20 MIN BOOTY, GYM STYLE - Circuit Training with breaks / no quads, only booty / Weight & Booty Band
ฝัง
- เผยแพร่เมื่อ 17 ต.ค. 2024
- 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:
www.pam-app.de...
▸ 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.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
▸ 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. ♥︎
wmg.click/GetAc...
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:
pamela_reif@icloud.com
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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
PS: I'm wearing my newest Pam x Puma collection here!! It is available all over Europe (if not sold out lol 😂)
zalando.com/campaigns/puma-pamela-reif-exclusive-summer-22/
Send me pics of you wearing it on Instagram!! ❤️❤️❤️ Can't wait to see you DMs
Looking very preety cute
I love the collection color but I’m not in Europe so I can’t afford it, I’m so sorry Pamela :/
cant wait to my payday so i can get at least one item 🥲 but ig till then everything will be sold out. imma cry. (*your dms)
Not available in the USA 😭
The color is so beautiful 💖
I already own more sportswear than other clothes (at least it seems so), but I just fell in love with this! 🥲
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!
@MdoubleHB 😂😂😂😂
When did u first start seeing results please ?
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 😊 💓
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
¿what is the name of Jason's channel?
@@innam5650 it's a video on pam's channel :))
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
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 😂😂😂
@MdoubleHB how silly!
HAHAHAHAHAAHA
@MdoubleHB do u really have to do this 😒
plus, disqualify me
i'm 12 yrs old
i'm not vegan
i have brown eyes
i'm smart but not that smart
Can boys do these workouts?
@@omerzulfet8012 nein das wäre ziemlich g@y
Thank you so much for using my song Voices In My Head at 13:54😍❤
Amazing one
Good one. I came back to find the name of the song
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 !!
You should try Caroline Girvan then
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.
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. 😂❤
I was curious what everyone was doing without bench. Chair it is! Did you just add a pillow for head comfort?
we actually have chairs that dont have those hard edges so they’re already comfortable by itself, but i think a pillow should work :)
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💕
@MdoubleHB lmao wtf! 😂
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🔥
I admire your confidence. I would be too scared if ppl at the gym started staring at me. but luckily I have a box at my house which is 20 kg and its much softer on my hip. trying this with a chair and a box lol.
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 🔥♥️
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❤️🤞🙏💋
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
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❤️🔥
Lieben die weight Workouts 🫶🏻
I just joined the gym a week ago! And realized that there’s not much of videos on TH-cam about gym workout BUT I guess Pamela always reads my mind we want more of theeeseeee!!❤️😍😍😍😍
Where are you looking? There’s a MILLION gym workout videos LOL
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🙃😂💖
Its ok dw about it
I do this one always with an 8 kg dumbell, and its really fricking hard. but I love this workout, I get sore in the right places :D
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
Just watching this workout for tomorrow’s workout. I don’t have a bench so I’m thinking I can just do glute bridges with the weights?
Yes or use your couch
Try using the edge of the couch to lean upon. 😉
A chair
I'll just be doing glute bridges too🤞
I used my couch and it works very good 👍🏻
I love a circuit style workout. It was a bit hard but I got through it and it feels so good now. 👍
I really love the diversity you've been giving us lately, Pam. I am having so much fun training with you. Thank you! ❤🥰
Pam is so amazing and sensible I love her way of making training more enjoyable
If someone says that there is any fitness trainer on youtube better than Pamela that’s because not everyone are able to keep on track with this level of intensity
😍 ohhhh Pam, i LOVE the kind of burn i feel in my glutes with this one! it’s something totally different from glute activations or leg workouts, i feel the actual lifting! to be honest you made me fall in love even more with weight training lately with 15min abs & this one ❤️ in my opinion it’s also different to the previous 20min weighted glute workouts! straight 10/10
Started with 15kg now I use 20kg and feel like a boss!!!
Thank you Pam 🥰🥰🥰🥰
UGHHH I wish this puma collection launches all around the world because I am obsesssssed with themmm! I want them sooooo bad😫😫😍❤️
I started doing your workouts 3 years ago. 20 min booty was the first notification i received from your channel. I ve had a hard time with my diet. In 2020 i gain strength and lose weight with your help. Last year i lost my workout routine. Now im back in track! Maybe i skip sometimes maybe i eat a bit more peanut butter than i should but i still feel excited and exhausted after doing your wotkouts. Thanks for the happiness you give me!!
Back On track*
Looking good girl!! Love the puma colour on you! ❤️❤️❤️
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 ❤️❤️❤️
@MdoubleHB wtf
I am losing glutes so fast, so constant training is the key to keep it pumping, thanks Pam!
happy birthday week, Pamela! 🫶🏻 thank you for every single moment of joy you give to me, i hope you know that you’re endlessly loved & appreciated. ❤️
I usually lift heavy weights and I love Pam’s workouts to get my glute muscles ready, yesterday, I did this workout with a bar and it was 60kg which is half of what I usually lift, it was amazing to try something different instead of just my regular Hipthrusts I loved this workout thank you Pam❤️🙌🏻
Same, at 50 kg. Do you do anything else apart from this on leg days?
