10 MIN GLUTE BRIDGE BURNOUT - Floor Workout, set your booty on fire I Pamela Reif
ฝัง
- เผยแพร่เมื่อ 27 ก.ค. 2021
- Willing to make your booty buuuurn & look really pumped? No squats, lunges or jumps needed, we will only stay on the floor! ♥︎/ Werbung
This workout is suitable…
- as the LAST WORKOUT of your leg day. Burn out those glutes and make sure it was a workout to remember haha.
- as a BOOTY ACTIVATION. This helps if you tend to feel your thighs more than your booty during leg day.
- if you like the 12min Grow Your Booty, 10min Booty Pump & 10min Bubble Butt workouts.
- if you have bad joints or knee pain
- if want to grow your bubble butt & therefore need to put a bigger focus on it
PS: THINK ABOUT YOUR BUTT MUSCLES. Imagine how they give you the strength for every movement. How they lift your hip on during a glute bridge, how you hold the imaginary piece of paper between the butt cheeks on your way down, etc. It makes a huge difference!
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Adding a resistance band 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 :)
If you need breaks - TAKE THEM! Don't worry too much about that. You will improve over time :) The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
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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.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
➞ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: apps.apple.com/app/pam/id1540...
Android: play.google.com/store/apps/de...
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You can always find all songs in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc.
wmg.click/GetActive
1. B-Case, Robin Schulz, Baby E - Can’t Buy Love
2. Kronan - Gatluak
3. Anne-Marie - Kiss My (Uh Oh)
4. Rudimental - Straight From The Heart (feat. Nørskov)
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Business Contact:
pamela_reif@icloud.com
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unterstützt durch Warner Music Germany
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. - กีฬา
The feeling of happiness when the next exercise is "Well Done"
BESTTTTTTT
😋😋😋😋😋😍
The feeling when “Wide Pulses” looked like “Well Done” from far away 💀
I am literally dead
I don’t have the words to express my feelings 🥵
Bravissima
Can we just appreciate how she kills atleast 5 million people without even trying and looking gorgeous while doing it.
🥵
Ikr I'm laying here on the floor looking like a wet potato
🚨I am calling all the countries who can help us. We are perished and devastated with the total 112 fires. The ones that we can’t stop are still going so strong. We dont have enough fire fighting planes to stop it. We lost 8 people, so many animals and our forests.
#HelpTurkey
everything you do, you gotta do it with style
@@alinaterlinden2325 hhbh
New olympia discipline: doing a Pamela Reif workout with perfection
This was close th-cam.com/video/3nclj3vtg8M/w-d-xo.html It was looking for 1980s aerobics videos that led me to Pamela. I have just done three starting with her 80s dance workout, still one of my favourites.
For best result try th-cam.com/video/aeHVPreKgXw/w-d-xo.html
Good idea
Hhhhhhhh
That was intense, o m goodness 😆
*Everyone who survived this workout: You are a warrior!*
i didn’t survive🥲🤟🏼
I did but tomorow will not seat
Don't know how I survived 😩😤
Thank you 🙌
if i stand up tomorrow i will be celebrating
I love that Pam never says sth like 'results in 2 weeks'. Everyone has their own pace
Exactly
I know who you meant and you can check her description box or website where she explained this. It's about youtube algorithm so that people can find those videos. She clearly explained on her website that 2 weeks results depends on your current body situation. 1 video won't give u results so she has programs where she recommends 3 to 4 video for each day. Doing only one video for 2 weeks doesn't work. Those single videos are part of her routine
And also some people are using it but I'm not talking about them
She doesn't say it but you actually have results very very fast!!!!
I usually ignore those which says they give abs in two weeks lol
@@Cherry-rp6dv ok so what? Pamela also is on youtube but she never used false promises or anything to lure people into her workouts and sayin "oh yea its bcuz of algorithm" it means in future if she had to lie more she would and then justify it
You think you can hurt me? I do Pamela Reif's workouts 💀
Isn’t it just 😂😭💀
No one can hurt Pamela Reif
Savage 🔥
@@jessicahuang2064 I could , yeah I can’t do more than 5 minutes of her workout without rest , but she doesn’t know how to fight , if I punched her stomach , she will cry .
