20 MIN BOOTY + THIGHS - with weights I build your booty & tone your thighs // TALKING MODE

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  • เผยแพร่เมื่อ 18 ต.ค. 2020
  • yaaaaay - our first workout WITH WEIGHTS! If you don't have any weights home - don't worry! I got you ♥︎ / Werbung
    I use a 10kg / 22 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 :)
    This workout is structured like this:
    - a Booty Activation, without equipment
    - 6 Supersets, including 1-2 weighted exercise(s) and a bodyweight burner
    - a Burnout with 6min of Glute Bridges, to make those butt cheeks buuuuurn
    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.
    The routine includes breaks! Yes, that's correct. BREAKS! :D
    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 / pamela_rf
    ➞ Food Account / pamgoesnuts
    __
    My Cookbook:
    German Version: amzn.to/2RZ3zID
    English Version: amzn.to/2YxFhb7
    __
    Business Contact:
    pamela_reif@icloud.com
    __
    Music by Epidemicsounds.com
    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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ความคิดเห็น • 2.4K

  • @PamelaRf1
    @PamelaRf1  3 ปีที่แล้ว +3526

    omg I just noticed there is a mistake with the workout name at THE FIRST exercise hahaha. SORRY 😂😂😂
    ❤️ I'm super duper excited to use weights again!!
    Love youuuuuuuu

    • @sayantikamondal6402
      @sayantikamondal6402 3 ปีที่แล้ว +25

      Love you Pam ❤️

    • @amiraar4056
      @amiraar4056 3 ปีที่แล้ว +13

      Thanks pam 🥰

    • @qiaodai1295
      @qiaodai1295 3 ปีที่แล้ว +57

      Don’t worry! My legs shake as hell at the end! I love it! Will be nice if more workout with weight in the future! Thanks Pamela! Brilliant and cute work!

    • @mauigio
      @mauigio 3 ปีที่แล้ว +24

      Hi Pam. You remind me of my X girlfriend. We are both recovering addicts who are now addicted to working out. She has years ahead of me, she got clean and sober sooner🙂but you and her KICK SO MUCH BUTT with similar workouts. It's hard keeping up with you, but im getting there lol. Girl, you are an inspiration. Thank you for being part of my recovery❤️🙂😻🦸 and keep up the great work Jedi!

    • @MissLolathequeen
      @MissLolathequeen 3 ปีที่แล้ว +11

      It was better without talking :(

  • @petraprebanda4077
    @petraprebanda4077 3 ปีที่แล้ว +5170

    “Even if it doesn’t burn yet” girllll it’s been burning since the 2nd minute 😂

    • @MaryJane-ld2js
      @MaryJane-ld2js 3 ปีที่แล้ว +24

      True! It's burning so hard
      🤣

    • @Ren-il3xn
      @Ren-il3xn 3 ปีที่แล้ว +24

      Yeah, its the single leg glute briges, jump squats, and the weighted pulses/holds

    • @lenak218
      @lenak218 3 ปีที่แล้ว +2

      Don't you have any muscles?? 😂😂🤦🏼‍♀️🤦🏼‍♀️

    • @ninar3721
      @ninar3721 3 ปีที่แล้ว +146

      @@lenak218 People are on different workout levels, and thats fine! I am sure you also felt that way when you started working out. Don‘t drag others down 😕

    • @kalliakoukou6949
      @kalliakoukou6949 3 ปีที่แล้ว +1

      Exactly 😝

  • @ludzioba2533
    @ludzioba2533 3 ปีที่แล้ว +4424

    I love when Pam talks on the videos, her voice is so relaxing although the exercises are not relaxing at all lmao

    • @DW_MASTER_666
      @DW_MASTER_666 3 ปีที่แล้ว +6

      😂😂

    • @outstandingvegan
      @outstandingvegan 3 ปีที่แล้ว +7

      It’s the best part

    • @user-rp7wt4hj3k
      @user-rp7wt4hj3k 3 ปีที่แล้ว +22

      I loved it. She inspires and push you to don't quit!!! It was the first workout with weights!!! 😍😘💕🏋️‍♀️

    • @Pablo-pd2gr
      @Pablo-pd2gr 3 ปีที่แล้ว +26

      I love when she doesn't talk. This is what makes her different from others.

    • @marcellehner4156
      @marcellehner4156 3 ปีที่แล้ว +5

      Her german accent is pissing me off. Tryhard international

  • @sol.lapietra
    @sol.lapietra 3 ปีที่แล้ว +8535

    Jump squats after pulses are an abuse

    • @marieellis2067
      @marieellis2067 3 ปีที่แล้ว +135

      That's A FACT

    • @ssspider2275
      @ssspider2275 3 ปีที่แล้ว +61

      That’s just mean.

    • @lenak218
      @lenak218 3 ปีที่แล้ว +13

      🙄🙄🙄 Stop crying

    • @marieellis2067
      @marieellis2067 3 ปีที่แล้ว +26

      After time they FEEL GOOD

    • @sarahvegasisters285
      @sarahvegasisters285 3 ปีที่แล้ว +55

      My legs don’t want to move ahaha

  • @user-hu4pp3hk4w
    @user-hu4pp3hk4w 3 ปีที่แล้ว +840

    In the end, when she lost the mic and the sound stopped, I thougt I passed out.

    • @sarahk.2863
      @sarahk.2863 11 หลายเดือนก่อน +1

      😂🤗

  • @roseerin
    @roseerin 3 ปีที่แล้ว +2049

    "always squeezing the buttcheeks, make it look so ugly" accurate queen

  • @ivetka6094
    @ivetka6094 3 ปีที่แล้ว +4017

    Several breaks in a Pamela Reif video, *I'm shook-----*

    • @saynis._
      @saynis._ 3 ปีที่แล้ว +128

      Yeah, because this workout literally killed her too a little while doing it...

    • @lucypagano2454
      @lucypagano2454 3 ปีที่แล้ว +214

      when you workout with weights you HAVE to take breaks , otherwise you'll wreck your muscles and bones.

