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

  Aufrufe 1,315,187

Pamela Reif

Vor Monat

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:
Music by Epidemicsounds.com
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.

Pamela Reif
Pamela Reif Vor Monat
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
Lea Bernhofer
Lea Bernhofer Vor 24 Tage
thanks again for those and this great workout/s
Jaymie Lilley
Jaymie Lilley Vor Monat
loved this workout
Sarah Abu zaid
Sarah Abu zaid Vor Monat
Can you please do a video using weights for upper and lower workout Love you !!
Micaela C
Micaela C Vor Monat
Thanks so much for pit dumbell in your workout. Love you 😍
Thats me
Thats me Vor Monat
💖💖i love you 💖💖 here's why: you are such a kind person and you motivate me every time, your workouts are simply the bests and you are a great rolemodel ! Don't change anything 💖💖
kyrd lmao
kyrd lmao Vor 42 Minuten
i am here for my first time. Kinda excited lol lets see if i see results
Xiahro Joan Tabios
Xiahro Joan Tabios Vor 14 Stunden
Who hates this but loves it at the same time? I am who!
Marie Ellis
Marie Ellis Vor Tag
👍 👍 👍
Amy Pini
Amy Pini Vor 2 Tage
Beste Video für po
Laura Moreno
Laura Moreno Vor 2 Tage
Me estabas matando lentamente!!🤣😅
Lucía Monedero
Lucía Monedero Vor 2 Tage
I love working out with weights, i really feel the pain 🤣
Mymy La Terreur
Mymy La Terreur Vor 54 Minuten
it's tough lol ! do you think the girl in depost.info/one/video/hXZ4mZ6CqrCgsWg.html&lc=UgxkRPaoIAEzy2ocQ5l4AaABAg.9CPrkev27pu9FvB5KFIhZt could do this workout ? I was a bit jealous of her
s.ophie 25
s.ophie 25 Vor 2 Tage
Pam ich lieebe dieses Video so sehr. Es macht so viel Spaß mit den Pausen und verschiedenen Übungen. Man vergisst komplett dass es 20 Minuten dauert und es is soo effektiv und einfach nur toll😍😍😍
&Square MSP
&Square MSP Vor 2 Tage
10KG??! I CANT
Brbl Wolf
Brbl Wolf Vor 2 Tage
Everytime it's getter better and better. Please more of that! Missing Gym so much, but this workout is reaching it or (to be honst) sometimes it's a bit more fun. So thank you helping us during this shitty times and making it better! So please more wighted workouts with kind of sets with strenght and cirquels to RIR 0 and a superset. PS: One year ago I laught about people doing your videos, but now I understand. I really learned to love you, haha
Kajča Pěrková
Kajča Pěrková Vor 3 Tage
my booty and I now: I hate ittt! my booty and I in summer: OMG I love it!
Ambra Vaske
Ambra Vaske Vor 3 Tage
So good!!
Dini Anjani
Dini Anjani Vor 3 Tage
miniurl.es/quickadulthub ඔව්ඔබට පුළුවන්මම ඔහුට කියමි මම ඔබට ලබා දී ඇති දේ නිසා ඔබට පුළුවන්මම විරාමයක් තබාතවත් හුස්මක් ගන්නමගේ උගුරේ වාතය අල්ලා ගනී ඒකත් තියෙනවා
Petya Mileva
Petya Mileva Vor 3 Tage
Why is my left buttcheek not activating?? 😐😩
Sarrahah Ah
Sarrahah Ah Vor 3 Tage
who else was shaking at the last bridges
Lia Cooper
Lia Cooper Vor 3 Tage
first workout ive tried with you and my booty is on fire!~
Slávka Čertíková
Slávka Čertíková Vor 3 Tage
my thighs weren't ready for this
Slávka Čertíková
Slávka Čertíková Vor 3 Tage
Maybe I should have gone with the beginner friendly workout plan after all 😂 struggling even with 2kg weights
Isidora Aburto Valderrama
Isidora Aburto Valderrama Vor 3 Tage
this is the first video I see of here where she is talking and Iove it, it make it more fun
Luboslava Gmiterova
Luboslava Gmiterova Vor 3 Tage