@@happyboy6975 ahh yeah, because you, a complete stranger knows how good she's at fighting😂 And I'm also pretty sure she has a higher pain tolerance than crying from a punsh in the stomach. But let's see how "strong" you are after getting kicked in the balls.
Pamela is like my crush: when I see her my knees shake and I can't breath anymore 😅
Welll said
rofl
silly
Where's haha reation? 😂
😂
Me before: I just love glute bridge! This is the one for me🐥
Me after: well… love was never easy for me…
I have always hated it, now I hate it even more :D but I still want to be good at it
I always loved them lol, we had the same thought coming across this video
Not me thinking after the 'SQUEEZE!!!' part is a 'Well Done' XD
That's what thought then I found wide bridge pulses is waiting for me😂😂💔
Omg I was about to cry 😂😭😂
me too!!! i was already chilling with closed eyes for like 10 seconds when i realised that she es going on!! *cries*
Omg me toooo! Trauma
We all know she did this on purpose 😑💕
how could she do this all workouts and still looks like a princess in the end
She’s very strong..
She has experience and muscles 💪
Also after doing the Ed Sherman happy birthday Video! She is a true Queen!
Because she Knows how to Work it.
while we die in first 5 secs
lv from sri lanka
can we appreciate the fact that she did this whole thing on hard rock and still looked FLAWLESS
th-cam.com/video/HJA-WBJqiJ0/w-d-xo.html
i think it’s a green screen
@@Suukif no it's not
@@Suukif no, u can see the mat is curved with the pebbles
@@marjia5120 i forgot
Me: Oh cool, I can pull this off. Glute bridges are easy.
After the workout: dead
1. glute bridge
2. wide pulses
3. wide bridges
4. wide hold
5. feet far away bridges
6. feet far away, 5 pulses - 3 bridges
7. far away hold
8. butterfly bridge
9. butterfly pulses
10. 1-leg bridges R
11. 1-leg hold R
12. 1-leg bridges L
13. 1-leg hold L
14. normal bridges, 5 pulses - 3 full ones
15. hold + go higher
16. squeeze!!
17. wide pulses
18. wide hold
19. butterfly hold
20. knees together hold
Done!!!
tysm
You are a treasure
Thanks
This comment needs to be at the top
Omg 20 variations 🤯
i like the little detail that Pam shot this one right after the ed sheeran dance workout & still wears completely different clothes and the whole video aesthetic is different! thank you for that little nice touch in your videos, it‘s appreciated that you do this effort so it‘s not the same! ☺️
You're obsessed with her omg 😲lol🤣🤣🤣
I agree with him.
He pays attention to detail and notices everything!!
so do i. 🤭
Pamela’s workouts are the only workouts I can do on youtube because they’re perfect for me!! I literally can’t do any other fitness influencers workouts because I love Pamela’s videos so much 🤍🤍🤍
Me too :)
Me too!!!! ☺️
Same here😊
Same!! I just cant have breaks anymore bc they kill my tension in the area i am working on.
Same guuuuurls!!!
I did this workout with 20 kg weight and without any breaks and not my butt touching the floor!!! I am literally dyinggg 🥵🥵 proud of myself thanks pam 😍
Youre a fucking beast omg how
I'm proud of you too
This will be my goal
@@MrsSankta I've been training for long time. I am doing fitness, yoga and pilates. Sometimes doing at home because of covid. It's important to do it regularly.
@@finjahardies6028 thank uuu
Guys, dont arch your back. Squeeze the abs to prevent that and dont push too high because this will mess up your lower back. The exercises work too with a straight back, a hell good booty squeeze, without pushing them too high.
I used to do this and my lower back felt soo hurt for a big piece of time
So take care!
wish I saw this earlier 😭 thank you so much
this is so true, it should be on the top so everybody can see it!
the ab tip is so true thank u i wish i saw this earlier
Well... I read that after finishingthis routine :)))))
Thank you needed this comment
Another 10 min that feel like a century, if you want to live a slow pace life choose Pam
I was so ready to quit at knees together until I saw the little "Well Done" preview. THANK GOD!