    • @gordanatrnjanac1746
      @gordanatrnjanac1746 3 ปีที่แล้ว +5

      It's unreal😅😅

    • @kicka55
      @kicka55 3 ปีที่แล้ว +3

      ​@@lucypagano2454 You can't work without weights.. your body is a weight too. Someone double her size workouts with 50kg weights using no dumbells.

    • @messswit1965
      @messswit1965 3 ปีที่แล้ว

      th-cam.com/video/LRVE47S1A4Y/w-d-xo.html 1 minute cardio workout at home

  • @luberefit
    @luberefit 3 ปีที่แล้ว +336

    17:41
    Pam: Even if it doesn’t burn yet...
    Should I tell her???? It’s burning since the beginning

  • @ellalouise9510
    @ellalouise9510 3 ปีที่แล้ว +2566

    if you need some motivation: at the beginning of this year i was super skinny and my booty was so flat that i felt uncomfortable all the time.
    when quarantine started i started doing pamela's workout plans (i already did her workoust befor but not very often). after one or two months i noticed my booty looked different. i started eating more to gain weight and trained 5 days a week with her workouts. my booty grew 5 cm since march and it looks so much better!! and my belly looks so much more defined. i believe in you, you can do that too!

    • @magdamarjanska9043
      @magdamarjanska9043 3 ปีที่แล้ว +51

      So proud of you!

    • @leonib.4696
      @leonib.4696 3 ปีที่แล้ว +36

      so proud of you! what workouts from her did u do? or did u follow her plan and if so which one? bc i have to gain weight but i want to gain it right yk

    • @ellalouise9510
      @ellalouise9510 3 ปีที่แล้ว +35

      @@leonib.4696 at first i followed her 30min plan and now mostly her 45min plan (switching between the hard one and the slow one)☺️

    • @maisiesanjose2299
      @maisiesanjose2299 3 ปีที่แล้ว +24

      so proud of uu!! also same!! i've been following pam's workout for nearly 2 months already and my booty has become bigger and my arm muscles more defined :>

    • @demetrakouimtsoglou9088
      @demetrakouimtsoglou9088 3 ปีที่แล้ว +38

      @@maxinep8016 believe me that Pam's workouts are effective. Of course it will take time to see results but don't let this make you give up! Slowly, day by day. Just keep working out and have a strong connection mind-muscle! I believe in you! You can do it!

  • @annamatcha8047
    @annamatcha8047 3 ปีที่แล้ว +1770

    this workout is HARD but it makes you feel so accomplished at the end. Also when Pamela says "don't quit" or "You're almost there" it really pushed me to keep going when I didn't think I could.

    • @yrayda6219
      @yrayda6219 3 ปีที่แล้ว +2

      Does it make you gain weight?

    • @annamatcha8047
      @annamatcha8047 3 ปีที่แล้ว +6

      @@yrayda6219 it didn't make me gain weight, but you could probably pair this workout with some kind of high-calorie diet if you wanted to

    • @tinalove4324
      @tinalove4324 3 ปีที่แล้ว +2

      Will it help lift it?

    • @annamatcha8047
      @annamatcha8047 3 ปีที่แล้ว +4

      @@tinalove4324 yeah, bridges are good exercises for lifting and squeezing during squats helps lift it too

    • @arri7171
      @arri7171 2 ปีที่แล้ว +6

      Every time I thought of quitting or relaxing she said that haha😂 so I had no chance to break the tention😨

  • @anshikataru3087
    @anshikataru3087 3 ปีที่แล้ว +903

    how is it that out of all these near death exercises, i STILL find jump squats the hardest part😭😭

    • @luiselokau
      @luiselokau 3 ปีที่แล้ว +24

      cause it's the only cardio like exercise that brings your heart rate up, i recommend not jumping so high

    • @casnotfound
      @casnotfound 3 ปีที่แล้ว +14

      You should work on cardio. You can start off with a few easy dance cardios every day to get used to it. After so me time maybe start running if you can and you'll be good 💕💖💗

    • @Duma39
      @Duma39 3 ปีที่แล้ว +6

      @@luiselokau That’s not a problem at all for me ( jumping high). 😂😂😂

    • @purpleicemix1909
      @purpleicemix1909 ปีที่แล้ว +3

      @@Duma39 i love jumping high like a 🦘 🤣🤣🤣it makes me feel like. Im flyinn aaah

  • @shilpathomas838
    @shilpathomas838 3 ปีที่แล้ว +2438

    "I hope my breathing isn't annoying you."
    Baby breathe. We would be concerned if you weren't.

    • @claireboucher9692
      @claireboucher9692 3 ปีที่แล้ว +96

      Right? And my breath is louder so I really don't mind hahaha

    • @oliviaastor69
      @oliviaastor69 2 ปีที่แล้ว +10

      aw i love that :)

    • @kacpergrzelak2470
      @kacpergrzelak2470 ปีที่แล้ว +5

      I love to hear her breath while exercise, because when you watch her exercise with music it seems like it's so easy for her, while you barely carry along. Way more relatable now

  • @Lisa77348
    @Lisa77348 3 ปีที่แล้ว +1298

    Pam: "We'll be up here for 6 minutes"
    Me: "Are you kidding me?!?" :D

    • @ejlylelsa6744
      @ejlylelsa6744 3 ปีที่แล้ว +8

      Same🤣

    • @lenak218
      @lenak218 3 ปีที่แล้ว +5

      Do you want success or not? Then stop crying! After this workout, I hold a hip thrust twice for 6 minutes each time with 8-10 kg by laying with my shoulders on the edge of the couch. Holding exercices and very slow exercises are more effective than fast moving exercises. That's why pamela makes her movements so slowly !!

    • @Lisa77348
      @Lisa77348 3 ปีที่แล้ว +21

      Puuh, da versteht aber jemand gar keinen Spaß 🥱

    • @aubreyharmon1581
      @aubreyharmon1581 3 ปีที่แล้ว +4

      same I legit screamed and said 'how the heck do you expect me to-.....do you hate me??????