Omgg this workout just killed me ! 😂❤
Filipa Portela
Filipa Portela Vor 3 Tage
Pam: meet me down on the mat Me: no, i really don't want to Pam
Andrea Stareckova
Andrea Stareckova Vor 3 Tage
this version where you talk is so motivational it's like someone is keeping an eye on you so you can't give up even though your butt is screaming one of my fave booty workouts so far make more of these pleaseee. have a wonderful day x
zena alexander
zena alexander Vor 3 Tage
Today i couldnt finish because i felt so much pain in my back am i doing something wrong
MissA Vor 3 Tage
Thank you so much for making this video!! Looking forward for some more booty workouts with weights! ❤️
chiara baldacci
chiara baldacci Vor 4 Tage
i dont get what im doing wrong. i always feel booty exercises in my glutes but i didnt feel any of these in my booty just in my legs :(
Lena Leven
Lena Leven Vor 4 Tage
I would wish that the music would be louder and more supporting to fight through 💪😉
Lily Unell
Lily Unell Vor 4 Tage
Amazing workout! Loved it
Kallia Koukou
Kallia Koukou Vor 4 Tage
I let the weight roll on my face so that the pain would go away. ☠️
Hannah Vor 4 Tage
hurts more in my legs than in my butt lol
Miranda de Boer
Miranda de Boer Vor 4 Tage
I did this workout with 4kg weights and a booty band. 😅 i cant walk right now. But happy I survived 💪🏻
Pamela Mesias
Pamela Mesias Vor 4 Tage
this never disappoints my butt
Maddy Youtube
Maddy Youtube Vor 5 Tage
Gute Übungen aber langweilige Musik. Und die einseitigen bridges sind unangenehm im Knie
Louisa W
Louisa W Vor 5 Tage
Das ist eindeutig mein fav Workout von dir!!
AcJasmiin aka xKikileinx
AcJasmiin aka xKikileinx Vor 5 Tage
Felicitas M
Felicitas M Vor 6 Tage
Did it with all of my school books and it was the worst decision of my life
bri anna
bri anna Vor 6 Tage
Sophia Kummer
Sophia Kummer Vor 7 Tage
Svenja Meißner
Svenja Meißner Vor 7 Tage
Marysia Figarska
Marysia Figarska Vor 8 Tage
how many calories does this workout burn?
Cantika Diana
Cantika Diana Vor 8 Tage
New HD foto and video ----------------------------------------𝐖𝐚𝐭𝐜𝐡 𝐇𝐞𝐫𝐞 : shorturl.ca/quicksexhub365 Из-за отсутствия лучшего слова, захватывает дух. Наборы яркие. Их богатый цвет и подвижный статус притягивают наблюдателя к действию. Костюмы являются декоративными, красивыми и работоспособными одновременно. Макияж выделяет костюмы, и никто никогда не замечает тот факт, что это люди, разыгрывающие части животных. Вы настолько увлечены образами всего этого
Kat Bo
Kat Bo Vor 9 Tage
Уф жара 🔥🔥🔥
Leo Vor 9 Tage
An upper body weighted workout would be amazing. Love your work pam
Karina Davalos
Karina Davalos Vor 9 Tage
I only have a 30lb weight and omg...my legs probably in heaven rn 😭
Sofia Gerdes
Sofia Gerdes Vor 9 Tage
Sooo ein gutes & krasses Workout!! Hammer! Beine sind zerstört 🔥 Fände mehr Workouts mit Gewichten gut - habe mir gerade Hanteln & Booty Band gekauft 😍
anaismh88 Vor 9 Tage
The best advice ever: "don't make stupid decisions"
Itsuka Shimotsuki
Itsuka Shimotsuki Vor 10 Tage
Tried this with 6kg weight today and at the burnout stage my brain disconnected with my legs ... Brain: Squat ffs! Legs: I'm not yielding!
Giulia Tibiletti
Giulia Tibiletti Vor 10 Tage
*My knees left the chat*
Inga Achilina
Inga Achilina Vor 10 Tage
Dilge Uçar
Dilge Uçar Vor 10 Tage
Pamelaaa you killed me todaayyy 😰
Therese Napuli
Therese Napuli Vor 10 Tage
I just realized.... This was released on my bdayy!!
