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

čas přidán 12. 11. 2020
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.
▸ 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 instagram.com/pamela_rf/
▸ use #PamelaReif if you want me to see your workout pics and videos!

▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. GAMPER & DADONI - Rule The World (feat. ILIRA) 0:00 - 2:48
2. Why Don’t We - Fallin’ (Adrenaline) - GOLDHOUSE Remix 2:49 - 6:26
2. Matoma & Emma Steinbakken - Wow 6:27 - 8:53
4. Route 94 - Sad Songs 8:54 - 10:44
Business Contact:
unterstützt durch Warner Music Germany
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.


  • rainbow in the background is actually both doubled AND reflected, so there’s actually 4 bows. however, only the primary is very visible, it’s actually in the entire video but at 2:07 the camera pans to when it’s not as faint (it was present in the beginning but faint and mostly hidden) if the image was unsharp masked or contrast increase I bet at least 3 bows would be visible, but the reflected secondary bow would probably be near invisible. based on the fact that the primary looks to be only at like 50%, the reflected bows would be pretty much as faint as a third order, but that’s just my guess. the sun angle looks to be about 20 degrees, so the anti solar point would be reflected back up at 20 degrees, making the reflection bows pretty much vertical (starting from the base of the primary bow) edit: another cool weather thing is that st 8:27 for about another minute you can see a small cloud shadow pass over the islets and the mountain (better viewed when sped up)

  • That rainbow trynna mock me

  • Thank you again for another great workout!💪🦵❤ have a great weekend! Pamela what do you do when you're not working out?

  • That’s tuff my booty better grow 3 inches after 😤😤

  • pamela did a whole workout on a boat while I would just be able to throw up and then lay down like I’m dead

  • Hi Pamela! I know you probably don’t have time to answer, but how do you edit your videos with the timer in the corner? I really want to post workout videos myself and need someones help! ❤️

  • Wish more women look like this...

  • I really, really love this workout😍👍

  • Can u do a ariana grande “positions” workout 🏋️‍♀️

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  • My legs ouch !!!!!!

  • Definitely proud of you kid! Keep up the good work!

  • 4 minutes into the workout and I'm dying 😭 6 minutes to go

  • I’m only one who really enjoy this workout and it goes so fast?😁❤️and with other workout I’m only looking for time 😂

  • The best follow I’ve made in a while ! This girl has changed my life ❤️❤️❤️

  • I loveeee this one!

  • SO funny that you actually fell in 4:53 when he sang 'just keep fallin' I CANT HAHAH XD

  • Muito bom

  • Does this work please someone tell me xx

  • one thing i do when im really struggling during a certain exercise is pretend im pamela reef filming this workout on a beautiful boat near tropical islands and if i mess up one exercise i have to re-film the whole thing so i might as well just do the whole thing without giving up mid way!

  • im dead im absolutely deceased

  • did it my first time... well I took more breaks than there were exercises... I am mad at myself

  • How do you get the music rights for these videos?

  • Ich hab fast angefangen zu weinen

  • This workout was so much fun! I love how the first half are squat variations and the rest and glute targeted workouts. I’m been doing your 10 minute booty burn workout for about a year now but I will soon be switching to this one 💕. I love the intensity and the music. Thank you

  • My knees hurt a lot after the workout. Is that normally or may I doing it incorrectly?

  • Wow I did it :0 I might keep doing it and see myself getting better at it lol and maybe results


  • The longest 10 min of my life

  • I m just here to make a work out to a why don t we song 🎧

  • I can't feel my legs

  • Pamela you are the best! I literally can't stress enough how much you have helped me look and feel better

  • wait can i lose butt fat doing this too?

  • I'm shocked. Usually butt workouts, I either A don't feel it in my butt, or it isn't hard enough. I actually felt tired.

  • wow, wow, wow! Mit Abstand eines meiner Lieblings- Booty Workouts. Es hat mir mega viel Spaß gemacht :)

  • Why do i feel Like this was workout for legs 😆

  • heyy how long did it take for you to see any results? I am doing this for a month now!

