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10 MIN BOOTY WORKOUT - training for a bubble butt, NO JUMPS / No Equipment - Pamela Reif

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Rating: 4.0; Vote: 1

it's time for a new CLASSIC 10min Booty Workout. PS: no jumps, I would have lost balance on the boat haha! I hope the rainbow in Capri (Italy) will make the booty burn more beautiful / Anzeige Working on that round bubble butt from all angles! - Adding lots of PULSES to increase tension & make it harder for the booty muscles. - different FEET POSITIONS, so we train the side parts of our glutes & inner thighs. Switching positions is always a good option to hit the muscles form all angles. - ACTIVE RESTS by holding certain positions. It burns like hell, so it's not so much of a rest: D - ending the workout with 4 min of GLUTE BRIDGES. Focussing more on the backside of our body = more focus on booty and hamstring, less about the front of the thighs. Your stuck with me for those 10 minutes anyways. so make sure you use them wisely: 1. It's super important that you THINK about your glutes during every second and try to make them BURN. Make sure you don't release tension and relax at the lower point of the motion (e. g. the lower point of a glute bridge, but rather KEEP the tension during the entire movement and squeeze even more at the upper point of the motion. 2. For all Squats + Glute Bridges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty. 3. Also try to keep your knees behind your toes when you squat down. This is more friendly for the knee joint. - This workout burns between 60-100kcal, depending on your fitness level, height and weight
Date: 2022-05-18

← 5 MILLION SPECIAL - Q&A, Workout Quiz & Funny Comments, Dennis prepared a video for us / Pamela Reif - Pamela Reif

10 MIN R&B DANCE WORKOUT - a little sexy, a little gangster & for sure SWEATY! / Pamela Reif - Pamela Reif →

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Comments and reviews: 8

Kristy
Ya'll when I started doing this workout I felt like dying after three minutes and I couldn't do the squat hold for longer than ten sec and when I finished the workout I was just trembling and felt like I'm gonna pass out every second -- And it's not like I was unfit cause I ran five times a week and did a lot of leg/but workouts as well, but they weren't this hardcore. - Now this is my go to workout when I want to chill and I can follow it effortlessly. --
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Tolstoj's
I think this is the first Pam workout I ever did, like half a year ago maybe, and I remember I had to take three or four breaks because my legs just wouldn't work anymore but I really wanted to finish it. I've been doing Pams plans for thirteen weeks now and the only time I paused the video today was in the transition from standing to the mat so that I wouldn't miss any of the exercises. :D
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Coleen
5: 55 Son unos de los Topgirls. Uno
15: 55 Sun: ''Hotter''
15: 55 Hopi: ''Sweeter''
15: 55 Joonie: ''Cooler''
15: 55 Yoongi: ''Butter''
15: 55 Son unos de los mejores conciertos,
, no puede ir pero de tan solo verlos desde pantalla, se que estuvo sorprendente.
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Susan
5: 55 Son unos de los Topgirls. Uno
15: 55 Sun: ''Hotter''
15: 55 Hopi: ''Sweeter''
15: 55 Joonie: ''Cooler''
15: 55 Yoongi: ''Butter''
15: 55 Son unos de los mejores conciertos,
, no puede ir pero de tan solo verlos desde pantalla, se que estuvo sorprendente.
reply

Olympia
It's my second day doing these exercises and my lower back burns like hell (no back problems in general, anybody else experiences this? If so, will it go away as the days go by or should I try exercises that are gentler on the back?
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Catilina
Good video. I've started saving for the boat that these exercises require, looking for an alternative routine in the mean time.
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pamela_reif
pls i just did it for the first time and i feel like dying. i was kinda shaking the whole time but this will be worth it -
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Luvxhats
it just me or did my legs legit-die-when i was doing the glute bridge excersize - i mean girl i was legit shaking- - -
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