    • @lenak218
      @lenak218 3 ปีที่แล้ว

      @@Lisa77348 das hat nichts mit keinen Spaß verstehen zu tun! Wer über popelige 6 Minuten heult, in denen es sogar noch 'ne Pause gibt, braucht sich nicht zu wundern, wenn er dann mal die Tatsachen um die Ohren geknallt kriegt! Sei nicht so ein Weichei!! Zieh' es durch und halt die Schnauze, oder lass es!

  • @Eve013
    @Eve013 3 ปีที่แล้ว +2692

    - Look, it's the Corona- hoarders again!
    > Nah dude, these are just the people that need 8 oat bags for Pams' workout.

    • @messswit1965
      @messswit1965 3 ปีที่แล้ว

      th-cam.com/video/LRVE47S1A4Y/w-d-xo.html 1 minute cardio workout at home

    • @underatedmusic4574
      @underatedmusic4574 3 ปีที่แล้ว +1

      MR BEAST WHAT DO U THINK ?
      th-cam.com/video/fXTnPI951BY/w-d-xo.html

    • @lan4iknova
      @lan4iknova 3 ปีที่แล้ว +3

      😂😂😂

    • @kanyaTu
      @kanyaTu 3 ปีที่แล้ว +9

      These comments here are hilarious 😂😂😂

    • @jessicathrush9788
      @jessicathrush9788 3 ปีที่แล้ว

      Lol

  • @maeve_gg
    @maeve_gg 3 ปีที่แล้ว +2275

    Pam: “Don’t relax”
    Me: *scraping my ass off the ground back up into a glute bridge

    • @Duma39
      @Duma39 3 ปีที่แล้ว +1

      🤣🤣🤣

    • @JOGINDERSINGH-up2ir
      @JOGINDERSINGH-up2ir 3 ปีที่แล้ว

      🤣 🤣 🤣 LMAO

    • @lenak218
      @lenak218 3 ปีที่แล้ว

      And then you wonder that you don't get any results?! 😂

    • @akuma2329
      @akuma2329 3 ปีที่แล้ว +92

      @@lenak218 Girl i’ve seen you comment on other posts being a lil shit. Stfu😂Like someone else already told you, people are at different stages, and Pamela motivating them with “dont relax” helps them to push past their barriers and get stronger. Even if they thought they couldn’t do it and were on the floor! That’s the point of Pamela’s videos: motivation, one hell of a good workout, and positivity. Kinda sad that u dont wanna be part of those who motivate and instead bring others down. Girl, bye.

    • @MsGwenRose
      @MsGwenRose 3 ปีที่แล้ว +12

      @@akuma2329 Go off queen!

  • @sirvartartinian5944
    @sirvartartinian5944 3 ปีที่แล้ว +1262

    Pam: don't you quit now !
    Me, vibrating like a nokia: sorry, I'm out ✌

  • @chuluo7392
    @chuluo7392 3 ปีที่แล้ว +2632

    Me: saw the title "WITH WEIGHTS"
    Also me: ran to grab my tiny 2 lb dumbbells
    Pam: I'm using a 22 lb dumbbell
    Me: 👀

    • @satmarisofia1780
      @satmarisofia1780 3 ปีที่แล้ว +81

      this is totally me

    • @miss_nerdy1716
      @miss_nerdy1716 3 ปีที่แล้ว +131

      I did it with 15lbs, it doesn't matter how much weight you use, if it challenges you it is enough

    • @resmishameer3088
      @resmishameer3088 3 ปีที่แล้ว +2

      Sameeeeeeeee😂

    • @mariaeduardasilva7372
      @mariaeduardasilva7372 3 ปีที่แล้ว +39

      did it with 2 1kg rice bags as I don't have any weights hahaha

    • @AliFrias96
      @AliFrias96 3 ปีที่แล้ว +3

      Hahahahahahaha me

  • @khairunshanta1670
    @khairunshanta1670 3 ปีที่แล้ว +592

    Exercises
    1. Donkey kicks- (R)30sec
    2. Straight leg pluses-(R)30sec
    3. Donkey kicks-(L)30sec
    4. Straight leg pluses-(L) 30 sec
    5.Glute liftes- 30sec
    Break
    6.squats(weight) -30sec
    7.squats pulses(weight)-30sec
    8.jump squats -30sec
    Break
    9.Sumo squats(weight)-30sec
    10.Sumo squats pluses(weight) -15sec
    11.side to squeeze-30sec
    Break
    12.Close squats(weight)-45sec
    13.Squats Pluses(weight)-15sec
    14. Jump squats-30sec
    Break
    15.Stiff deadlift(weight)-30sec
    16.Good morning+Squat-30sec
    17.Squat hold abductor-30sec
    Break
    18.Stiff deadlift(weight)-30sec
    19. Good morning to+squat-30sec
    20.Squat hold abductor-30sec
    Break
    21.Stiff deadlift(weight)-30sec
    22.Squats(weight)-30sec
    23. squats pluses(weight)-30sec
    24.Jump squats-30sec
    Break
    25.Glute Bridges(weight)-30sec
    26.Glute bridge pluses(weight)-30sec
    27. Glute bridge hold(weight-30sec
    Break
    28.1-leg bridge(R)-30sec
    29.1-leg bridge(L)-30sec
    30.Glute bridge(weight)-30sec
    31.Glute bridge pluses(weight)-30sec
    32.Glute bridge hold(weight)-30sec
    33.Glutes bridge(weight)-30sec
    34.Glutes bridge hold-60 sec
    Well Done
    GOOD MORNING♥

    • @andreeailie9053
      @andreeailie9053 3 ปีที่แล้ว +6

      Thank you

    • @pelissedulcet5705
      @pelissedulcet5705 3 ปีที่แล้ว +7

      Woah!!

    • @McCevap
      @McCevap 3 ปีที่แล้ว +4

      Thank you!!!