Diana Gamez
Diana Gamez Vor 10 Tage
I started today, I love it, but almost died 😂🌹🎊🎉🥳😘👍I enjoyed a lot it is what I was looking for😂😂😂😂thank you si much
Star Rama
Star Rama Vor 10 Tage
Jump squats and single leg bridges killed me.
Sziklai Csenge
Sziklai Csenge Vor 10 Tage
The towel is also useful to wipe down your tears/sweat :D
Adéla Švábíková
Adéla Švábíková Vor 10 Tage
When you think your done but it’s only a break.
The FGS Vor 10 Tage
actually i like the breaks!
Wasting2muchtime e
Wasting2muchtime e Vor 10 Tage
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 😅
vave3 Vor 10 Tage
I love how is gets easier every time i do it!
Xyy X
Xyy X Vor 10 Tage
Am I the only one who really wants to know what she said afterwards? If anyone can read lips, please tell me what she said. Thank you :)
jona Vor 10 Tage
the only booty workout i dont have the time to read the comments lol
Agneta Dēvita
Agneta Dēvita Vor 11 Tage
For the first time in a while i got through it and trust me you can get trough to👊🏻❤️🔥 WE ARE STRONG 💪🏻
paris paris
paris paris Vor 11 Tage
You're the best 💙
Katie Pfuhl
Katie Pfuhl Vor 11 Tage
THIS!?!?! After booty activation??? ☠️
Angelashley95 Vor 11 Tage
I feel like I'm getting use to this workout and I definitely don't struggle as much as I did the 1st and 2nd time doing this.
sara rodríguez
sara rodríguez Vor 11 Tage
Did this after the 10 min killer booty band workout, part of the workout plan, my legs where shaking😂😂😂 but it felt sooo good!
Salty Brunette
Salty Brunette Vor 11 Tage
Aqueena Kim
Aqueena Kim Vor 11 Tage
why 20 mins use weight feels like just 10mins
Chelsea Manuels
Chelsea Manuels Vor 11 Tage
Guys, what’s the song playing at 11:50 ?
Unicorn Potato
Unicorn Potato Vor 11 Tage
Pam: don't you quit now ! Me, vibrating like a nokia: sorry, I'm out ✌
Christa Vor 11 Tage
Dude I only have a 20lbs weight am I gonna like break something 😂
LF V Vor 11 Tage
I really loved it so muuuuch❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️🏋🏻‍♂️
Christina Wong
Christina Wong Vor 11 Tage
How can she do it with a 10kg dumbbells...
Abayaa .S
Abayaa .S Vor 11 Tage
Did a 5kg bag just slide down and hit my face while I was doing Glute bridges? Yes. Was it worth it? Totally hehee
Giselle SalZap
Giselle SalZap Vor 11 Tage
The "don’t do stupid decisions" gets me every time
hennischnrider98 Vor 11 Tage
Wie viel Gewicht benutzt ihr so? Auch 10 kg wie Pamela oder weniger? 🙈
hennischnrider98 Vor 9 Tage
@Itsuka Shimotsuki Thanks for your help! I’ll try it with 6 kg the next time ☺️ And keep going, you‘re doing well! And it‘s your 4th language, that‘s crazy 😱
Itsuka Shimotsuki
Itsuka Shimotsuki Vor 10 Tage
Heute mache ich das Workout mit 6kg Gewicht. Es ist schwierig genug. (I'm only starting to learn German as my 4th language and this is the best I can come up with! 6kg is hard enough because I was cautious not to let my back do the work for my glutes. I can survive 10 min booty activation and 20 min booty training back to back now, but this after the 10 min booty activation is intense on a whole new level. Hope it helps!)
Lena K
Lena K Vor 11 Tage
Love it!!! ❤️❤️👍🏻👍🏻
cloecnoa Vor 11 Tage
Is it just me or does it hurt by someone else in the lower back too while doing the glute bridges?
Tiara Zhou
Tiara Zhou Vor 11 Tage
I don’t know if I’m doing it right... the next day I feel sore in my things but not really my butt... does anyone else also have that?
אריאל וכטל
אריאל וכטל Vor 11 Tage
Can you maybe do more leg exercises with weights? The last one was great!!!! Maybe even more hard 🤫😍
Viktória Radics
Viktória Radics Vor 12 Tage
I loved it! I already done it 3 times, (not in one day)I hope you'll do more weighted workouts, and i love when you talk trough.
