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

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Rating: 4.0; Vote: 1

That's gonna be INTENSE! -/ Anzeige We start with 10min Booty Activation to really FIRE UP those glute muscles & continue with the 12min Leg Workout. Grab a booty resistance band, if you have one! - I talk you through the exercises & give you little tips on how to train your booty more effectively. Sweating together is easier than being all alone haha! - - Equipment: if you have a booty band, you can use it: ) If you don't have one, don't worry! Otherwise you only need a soft surface (like a yoga mag or soft towel) By the way: this is DAY 5, Week 4 of my Home Workout Plans (you can find them on my Instagram. You can find free WORKOUT SCHEDULES on my Instagram Channel. I saved them in my highlights
Date: 2022-05-18

← Joel Corry - Lonely HAPPY DANCE WARM UP / No Equipment - Pamela Reif

15 MIN DANCE CARDIO WORKOUT - 80s EDITION, burn calories and be happy / No Equipment - Pamela Reif →

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Comments and reviews: 5

Bidisha
Exercise
1. Slow Squats
2. Squat Hold Abductor
3. Squat With Abductor
4. Low Side Squats
5. Squat Hold Abductor
6. Slow Squats
7. Low Side Squats
8. Jump Squats
9. Slow Squat Pulses
CHANGE POSITION
10. Fire Hydrant (left)
11. Fire Hydrant Pulses
12. Fire Hydrant(right)
13. Fire Hydrant Pulses
14. Leg Abductor With Hold
CHANGE POSITION
15. Booty Lifts
16. Booty Leg Abductor
17. Booty Hold
18. Booty Flutter Kicks
19. Booty Leg Abductor
20. Booty Hold
REST
21. Sumo Squat With Calf Raise
22. Hold With Calf Raise
23. Pulse Lunges(left)
24. Pulse Lunges(right)
25. Jump In - Out
26. Squat Hold
27. Outer Thigh Lift(left)
28. Outer Thigh Lift(right)
29. Wide Squat(right)
30. Wide Squat(left)
31. Jump In - Out
32. Squat Pulses
33. Sumo Squat With Calf Raise
34. Hold With Calf Raise
35. Side Plank Leg Lift(right)
36. Side Plank Leg Lift(left)
37. 1- Leg Glute Bridge(right)
38. 1- Leg Glute Bridge Hold
39. 1- Leg Glute Bridge(left)
40. 1- Leg Glute Bridge Hold
41. Glute Bridge Hold
42. Booty Lifts
43. Booty Toe Taps
44. Booty Single Leg Lifts
45. Booty Hold
reply

iSophieOreo
Slow squats
Squat hold abductor
Squat with abductor
Low side squats
Squat hold abductor
Slow squats
Low side squats
Jump squat
Slow squat pulses
Change position
Fire Hydrant L
Fire Hydrant pulses L
Fire Hydrant R
Fire Hydrant pulses R
Leg abductor and hold
Change position
Booty lifts
Booty leg abductor
Booty hold
Booty flutter kicks
Booty leg abductor
Booty hold
Rest
Sumo squat and calf raises
Hold with calf raise
Pulse lunges left
Pulse lunges right
Jump in and out
Squat hold
Outer thigh lift left
Outer thigh lift right
Wide squat right
Wide squat left
Jump in out
Squat pulses
Sumo squat with calf raise
Hold with calf raise
Side plank leg lift R
Side plank leg lift L
1 leg glute bridges R
1 leg hold R
1 leg glute bridge L
1 leg hold L
Glute bridge hold
Booty lifts
Booty toe taps
Booty single leg lifts
Booth hold
reply

jazmin
Love how she starts to sweat at the end and I already lost all the liquids I consumed this week
Update, now my face just cries, not as much as before
reply

boo
i literally gained so many inches on my booty with this workout alone, guys this really works. thanks pamela! legend: )
reply

Mae
it's been awhile since i worked out and i started with this and died. i will come back again next week: ')
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