    • @feli_volley
      @feli_volley 3 ปีที่แล้ว +3

      Danke😊

    • @Malia_chueog
      @Malia_chueog 3 ปีที่แล้ว +13

      She wrotes 1 donkey kicks but started with a leg strait pulses 😂

  • @inessilva8154
    @inessilva8154 3 ปีที่แล้ว +442

    Actually this was the shortest 20min workout ever. Personally I really loved not only the weights but also the fact that you're giving instructions, but I do understand that talking during a workout is probably harder!! Anyway, wonderfull as usual!

  • @alicjarybka1294
    @alicjarybka1294 3 ปีที่แล้ว +987

    Does anyone know how to do this new exercise called "break"??

    • @laura615
      @laura615 3 ปีที่แล้ว +8

      Haha

    • @naomileggoneverland6267
      @naomileggoneverland6267 3 ปีที่แล้ว +54

      Just faint

    • @larab2323
      @larab2323 3 ปีที่แล้ว +52

      I think she copied that one from Chloe Ting, never seen it in her videos before...

    • @tammyn3790
      @tammyn3790 3 ปีที่แล้ว +15

      @@larab2323 no, she added the breaks because the workout is hard and everyone can have breaks in their workout it isn’t just Chloe Ting who has the breaks

    • @larab2323
      @larab2323 3 ปีที่แล้ว +21

      @@tammyn3790 bruh lmao it was a joke, I know what a break is haha

  • @emiliagolden4354
    @emiliagolden4354 3 ปีที่แล้ว +347

    Today is the first time i was able to do all exercises without dropping the weight and with a 6kg weight instead of a 1kg one. I'm so proud of myself!

    • @EveLyn-tv4lz
      @EveLyn-tv4lz 3 ปีที่แล้ว +8

      Good job 💪🏼

    • @MsGwenRose
      @MsGwenRose 3 ปีที่แล้ว +16

      That's some queen shit right there. You go girl!

    • @VickyRomero
      @VickyRomero 3 ปีที่แล้ว +3

      Keep going 😍💪🏽

  • @syaffawanii
    @syaffawanii 3 ปีที่แล้ว +1698

    I don't know why but this is the shortest 20 mins i had ever feel before 😂😂 i enjoyed it so much 😍

    • @fermunoz52
      @fermunoz52 3 ปีที่แล้ว +61

      it might be because of the breaks hahah

    • @debsmercier5580
      @debsmercier5580 3 ปีที่แล้ว +3

      Same 😍😍😍

    • @natmueller5524
      @natmueller5524 3 ปีที่แล้ว +10

      Ikr! It's my fav workout!

    • @realizedreams6183
      @realizedreams6183 3 ปีที่แล้ว +23

      all her talking vids feel short so i love them, but then i also love that good music in her other workouts so it's a mix ;DD

    • @sarahvegasisters285
      @sarahvegasisters285 3 ปีที่แล้ว +1

      Same

  • @krishateresabaliling6857
    @krishateresabaliling6857 3 ปีที่แล้ว +306

    WHY THIS IS MY FAVORITE WORKOUT:
    1. There are breaks in between ❤️😭
    2. Pam's voice calms me and encourages me even though my legs are already dead
    3. The way I can hear her breathing validates me somehow like I'm reminded that it's okay to feel exhausted like a normal person
    4. The cute twist at the end hhihihi omgggg.
    THANK YOU FOR THIS PAMELA!!!

    • @oginpat7280
      @oginpat7280 3 ปีที่แล้ว +5

      You absolutely read my mind!

    • @_daikon
      @_daikon 3 ปีที่แล้ว +2

      omg same!

  • @teacherjodiaries1902
    @teacherjodiaries1902 3 ปีที่แล้ว +4578

    Workouts when Pam is talking feels unbelievably faster. Am i the only one? 🤯

    • @raihanaelhichami
      @raihanaelhichami 3 ปีที่แล้ว +85

      THAT'S WHAT IM SAYING

    • @katharinazbl453
      @katharinazbl453 3 ปีที่แล้ว +14

      Trueee

    • @alexandrakovari635
      @alexandrakovari635 3 ปีที่แล้ว +24

      Yeesss finally someone who agrees

    • @Hanna-jt1sz
      @Hanna-jt1sz 3 ปีที่แล้ว +51

      Yesss I agree but I think like 70% of her followers prefer no talking (according to her Instagram)

    • @alexandrakovari635
      @alexandrakovari635 3 ปีที่แล้ว +39

      @@Hanna-jt1sz I also like workouts with music because she always chose just the right ones. Everybody has their own preference😊

  • @abayaa.s8006
    @abayaa.s8006 3 ปีที่แล้ว +645

    Did a 5kg bag just slide down and hit my face while I was doing Glute bridges?
    Yes.
    Was it worth it?
    Totally hehee

    • @lnnoch7186
      @lnnoch7186 3 ปีที่แล้ว +3

      Omg i-🥲😼👀

  • @ivakrstic4881
    @ivakrstic4881 3 ปีที่แล้ว +1198

    She included all breaks that she didn't in the past workouts😂

  • @avak7730
    @avak7730 3 ปีที่แล้ว +311

    When you got to the point,start hallucinating the beeps. Thanks Pam, you’re work outs are lovely 😊 to do.

    • @lilacmaniac9762
      @lilacmaniac9762 3 ปีที่แล้ว +1

      Oh my fucking YES

    • @bynley
      @bynley 3 ปีที่แล้ว +2

      ME TOO LMFAO

    • @esztihorvath4144
      @esztihorvath4144 3 ปีที่แล้ว +5

      samee especially when i did the last glute bridge hold i heard the beep and i started to relax then i realised that i had 20 more seconds🤣

  • @nicholemakesstuff331
    @nicholemakesstuff331 3 ปีที่แล้ว +517

    My butt is shaking. It's literally twerking on its own 😂😂😂

  • @Johannaprg
    @Johannaprg 3 ปีที่แล้ว +493

    me dyng in this workout
    meanwhile my mom came into the room and asked: "do you now where our whole flour is?"

