

To everyone who wants to prepare themselves for the workout in the comments: you can't be prepared for this workout, it's burning like hell. Didn't survived it haha. Thanks to Pamela for this one. I will have a new challenge for the next weeks: complete this one without pauses

[mashahakobyan]

Pamela: I know this hurts, but I promise, the next one's gonna burn
Me: pardon?

[idklol]

Guys if you do this please make sure you do the bridge correctly. Much love to Pamela but if you hyperextend your back like she shows you to you’ll give yourself lower back pain and it won’t target your glutes properly. Imprint your spine into the mat, tighten the core, then lift your pelvis and tuck your tailbone under. You chest is staying on the mat. The bridge won’t be nearly as high but it’ll work way better and you won’t hurt your back.