@@nikitagoswami213 yes I’ll then do another circuit of squats with a bar and Bulgarian split squats, followed by leg press and 10 min cardio on the stair machine as a cool down, that’s just one of my leg day routines xx
OMG I really love this workout Pam 😍 Your workouts just keep getting better and better, the burn from this video is real!! Love the music choice and your outfit as well! Thank you always 😘
Hey Pam, You should start a 4 week challenge or something so... It would be fun to do and motivating
It is so different than your other workouts but I loved it so much because I was able to feel my butt in a way I have Never felt it before. I think this is by far your best Booty workout on your channel. Thank your for giving us the Summer Body/booty 🍑 2022 with all your great workouts 🥰♥️🫶🏼
This was a amazing workout!! Love the music and workout as well!! Thank you Pamela for inspiring me and be such a positive influence in my life 🤍
Thank you for posting this! I had a great workout. Could you please zoom in on yourself more and leave the tips on the screen for longer?
Pams workouts are the reall therapy
Einfach so ein tolles Workout. Habe das heute mit 16kg im Gym gemacht. Einfach klasse 🤍. Pausen an den richtigen Stellen und man kann das Gewicht jederzeit anpassen. Man hat richtig gemerkt wie es im Po gebrannt hat, aber auch nicht so das es zu „heavy“ war oderso 🤍. Ich mag es sehr die Workouts von Pamela mit schweren Gewichten im Gym zu kombinieren. Mache das seit Jahren. Ich hab Pam ganz doll lieb 🤍.
Who else was freaking out at the both legs hold bit?! I'm there thinking she means hold both legs in the air 😂 I wouldn't be surprised if Pam could do that!
After booty activation it was extremely hard to finish! My booty hurt so bad, my but felt like a rock! Thank you Pam❤
I love and respect that you have a natural body, and beautiful because of how you take care of it through the results of your work!❤️
My favorite video so far! Intensive, hard, burning! 🔥 Bootylicious thank you!
Week 5, 2023 (Wednesday)
I'm shaking out of excitement for this while my butt is shaking out of fear 😂
thank you so much for this video pam, i enjoyed it a lot, it's different from the others booty workouts you made! 20 min just flew, it didn't feel like a torture ahah and the music is amazing. i'm so happy to train with you ❤️
This is so good, my heart is still beating fast and I'm sweating like I was running for 30' 😂 Please make more gym style Pam. Love you ❣️
Just a reminder to everyone that whatever feels right for YOU giving you that workout looks different from anyone else.. listen to your body 💋
I LOVE it 🥳
I want more gym style videos like this
I AM OBSESSED!!! DEFO MY NEW FAVORITE WORKOUT OF YOUR!! I love that You made it gym style with breaks. GOOOOD JOB PAM and thank You for being out personal trainer 🤍
my mood is something between NO MORE GYM STYLE WORKOUTS and AWESOME GREAT I LOVE IT MORE PLS
LOVE THIS WORKOUT! MORE GYM STUFF PLEASE ❤
Started with 16kg now on 35kg thanks Pam!
This workout breaks my butt. It’s so good and intense. So happy with it. Thank you ❤️
i did it with 15 kg,i am so happy for my progress❤️❤️ thanks Pam!!We need more of this workout type
I suffer from social anxiety and... just i don't want to go to the gym, I'm so scary fearing to be judged there... 👁👄👁
i never didn't accept myself as I am... It was much easier to hate my body ... But now
I am putting all my hopes on you Pam i want to achieve my dream body. These days i am more happy, strong than before.
Thanks 🧡
I LOVE YOU PAM❤️ i got tired of doing the same, and just in time, you published a new glutes workout, that's just perfect.
So I liked this workout, my only issue is that I feel that the 30 seconds isn’t enough for me to get enough good reps in for lifting heavy… I’m hip thrusting and deadlifting with a barbell at a good working weight for me, and I’m getting ~6 good reps in which isn’t a good set for me. I especially noticed it with the single leg lifts at the end. I love those but they don’t really burn for me until ~12 so I just had to completely ignore the timer. I guess maybe it’s unavoidable but I wonder if complexes (where you do a designated # of reps per exercise for 2-3 exercises in a longer block of time until the timer runs out) would be better for gym style workouts like this? Or even just one minute for lifts like hip thrusts or deadlifts would let me get in a more full set. But the format did allow for one thing I loved which were the pulses and holds… those are the things I miss about your videos when I am focusing on gym workouts with the sets and reps. I miss the variety and quick pace of your workouts and it was fun to return to this. Also you always have the BEST music. Thank you! ❤
I’m the same with you! 30 seconds is too quick, and there’s not enough time to properly position yourself for next movement. I don’t even feel a burn and I’m using heavy weights too 😕
I love this workout ! I really would like to see more gym style workout with weights :)
thank you Pamela! 💕💪
didn't feel like 20 minutes at all!! especially loved the elevated glute bridges 🤓you are right in saying this is your favorite weighted booty workout!!❤
So many amazing videos. Thank you and your brother for such high production quality, music and strong workouts!!! Plus, I so wish we could get the cute Puma clothes in the US. I'm desperado for new workout clothes......keep up the great work!!