    • @Johannaprg
      @Johannaprg 3 ปีที่แล้ว +17

      Thanks Pam!!
      Omg I‘m in her Instagram Story wow🥺

    • @denniej2868
      @denniej2868 3 ปีที่แล้ว +1

      @@Johannaprg yay 💪🏻❤️

    • @aubreyharmon1581
      @aubreyharmon1581 3 ปีที่แล้ว +5

      my sister was coming in and out to gather her stuff so she had something to do while I exercised and I was like "bich the heck I literally only have 6 minutes left can you just frickin leave so I can exercise in peace????" and of course she only stays out as soon as I'm done with the workout but not WHILE like can I EVER exercise in peace??? nope I don't think so

    • @Johannaprg
      @Johannaprg 3 ปีที่แล้ว +2

      @@aubreyharmon1581 girl feel you!

  • @khadidjam3557
    @khadidjam3557 3 ปีที่แล้ว +227

    I’m so excited to finally incorporate weights into the workouts. I’ve been following the workout plans for about 3 months now and I’ve had 10lbs dumbbells at home for so long but have been too lazy to use them. I finally have an opportunity!

    • @underatedmusic4574
      @underatedmusic4574 3 ปีที่แล้ว

      MR BEAST WHAT DO U THINK ?
      th-cam.com/video/fXTnPI951BY/w-d-xo.html

    • @lnnoch7186
      @lnnoch7186 3 ปีที่แล้ว +3

      I love when fitness TH-camrs use weights because there aren’t many videos out there with them and since I have A LOT of them I don’t know exactly what exercises to do with them

  • @barborazimmermannova7530
    @barborazimmermannova7530 3 ปีที่แล้ว +143

    "don't make stupid decisions"
    Kinda late for that, i have already started the workout xd
    (hurts a lot, but amazing)

  • @elbuki4547
    @elbuki4547 3 ปีที่แล้ว +228

    The "don’t do stupid decisions" gets me every time

  • @kesh4417
    @kesh4417 3 ปีที่แล้ว +1017

    How many felt the single leg glute bridges harder than the rest😂.

    • @jessy075
      @jessy075 3 ปีที่แล้ว +32

      I always cramp up during those, no matter how much I stretch beforehand :(

    • @someonefromearth5231
      @someonefromearth5231 3 ปีที่แล้ว +17

      I hate those

    • @alicia-cd5le
      @alicia-cd5le 3 ปีที่แล้ว +11

      no its the jump squats

    • @kesh4417
      @kesh4417 3 ปีที่แล้ว

      😂

    • @saynis._
      @saynis._ 3 ปีที่แล้ว +5

      Not really, for me it was jumping squats and the squat pulses. Killers.

  • @mr.dolphin4873
    @mr.dolphin4873 3 ปีที่แล้ว +1475

    I want a workout with Halloween or Christmas music. What do you think about this?

    • @blainevanity6
      @blainevanity6 3 ปีที่แล้ว +30

      The people voted “no” for the Christmas music on instagram. It’s too early 😆

    • @tortortortor427
      @tortortortor427 3 ปีที่แล้ว +16

      That will be the first time I do her workouts in absolute silence... 😬

    • @valentinacasadei1321
      @valentinacasadei1321 3 ปีที่แล้ว +3

      nice idea!!

    • @naomicamacho5674
      @naomicamacho5674 3 ปีที่แล้ว +7

      YEEEES. I'd be so hyped 😂😂

    • @aysenurbayndrl2295
      @aysenurbayndrl2295 3 ปีที่แล้ว +6

      its not a universal idea.There is a lot of people from the other countries.

  • @emmairiondo3360
    @emmairiondo3360 3 ปีที่แล้ว +759

    I did this with a resistance band and kept the weight on for the last glute bridge it felt like giving birth

    • @nataliedooris5296
      @nataliedooris5296 3 ปีที่แล้ว +9

      Good idea 👍👍👍

    • @Anita-og1wb
      @Anita-og1wb 3 ปีที่แล้ว +38

      Omg SAME I started breathing like I was pushing a child out lmao

    • @lenak218
      @lenak218 3 ปีที่แล้ว +5

      And the two first parts you don't use the weight? 🤦🏼‍♀️🤦🏼‍♀️🤦🏼‍♀️

    • @emmairiondo3360
      @emmairiondo3360 3 ปีที่แล้ว +14

      @@lenak218 Yes I used the weight for all of it I mean like I kept it when she took it off

    • @MaquiGC
      @MaquiGC 3 ปีที่แล้ว +7

      @@Anita-og1wb lol omg me too!! I THINK I HAVE TWINS NOW

  • @lmp.w_you7536
    @lmp.w_you7536 3 ปีที่แล้ว +42

    It‘s good to her hear breathing as loud so we can see that she‘s struggling as well.
    Love this workout. Good Job Pam.

  • @gaborpakozdi
    @gaborpakozdi 3 ปีที่แล้ว +221

    Pamela could you please do a 5/10 min relaxation video which we can do before going to sleep? i‘d love that so much, like a 'making you sleepy‘ very relaxing and very easy stretching/yoga video! hope you like my idea! ✨

    • @svitlanalorman
      @svitlanalorman 3 ปีที่แล้ว +9

      She has got a "10 min cool down before sleep".It's really good,but it isn't so easy with ab hold,pam knife,planks etc😁

    • @ashedits2290
      @ashedits2290 3 ปีที่แล้ว +3

      Nice idea

    • @user-fp8ck8be3n
      @user-fp8ck8be3n 3 ปีที่แล้ว +6

      she has a 10 min cooldown (suitable for night time), a 5 min daily strech and a 10 min streching for legs (which I find very relaxing); the 15 min strech is also relaxing and gets me sleepy

    • @night_0013
      @night_0013 3 ปีที่แล้ว +3

      she has a 5 min daily stretch one

  • @someonefromearth5231
    @someonefromearth5231 3 ปีที่แล้ว +391

    11:01 even the weight was struggling so much it ran away

  • @vyctctctc2764
    @vyctctctc2764 3 ปีที่แล้ว +33

    Ive trained legs for years but this workout is something else!!! I find it SO HARD anyone else?!!? and thanks Pam

  • @pajopajo8710
    @pajopajo8710 3 ปีที่แล้ว +16

    Ich finde es super wenn du während des Workouts ein bisschen redest und die Übungen erklärst. Man merkt dann erst richtig, ob man etwas falsch macht und kann sich verbessern. Wenn es ohne Sprechen ist dann verrenkt man sich immer, um am Bildschirm zu spicken. So kann man sich besser auf das Workout konzentrieren.