P.S. Whatever muscles it takes to do the one legged bridges, I do not have haha
take this as your ‘i’m so happy there isn’t any weight!” button! 😂
i’m using ankle weights😭😭😭
It's a floor work out so at the end you can lie dead on the floor
🤣🤣🤣
Wood floors are preferable 😂
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Exactly
I was shaking like a f*ckin vibrator, how is she looking so good and not even sweating a bit 😢 This woman is a beast.
I was dying, but then "Kiss my (uh oh)" was played and I got so motivated again and nearly danced during the bridge hold exercises. I usually don't comment, but I have to thank you for all your effort and your song choice. Today I especially thank you for including Little Mix in this workout and in one of your last ones, it motivates me so much❤️❤️
For better result try this th-cam.com/video/aeHVPreKgXw/w-d-xo.html
I was just about to comment that! That song just gave me a boost, was singing the all way through 😂
Our girls are always coming through
Me too 😂♥️
Little mix gave me that burst of energy and motivation I needed lmao
this workout can make my legs shake before any guy could…
I love that she always smiles. She is truly a beast, so string and beautiful 😍thanks you for everything pamela, really appreciate your hard work. Thank you for the amazing programs and your hard work
Even without a resistance band, this workout is very tough for me. Can’t imagine if I used it tho ☠️💀
fun fact; the resistance band makes it harder, but not necessarily more effective because there is only more pressure on your ankels. Im not a professional but i have watched a very interesting video from a professional fitness choach, who explains that your booty muscle basically does the same work; with or without the band so don’t feel bad because if your goal is gaining muscle, then its really not a problem to leave away the boody band. You have do do the exercises properly tho. As Pamela always says; SQEEZE!
I love how she's casually checking her fingers while I'm struggling to keep my butt off the ground
I feel like I'm multitasking. Enjoying the music and swinging my hips while suffering in pain.
Indeed!
Same.😊
Pamela kills us everytime yet she also puts a big smile in our face after that torture ♥️🥺
I think that's called a 'toxic relationship' :)
@@Pinky-kc8go haha 😂
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doing this workout while reading comments ~
The thought that if she rolled a little she could dive into the ocean kept me occupied, so I didn't realise I was dying through the workout.
Yeppp me too
"It takes desire to change, determination to start, and dedication to continue."
just in time for today's plan!! here's hoping we don't die 🤞😅
update: my butt and thighs are already on fiiirrreeee! at least tomorrow is only stretch day 😂
WE GOT THIS !!!!
We can do it 💪
what plan are you doing?
@@nicki1921 just the pam app beginner's plan + challenging myself to 30 mins of cardio a day 😅
This workout is for burn the fat of butt and thigh ☺
I can't imagine how hard the ground must have been! She's literally a beast for not suffering - or not showing it!
This is probably one of the most intense workouts I’d tried. My butt is burning 🔥
Let me know if u ger results pls
My butt got plumpier and more rounder🍑 with patience and proper reat you will see results. Also make sure to work on your legs too🦵
got any results ? been 9 months old update
Results?
me: looking at the next move part wishing its gonna be "well done"
what it turns out: "wide hold." :,)
🤩 same applies to me
Hahaha same :)
Ha ha
LOL same here 🤣🤣🤣
omg this is my first pam workout vid that i've done without any breaks. im proud of myself and this vid gonna be special in my heart&buttcheeks 🥺
Congratulations🎉
Great work! I also finished it without breaks and I'm so proud of it. I usually take so much breaks in the 10 min glute bridges with weights.
Now you have to do this with your weights lol.
same! i took a couple seconds to drink water, but i'm proud of myself nonetheless. go us!
@@mayojuno did u get results?
When the booty band can't handle the burnout of this Glute Bridge exercise, it snaps to me!
@emi april hahaha..luckily it was not jump in my face, still wrapped on me but burning my skin! 🥵
Mine snaps while doing her upper body workout, right in my face🤷🏻♀️
@@bentemoehle4105 ouch..that must really hurt!
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@@indrawatisutanto do u have any results?