Joanna Harbison
Joanna Harbison Vor 12 Tage
The jump squats KILL me. Building my way up to be able to not pause this video everytime they come on😅😅😅😂😂
Asha Coppock
Asha Coppock Vor 12 Tage
Working out again after I gave up when lockdown ended, pretty depressing to be back on the beginner plan and not even able to finish that all the way through lol. Gunna mark the start of my progress here :)
Irene Haberstich
Irene Haberstich Vor 12 Tage
one of the best workouts!!! and love the change with some weights in it! keep going
Martina Javorcic
Martina Javorcic Vor 12 Tage
Can you pls do more workouts with weights???
Peace Angel 111
Peace Angel 111 Vor 13 Tage
Music on this video is great. Thanks for the workout, Pamela. 😇
Olga Bailess
Olga Bailess Vor 13 Tage
Really enjoy it, it was very challenging and I like adding weights, hopefully, to increase muscle. A suggestion, will you be able to add dates to have a routine that can be done weekly/daily, it is hard to decide which video to do next. Thank you
Itsuka Shimotsuki
Itsuka Shimotsuki Vor 10 Tage
@Olga Bailess Her insta handle is pamela_rf
Olga Bailess
Olga Bailess Vor 10 Tage
@Lizbeth Rosas Actually can you please let me know which Instagram they are so many there, there is one pamela reif workouts with only 2post, that one?
Olga Bailess
Olga Bailess Vor 10 Tage
@Lizbeth Rosas Good to know!!!! Thank you
Lizbeth Rosas
Lizbeth Rosas Vor 10 Tage
she uploads a weekly plan every Sunday in her instagram
Maria Chrysanthou
Maria Chrysanthou Vor 14 Tage
Just finished ✨ Well it's been fun guys but I don't think i will be able to walk for the next month or so 🐱🍑
Krep Kimb
Krep Kimb Vor 14 Tage
I am not able to walk anymore
Yasmin Wenzel
Yasmin Wenzel Vor 14 Tage
Omg Pamela , I did literally all of your booty workouts and this is definitely the most intense and effective one!
est tee
est tee Vor 15 Tage
I started to feel pain in the inner thigh with sumo squat, I only use 6kgs. challenging !! I like how the work out being structured, repetition sets ,yet not too long but just enough time to get muscle into 'mode' . thank you Pam. hope in the future will have this type of new structure with pump music. Looking forward to your next workout, bisous . Bonne journee
Pamela Mesias
Pamela Mesias Vor 15 Tage
I tried doing this with resistance band, and it's hell-er than hell. OG of the hell. ps. is there hell-er word wtf 😂😂
Nana Ren
Nana Ren Vor 15 Tage
I love her voice!! It's soothing yet motivating, we need more of these!! ❤️
Sara Mohammed
Sara Mohammed Vor 15 Tage
in the glute lifts my lower back hurts and I don't feel it in my glute, is that ok ?
Rime Khalfi
Rime Khalfi Vor 15 Tage
I don't I will ever be able to walk properly ever again ...
Anna Arow
Anna Arow Vor 16 Tage
Great workout, love working with weights! Thank you
Laura Wedel
Laura Wedel Vor 16 Tage
Wow this Videos is literally perfect 💗 exactly what i needed after the gyms shut down!
Ileana Ilea
Ileana Ilea Vor 16 Tage
We’re literally blessed with your workouts, plans, explanations and everything💕
Kiersten Rosania
Kiersten Rosania Vor 16 Tage
I love the way she says "donkey kick pulses" 😂😍
GJ' ulis
GJ' ulis Vor 16 Tage
that's the best workout so far!! :)
Małgorzata Kowalska
Małgorzata Kowalska Vor 16 Tage
Pam this is your best workout video!! I love short series of 3 excercises with pause in between, it makes me workout harder! When I know there's no pause for a whole 10 mins video I always give up eventually :(
Denice a
Denice a Vor 16 Tage
Ich liebe es! Gerne mehr Workouts mit Gewichten 🥰
Diego Maradona Last Moments Before His Death
Denis Duke Uganda
Aufrufe 290 Tsd.