  • @gaborpakozdi
    @gaborpakozdi 3 ปีที่แล้ว +154

    i have a feeling i‘ll love this new way of working out Pamela... can‘t wait to do this and to do the 45min/weights plan if you start making them! thank you for this first video! have a nice day.

    • @Kate-ko2fy
      @Kate-ko2fy 3 ปีที่แล้ว +5

      omg! 45 min/weights plan would be amazing!

    • @helentube4552
      @helentube4552 3 ปีที่แล้ว

      Yes we need this❤

  • @zhengrosie1794
    @zhengrosie1794 3 ปีที่แล้ว +56

    When there’s break in the workout video,you know it’s gonna burn so much😭❤️

  • @Luisa-cp9hm
    @Luisa-cp9hm 3 ปีที่แล้ว +97

    Me: almost crying in the end
    Her: if it doesn't burn yet don't worry it'll burn in the next minutes because we're going to stay down her for the next 6 mins
    Me:crying harder

  • @patriciaseres192
    @patriciaseres192 3 ปีที่แล้ว +79

    Doing the 45 min sweaty workout plan for the first time ever... phew I´m proud of myself and everyone who is pulling through any kind of workouts!! we can do this people

    • @tamarakuikxx
      @tamarakuikxx 3 ปีที่แล้ว +6

      Well done girll💪

  • @georginaslovak5613
    @georginaslovak5613 3 ปีที่แล้ว +56

    I'm sorry, but every single time I see pamela I'm absolutely shooketh at her body like fr shes not photoshopped I-
    Also I love how she says "booty" so posh-like

  • @gaborpakozdi
    @gaborpakozdi 3 ปีที่แล้ว +308

    just think of joel corry being out of breath yesterday in the live session if you feel exhausted and you‘ll get +10 power! 🤣 (and also christopher and jason 👀)

    • @rach6460
      @rach6460 3 ปีที่แล้ว +38

      O MY GOSH I JUST REALISED, Pam neeedddsss to do a collab with a female for one of her videos, I mean just imagine THE GIRL POWER

    • @manalrabeea6044
      @manalrabeea6044 3 ปีที่แล้ว +5

      Those videos make me so motivated because I see them not able to do the workout but i can😅💕

    • @lucienicole4000
      @lucienicole4000 3 ปีที่แล้ว +7

      @@manalrabeea6044 me: " you should never compare yourself to anyone but your yesterday's self "
      Also me, watching the live : "omg I feel in such a good shape compared to him"

    • @manalrabeea6044
      @manalrabeea6044 3 ปีที่แล้ว

      @@lucienicole4000 🤣🤣🤣

    • @EA-tf5jq
      @EA-tf5jq 3 ปีที่แล้ว +7

      @@lucienicole4000 He IS in great shape. He probably ONLY lifts weights and stuff at the gym and doesn’t do workouts with body weight. He probably doesn’t work a lot on mobility and flexibility, that’s why he was struggling.

  • @molliestakelum5804
    @molliestakelum5804 ปีที่แล้ว +7

    The best part is when you see the Done! on next exercise. Its such a relief!!!!

  • @snowqueen24
    @snowqueen24 3 ปีที่แล้ว +55

    Her workouts are stress relievers.🙂

  • @ailinbehar4432
    @ailinbehar4432 3 ปีที่แล้ว +31

    thanks so much for the alternative for the ones who don't have weights at home!!

  • @MemoryKLane
    @MemoryKLane 3 ปีที่แล้ว +122

    I actually feel like I do a way harder workout when she is talking, because when she explains the form it makes me cheat less and actually do the move correctly 😅

  • @csengesziklai4095
    @csengesziklai4095 3 ปีที่แล้ว +129

    The towel is also useful to wipe down your tears/sweat :D

  • @inacincinnis
    @inacincinnis 3 ปีที่แล้ว +18

    Every time I feel like giving up, I'm telling myself that I am strong and mean it. Helps wonders, changes worlds. The fact that this powerful sentence now finally comes from my heart really pushes my discipline and whole being. Thank you for making us strong & confident, @Pam x

  • @farahshaumi2827
    @farahshaumi2827 3 ปีที่แล้ว +39

    The moment when the mic plugged off had me 🤣🤣 I'm glad she didn't put voice over cause the texts made it really funny to me

  • @lauravargas9075
    @lauravargas9075 3 ปีที่แล้ว +13

    When I find myself in times of trouble... Pamela Reif comes to me... speaking words of wisdom... 18:19

  • @Juli-jw4wo
    @Juli-jw4wo 3 ปีที่แล้ว +45

    She always says "don't quit" when I'm about to give up...
    This workout is just so hard, but I always feel good when I made it through it

  • @spiceupyourbeauty
    @spiceupyourbeauty 3 ปีที่แล้ว +8

    I bought the 10kg weights for this. They are sitting in my apartment and staring at me... I did this workout for the first time today and my butt is on fire. I don’t normally use weights so I was scared of using it and getting injured but I’m so glad she explained carefully throughout the workout. Thank you Pam! I’m excited for more workout with weights! (Beginner please!!) xxx

  • @luciaramirez2693
    @luciaramirez2693 3 ปีที่แล้ว +27

    Omg I loved it! Please do more of these, I missed using weights as well haha. I really appreciate the work you put into making good content

  • @annahughes442
    @annahughes442 3 ปีที่แล้ว +13

    I have really been wanting to incorporate weights, but also sticking to Pamela’s schedule. I’m so happy she added this workout!