Doing this while reading comments 😂🙌🏻
I love this yellow booty band so much it fits so well with the landscape
Can we please have a new Good Morning 2.0 workout ☺️🙏 I miss that one
Thanks so much Pam
If your back hurts during bridges- use a stronger resistance band! I didnt even realize I out grew my medium level band and that it was time to move on to the heaviest ! Helped with lower back pain I started getting while doing bridges.
Thank you Pamela, all of the aspects of your videos are better than the others: effectiveness (aka the burn), music, positivity, and even the backgrounds. Danke!
This morning I was too lazy to put off my bathrobe and pyjama but not that lazy to skip this workout. So this is already second Pam’s workout in pyjama. These workouts include magical motivation to wake up.💜✨
I worked out in pj's too lol
the view is always *everything*
This was a nice change from doing the HIIT workouts
I need more “on the floor” workouts like thiss! Can you do lower ab edition😍😍😍
she's done a lower abs one before, mostly on the ground, with only a couple of planks! it'll show up if you just search "pamela reif lower abs"
Pamela you’re something else, I don’t understand how you do all off your workouts AND still look like a queeeennnn.
The fact that she does so many glute bridges without a sweat, smiling and doing the so effortless makes you think that she is no human.
I literally can't feel my booty anymore ! I've been doing Pamela booty workout since last year quarantine, my booty grow and I feel much stronger ! Thank You for giving free workout plan and appreciate that
Your profile pic 😆
I did this as a finished after a 40 minute leg blast. Satisfied as hellll
Finisher *
Reading the comments while doing the workout helps lol
True
okay and now imagine Pamela combining this one & the other 10min bridge burnout! 🔥🤓
Woww this is gonna be so intense🔥 and killer🙂
This is scary actually
In todays 30 min workout she combined this and the other 20 min booty weight workout and killed me!
Omg what is she did a classic booty day and started with booty activation, then did bombastic booty, then booty pump, then this, then for 60 min hardcore did sexy legs and the other glute bridge burnout 😭
Ouch
Today was the first time I managed to do the whole workout without putting my booty down!
Thank you so much Pam, I'm slowly becoming stronger each time 🥰
i am so proud of you!
I love how she changed the name from "frog" to "butterfly" bridge🦋
i feel like the frog and butterfly ones may be slightly different? i think for the frog ones, your thighs should be almost parallel to the ground, while for the butterfly ones it's only a 45deg angle?
They actually have a small difference, while doing the butterfly one you slightly open your legs when you go up,while doing the frog one you just go up and down and don‘t open your legs more
I'm already in enough pain from the workout...i can't imagine being on uncomfortable ground as well. Thank you Pam for suffering for us haha 😂
pam you are good for my mental health!!!
My lower back and my legs are on fire from the glute bridge workouts.🥵🔥
How could y’all finish this without resting a bit damn I applaud y’all let’s get this 🍑
Can we talk about the fact, that the timer is yellow and in front of the sun? And also the booty band fits the timer color this time. I love your details while i watch how i will die in the next workout session
I'm here lying against the floor while pamela is working out for me
Im gonna try this, your 10min Booty Workout was really crazy😂✌
Do u have reuslts
@@emmasbs683 yes, not big but a little bit😂
"Burnout" is the right word. But man, is this already my favourite video from Pam or what?
I swear on my life this girl’s workouts are a different breed
My ass hurts. But it’s a satisfying pain knowing I completed the routine
Completing the workout until the one-leg bridges and holds is the most challenging thing. Once you’ve overcome it, the rest is pretty doable… though it remains such a challenging workout !! Thanks Pamela !!
Damn Pamela. I usually find your glute bridge combos quite challenging but I never die from them. However THIS fricking KILLED me!!! My cheeks are on fire 🔥🔥🔥
That was BRUTAL!!!!!!!
I'm gonna do it again tho
It’s already 1 year till i began your workout and i’ve never feel and been so strong in my entire life !! Thank you pampam ❤️❤️
Even though these are a killer for your glutes, a workout alone wouldn't make any noticeable results if isn't combined with a structured diet aligned with your goals. You need quality nutrients in exact portions to make sure your body will regenerate all these damaged muscle tissues and not store unnecessary fat in the process. I´m following dietarizee fat loss meal plan for three weeks now and my boyfriend has already started complimenting my body 😊Great video Pamela, keep up the good work!!