Goshhh you killed it... Perfect..and Can I take a moment to thank you for breaks..I don't think I would be able to do this without such breaks..lovee pamm..
yeah breaks really help to do the repeats better
believe me when i say i hope she uses tiesto's new song AND IT'S THE FIRST ONE. you're not only killing it with the workouts but also the SONGS.
Am I the only person who still does the at-home style workouts at the gym 😅 otherwise I would be wandering around saying “what do I do next?” 😅🥲 thank you Pam 🙏
All I can say is WOW! Thank you.
Didn't realized my butt could feel such a burn! Damn really stepped up my glute workout with this one thanks Pam xx
The first is an addiction and all the songs are amazing in this workout
So starte ich gerne in den Tag! Das Workout hat die perfekte Kombination von: Intensiv aber auszuhalten bis zum Ende. 🥰❤️
I really love this work out, please post more like these! For some reason I have a hard time with wide glute bridges.
I tried this one today and to be honest I didn't feel anything at all. It was a warm up for me. Breaks are no need here at all. Exercises are easy enough. I prefer bubble but with weight instead of it. At least you really feel burning 😌😌😌
This workout and timeline on music is amazing!! I feel lot of burning and same time ignore them because is music❤️ I admire you and workout now this masterpiece admire music timeline😘
the music was soo good in this workout!! i hate slow music when u re doing hiit / hard moved, makes the time fly slower 😆
I love this workout so muchhh
Please do more exercises like this one!! Its my exercise favourite! When is my glute day, ai did this!
The playlist is amazing!! Danke!
I love this one! I tried with both of my 10 pounders to take it to 20 but I might go into the gym and use a 30 next time ❤️
Best one so far 😍😍
Who's scrolling through the comment section while doing the workout?😅 xx
I am in love with this one… actually my favourite set for butt!
Week 6, 2023 (Tuesday)
And how are your results now?:)
Feel so good after , thank you 🙏👍more like this with weights , gym home❤️love the new clothes, i order them , can't wait to wear it ❤️😘
wow I've never been this early 🤭 I guess I'm excited for this one
i wanna mix this with the old 10 min booty activation and sexy legs workout. my golden trio 💛
The old 10 min activation is pure gold ! Idc what else she puts out that’s always going to be my top 3! 💛
More Workouts like these please 😍🤯
Advance congratulations to reach 10 million subscribers
Love it !!! Thank you so much !! Please make more videos of weight training ! 💪🏻👌🏻💕
Thank you! Loved it and already could see some difference after training! I have used the breaks for stretching or doing planks :)
Does it actually work??
@@eli.frmsjj For me it does, at least once or twice a week a booty 'activation' exercise :) . It has to hurt a bit and not be too easy. What it helps is concentrating on the muscle that I want to work out.But I am over 40 so changes in the body are different than it used to be.
@@jsfnrey wait so how long do you have to do it weekly?
@@eli.frmsjj So far I have been exercising for 3 months, still not where I want to be but I see a difference :) You can try different booty activation exercises. Also I do eat normally but a bit healthier, not doing any diets. Hope it helps, and good luck!
@@jsfnrey thank you!!
Hell yeah, def try this out at the gym next time!!
Love these workouts! 🏋🏽♀️
Pleeeeease do a GYM STYLE workout but for legs! 🦵🦵🦵🦵🦵 This was awesome!
Ive been doing it for quite some time now and I started from 12kg to 27 rn :)
Def one of my favs! Amazing workout and the musics 🔥👌🏻👌🏻
Heyyy, could u make a full body morning rutine for people that work out in the morning ( not for too long tho ) due to a busy schedule?
❤
I used my sofa as a bench🤣🤣🤣🤣🤣🤣
Me too! 😊 Works great!
Usually i do not comments videos, but i have to make an exception 😂. Please make more videos like this! I love it! ❤️
The Burn Was Frickin Real!!!!!!🔥
Pamela, grateful to you! Love training with you! 🙌🤸♀️🌞💓
love this gym style workout!!!
My 🍑 has been personally victimized by Pamela's workout!!! Love this video