    • @luiselokau
      @luiselokau 3 ปีที่แล้ว +2

      i think you could incorporate weights in other videos too

  • @brunalscosta
    @brunalscosta 3 ปีที่แล้ว +18

    I hate booty/leg day😣 i was almost giving up but i didn't and i am so happy that i finish the workout. Thank you so much Pamela for changing my life. I started doing your workouts two months ago and i already can see results. I will definitely never stop doing your workuts even though it hurts sooooo much❤

    • @zscomments
      @zscomments 3 ปีที่แล้ว +4

      i‘m so proud of you for sticking to it💝💝 it‘s the best feeling ever when you finish hard workouts

    • @brunalscosta
      @brunalscosta 3 ปีที่แล้ว +4

      Yess! It's what i think when i want to give up. The feeling after finish the workout is amazing!

  • @purvikag7241
    @purvikag7241 3 ปีที่แล้ว +20

    This was indeed the best workout......with a dozen of breaks!!!! Thank you so much Pam for all your efforts towards us.....

  • @Vanessa-eh1ed
    @Vanessa-eh1ed 3 ปีที่แล้ว +43

    22:34 “Hold it, squeeze it”
    My mind:
    BOP IT!

  • @Chiara-xp1yd
    @Chiara-xp1yd ปีที่แล้ว +9

    I really like these format where you explain the excercises and speak during them to push us :)

  • @theaevelynskarpeid628
    @theaevelynskarpeid628 3 ปีที่แล้ว +6

    I have just started to work out, and i am super glad that i found Pamela! She makes this very fun!

  • @michelleschulz9478
    @michelleschulz9478 3 ปีที่แล้ว +119

    When I finished the last Glute Bridge Hold I layed down on my matt for minutes until my soul went back into my body😂🤦🏼‍♀️💪

  • @kcs9689
    @kcs9689 3 ปีที่แล้ว +43

    You should do more talking workouts. It motivates me so much and your voice is so relaxing. ❤️

    • @ilaria8940
      @ilaria8940 3 ปีที่แล้ว

      Yes!

    • @diaryoflaurenx
      @diaryoflaurenx 3 ปีที่แล้ว +1

      It makes the workout seem so much quicker too!!

  • @mswyand8037
    @mswyand8037 3 ปีที่แล้ว +14

    I've been hard of hearing all my life so before my parents knew I had a hearing disability, I taught myself how to read lips and thats how I would communicate with people❤
    Awesome workout Pamela. Booty is on fire.

  • @cynthiawang959
    @cynthiawang959 3 ปีที่แล้ว +7

    time actually passed faster when hearing her talking!!! Thanks Pam LOVE YOUUUUU

  • @maevad601
    @maevad601 3 ปีที่แล้ว +15

    I really liked the "talking mode" it makes me focus more on the part of my body I'm working on ! I hope you'll do other workout like that !

  • @shimak7508
    @shimak7508 3 ปีที่แล้ว +89

    I will try this by using bottles which I used on back and arm workouts.

    • @marlene.h
      @marlene.h 3 ปีที่แล้ว +1

      Me too

    • @someonefromearth5231
      @someonefromearth5231 3 ปีที่แล้ว +1

      How many litrs are you gonna use?

    • @shimak7508
      @shimak7508 3 ปีที่แล้ว +3

      @@someonefromearth5231
      I will use 1 litter for eath side.
      It would be 2 kg in total.

    • @HuberScoober
      @HuberScoober 3 ปีที่แล้ว +6

      I also used a backpack full of books. Little trickier holding it with certain exercises but I got it. :)

    • @someonefromearth5231
      @someonefromearth5231 3 ปีที่แล้ว +3

      @@HuberScoober i filled a bag with three 2 litter water bottles 😂 it was 6 kg

  • @lindakleintje31
    @lindakleintje31 2 ปีที่แล้ว +10

    I used to train with you for 6 month before until March. I couldn't bring myself to workout anymore until now. And I can't explain how much I missed this and needed this to love life again

    • @Alexandra-it3ig
      @Alexandra-it3ig 2 ปีที่แล้ว

      Same for me, life just isn't the same without Pamela in it 🤷

  • @ronja8919
    @ronja8919 3 ปีที่แล้ว +35

    Anyone Here for Week 9 day two? I'm so destroyed but It was soo good :))

  • @Lrvth
    @Lrvth 3 ปีที่แล้ว +23

    This was amazing!!! Honestly I was afraid trying this one out, but today I took all my bravery and made it through the entire video😍😍😍 I am sweating, my thighs and booty are dead but it was so worth it. Thank you for this one 😍

  • @jamiemonroe9236
    @jamiemonroe9236 3 ปีที่แล้ว +31

    Another fantastic workout! You Rock girl! You are like the only one that gets me off my ass and motivates me. Thank you for all your hard work!❤💜

  • @mirandarandolph8240
    @mirandarandolph8240 3 ปีที่แล้ว +8

    I’ve been doing this workout a few times a week for the last 2 months and I notice the difference!

  • @itzkeizi
    @itzkeizi 3 ปีที่แล้ว +15

    I've only been training with Pam for 2 months and this workout is already MUCH easier to do

  • @hollyxr5p671
    @hollyxr5p671 3 ปีที่แล้ว +5

    I never comment on videos, but i gotta say pams workouts are the best! I thought with gyms being shut I wouldn't find at home workouts that were as good as the gym as I was using reasonably heavy weights (45-60 kg), but I feel like im actually making progress and am generally struggling towards the end of the workouts. Thank you so much!!!!

  • @user-fp8ck8be3n
    @user-fp8ck8be3n 3 ปีที่แล้ว +10

    Pam - I just want to say thank you. Thank you for everything. No words can describe how grateful I am for your workouts, for the yummy snacks from foodist that you introduced me to. Just - thank you!

  • @harryh2185
    @harryh2185 3 ปีที่แล้ว +5

    YaY! She finally uses a microphone and the voice is crystal clear! Perfect! Thank youuuuuuuuu! 🎙

  • @julianavah3453
    @julianavah3453 3 ปีที่แล้ว +2

    i love the "talking workouts" so much, because she always says "don´t quit, keep going you can do it!" And believe it or not, that motivates me so much, that i actually keep going and i get through it, where with the non-talking workouts i would´ve quit ages ago. Love you endlessly Pam!