That´s great, but he should have complimented you before as well...
Seems like a concealed advertisement for a fat loss program.
Yeah you shouldn't need a special "diet" for your partner to like the way you look. Also, stop promoting weight loss plans. They don't work and they just make you feel like crap at the end of it all. Eat healthy, stay active, and you'll be happy. Diet culture needs to stop.
@@ZZZZZZZZZZZZZZZZZZZZZZZZ608 not the first time I see this exact comment on the section... it was also posted on other videos
Ohh, nice to hear you’ve got a new bf since the last one wasn’t good to you... 😅
I have learned the whole workout after trying it so many times that I'm doing even the booty shaking in the end 😂😂
Not even 2 minutes into the workout, and my booty is already burning. Did it till the end though! 😁
Sure
Idk why, but booty burn is the only burn I can handle hahah
this burns to the point of pleasure i cant explain it but im in love with this entire burnout
Do u have any results?
@@emmasbs683 a little but not by just this workout. i do other activation and weighted glute workouts and do this as a finisher. i use 4kg weight for this one and my butt gets super swollen afterwards
@@emmasbs683 swollen in a good way lol
@@gutsssss_ ohh so it grew? I’ll try itt :)
@@emmasbs683 not exactly. your muscles swell when you work them hard due to microtears in them which heal eventually, so my butt looks the same but just swells when i work my glutes. you can try activation exercises before jumping into your glute routine while accomodating weights with this video, that way im sure you'll see some changes
Loved the way she ended the video with the 3 different holds. It built up my tension a lot for the last few seconds. Thanks Pam!
Shout-out to Pam for laying on uneven rocky surface to give us a beautiful view while our booty is on fire. Thank you I really appreciate all you do Pam ❤👍💪
YAY - so happy for this workout! Pam, a suggestion would be a part three of g.y.b. and pump to begin our glute days so it’s not always the same beginning! ❤️
The view is amazing, it looks like a green screen. 🥺🌇
It's real it's Ibiza
this is such a good and brutal workout. can't believe I finished this without a rest
Doing this for me, working on myself . For myself . On myself. True love will find me one day
Pamelas workouts are the only ones I truly see the results im looking for. She is the only one I will follow.
Thank you Pamela! With your workout Routines and a diet change, I was able to loose 15kg over Corona. I am finally at the weight I always wanted to be! And I am feeling so damn good and sexy! Happy belated birthday!
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My goal for this year is to do at least one workout video without dying. Let's dot his team we got this
I really love the burn of the bridges this is one of my fav workouts
Me reading comments while doing the hold ones 😂 Love the workout 💕
let's appreciate Pamela never fails us to be amazed at her background.
besides the fact that the view and the aesthetic are incredible and the insane music, this workout should be illegal because IT KILLED MY POOR BOOTY!!! Honestly, I am so glad this is a no weight workout. Thanks pam!!!
This playlist is everything. I wouldn’t have been able to keep up without it. 👍🏽
OMG. still can't get past the one leg hold! I don't know how you built the strength to do this! lol
I finished this video a couple minutes ago and I have to admit it. It was a killer not gonna lie. She is truly amazing and so freaking strong 💪
On this gorgeous day, let us illuminate the world with acts of kindness and expressions of love.
Forever my favorite,the burn is real🔥
This was brutal, my glutes never burned so much!! I would be doing this again definitely
Really proud of me, didnt rest during the video, now I can do it with the band!!
It is my to-go glute workout for two years now☺️ it's wonderful and gives a room for progression ❤ thank you!
I almost lost my vision in my left eye doing this workout…. Pam’s videos are NOT for the weak 😅
hahaha that was one of the hardest glute bridges workout everr.... 💪💕thank you Pamela!
@Amanda 24 y.o - check my vidéó lol
Your taste in music is top-notch truly loving it. And ofc I'm feeling myself every time I workout so much fun
This is the song I've been practicing the most lately. very like. After practicing, my butt is numb. The next morning, I felt my glutes and thighs being affected very clearly. it is very effective.This song is super good
Song? This is a workout
“SQUEEZE!!!!!!!” Me : ok no need to get agressive Pam