  • @lasangalli
    @lasangalli 3 ปีที่แล้ว +5

    this is definitely one of my favourite videos of your workouts!
    I need to thank you Pamela, your videos on youtube were literally the brightest highlight of the day since I started in August. My job contract ended last March and I had a bit too much free time let's say + frustration for not being able to find a new occupation, but the daily hour I spend working out with your videos are really a (painful) joy hahah and also the only routine I had for a while. In a few days, on the 1st of December I will finally start at my new job but I will not stop working out with you, I just wanted to thank you for all the effort you put in! Trust me it comes out in your videos here and stories on instagram , you are not only very passionate in what you do but a true influencer in the most positive way! I hope you will keep shining and that all this positivity you spread comes back multiplied as health, happiness and wealth to you and your family!

  • @lavinia7785
    @lavinia7785 3 ปีที่แล้ว +8

    It's so important that you explain the correct way to perform the exercises in order to avoid injuries

  • @anushaparihar7890
    @anushaparihar7890 3 ปีที่แล้ว +42

    Pam: Use weights available at home
    Me: Eyeing the piles of thick psychology textbooks on the side.
    Hmmm...

  • @nancyrisen6201
    @nancyrisen6201 3 ปีที่แล้ว +11

    her voice is so soft and calm... after a minute i am sleepy

  • @jessicamarshall3319
    @jessicamarshall3319 2 ปีที่แล้ว +12

    man that was a killer, the last 30 seconds of workout seemed to go forever, love it thanks!

  • @mercedesmartingonzalez2252
    @mercedesmartingonzalez2252 3 ปีที่แล้ว +45

    when Pam put many breaks iits means that the workout is even harder than the others

  • @Lordjingjing
    @Lordjingjing 3 ปีที่แล้ว +22

    I literally sit in front of my phone for this!!!!! Being looking forward to this video for three week:!!!!!!

  • @shinlea13
    @shinlea13 9 หลายเดือนก่อน +4

    I've been doing her booty workouts on and off for 2 years or so now, and I'm so glad I did because my butt is more defined now than before. No kidding, this is the reason why my sister started doing her workouts, too! She noticed my butt and shape when we went to a beach a couple of months ago, so I introduced her to Pam, lol!
    Will never stop doing her workouts. It's so addictive! Love you, Pam! ❤

  • @January962
    @January962 3 ปีที่แล้ว +36

    That feeling after workout, when you are not sure if you will be able to stand up, so you are just sitting and staring at the screen

  • @kiaraarthur9910
    @kiaraarthur9910 3 ปีที่แล้ว +150

    It’s the “hold you butt cheeks like you’re holding in a fart” for me 😂😂 I LOVE YOU PAM!!!

  • @zkayla9648
    @zkayla9648 3 ปีที่แล้ว +5

    I don’t know whether you can see this or not, but I’m gonna tell you my progress
    I am in my weight loss journey to have a fit body in terms of the shape and health, I start doing workout and training. Today my sister said even wearing slightly loose pajamas and without squeezing my booty (standing normally) she still seeing my booty 🍑 (tbh she is slightly jealous🤭 as she wants to have one)
    I have never imagine I would have booty in my life, although it is not yet well grown, it is growing, thank you so much Pam❤️ I am gonna to start again next week after I have gone through my stressful exam, project deadline in college packed this week 😭

  • @Jessi-hm7nt
    @Jessi-hm7nt 3 ปีที่แล้ว +48

    When she says that was everything and u know u have a 15 min leg workout to finish up after this one...... well good bye my legs tomorrow..

  • @inoghmia8937
    @inoghmia8937 3 ปีที่แล้ว +11

    "don't make stupid decisions"
    Sis, thinking I'd survive this was one of them ❤️
    Amazing workout tho, I enjoyed the last 5 min from my floor 💕💕

  • @jessy075
    @jessy075 3 ปีที่แล้ว +94

    Imagine having to talk through doing this routine

  • @mariaveronicarhor142
    @mariaveronicarhor142 3 ปีที่แล้ว +7

    I’m just starting to work out with Pamela and I’M LOVING IT 🥰

  • @sugar_dreams3279
    @sugar_dreams3279 3 ปีที่แล้ว +7

    For all my ppl who can't just put the whole kitchen in a bag as Pam said, here's a tip. Try filling the bag or a backpack with books
    Also, Pam, you are an angel🥺

    • @seiryu_u
      @seiryu_u 3 ปีที่แล้ว +1

      Yess haha im doing it w my school bag and half of the books they're plenty heavy

    • @sugar_dreams3279
      @sugar_dreams3279 3 ปีที่แล้ว +1

      @@seiryu_u LMFAOOO sameee here

    • @Juli-jw4wo
      @Juli-jw4wo 3 ปีที่แล้ว +2

      Did it with books too

  • @katerinaimperato
    @katerinaimperato 3 ปีที่แล้ว +5

    pamela!! i just wanted to comment a quick thank you for this vid because it's been my go-to booty burn workout ever since you posted this & i love the results & your positive vibes all throughout it!💞

  • @carlacosta4896
    @carlacosta4896 3 ปีที่แล้ว +7

    I loved this, and the fact that you also talk, it’s a whole different level! More like these please! ❤️

  • @lidya634
    @lidya634 3 ปีที่แล้ว +6

    this is what I've been waiting for. booty + thighs workout with weights from Pamela Reif! Love you, Pam!

  • @Angelashley95
    @Angelashley95 3 ปีที่แล้ว +33

    Doing this workout first because if I did the 15 min knee friendly one I wouldn't be able to do this one properly...good luck to all my week 3 day 1 ppl 💪👍

  • @kekacash
    @kekacash 6 หลายเดือนก่อน +4

    Well I guess it’s: when you try Pamela you never go back! 😂 I tried other videos on TH-cam too, but nothing kicks my butt and makes me snatched in a few weeks like Pamela.❤ thank u 🤗