  • Highly recommended I've seen results.. thank you Pamela😊

  • That moment she finally goes to the ground 🥵😩😌

  • This was a complete evergreen package!!!! The rainbow, workout on boat, and Pam ...... A WONDERFUL combo....😃😄😄

  • She is soooo sexy 😘

  • Pamela's smile and clap at the end give me a reason to live again. Like I'm laying on the floor like a stranded whale but thanks for believing in me 🙏🏻💖

  • Боже дай мне силы быть таким же сильным человеком, как хвост памелы

  • sumo squat is so tricky for meeeee

  • I was already died after SQUAT HOLD💀😂😂😂😂

  • ok, I did this one with a botty band and now I regret being born

  • Pamela: It is a booty workout Me: Then why does my back hurts like hell? 😂😂

  • Кто из России?😁😁😁

  • This burns like hell! Arghhhh!😭

  • Me: mom look!! I’m wearing the same leggins as her !! Mom: wow you’re practically twins now I WISH 😭😂

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  • started my new year workout with this one!

  • Pamela: Doing everything in a row while smiling Me: dying inside 😂😫🥵

  • I really like this workout! Short and sweet. Great workout. Thank you!

  • I love this view 😍

  • doing this after the new 20 minutes booty workout hits REALLY different oml

  • Omg after the new 20min booty+weights it´s kill you!!!!!

  • nah cuz i’m doing this after i was just tortured for 20minutes

    • same! My legs a literally shaking oh my god

  • The moment when glute bridges are like the main punishment

  • My mom: doing home office downstairs Me: holding both my hands to my mouth so no one can hear me scream

  • Guys I just did the new 20 min booty with weights and resistance band, now doing this after and also have the 10 min booty and abs after this. Send help

  • anybody else puts their SHOES OFF just for this video (because Pam shot it barefoot) or is it just me? 😂 idk, there is something about my feet feeling the ground better, i can better focus my weight on the heels for this one 😇

  • Side To Side . Song? 😄

  • More leg workoutt pweaseeeee ✨✨♥️

  • Exercise list 💙 (30s each ) 1. Squat+ 3 pulses 2. Side to side 4. Sumo squat 5. Sumo squat+ 3 pulses 6. Wide squat pulses left 7. Hold +side to side 8. Wide squat pulses right 9. Close+ wide squat 10. Squat pulses 11. Squat up+ down 12. Squat hold 13. Glute bridges 14. 1- Leg bridge left 15. Hold 16. 1- Leg bridge right 17. Hold 18. Wide pulses 19. Walk outs 20. Glute bridge+ knee kicks 21. Bridge hold 💙🏁Well done!🏁💙

  • Io che come scusa fermo il video per vedere l arcobaleno😂💗

  • I'm doing the workout cuz my bois WDW "fallin'" is played and I love em

  • wow amazing workout in such amazing view 💕💕💕 thank you!

  • My Adrenalin is pumping , l love what l am feeling, thank you so much.

  • l think it's time to go back to the gym.

  • The legend says that we write a comment with 1 hand

  • cs-tv.org/tv/video-rBiD0rEw-Ek.html

  • Does this work actually??

  • 2:27 no thank you, I choose to stay alive

  • Süße Pamela! Deine Videos sind absolute Spitze 🙌🏼🙌🏼🙌🏼 du bist meine neue beste workout Freundin. Ich bin seit 15 Jahren Mutter. Davor hatte ich eine Traum Figur doch in nur 10 Monaten ist mein Körper um 20 Jahre gealtert von außen und von ihnen. Alles war weg ... und ich mit ihm. Doch im September 2020 brachte mich eine Freundin auf dich. Und seit dem Trainiere ich wieder regelmäßig. Davor war ich nicht ganz unsportlich, geh gern auf Berge und fahre sehr gern mit dem Rad. Unterkörper ok Doch der und das wichtigste der Oberkörper ist zu kurz gekommen. Dank dir und keine Ahnung deiner inneren Motivation und liebe für das Training mit dem du mich angesteckt hast bin auch wieder da wie vor 15 Jahren. Dankeschön danke 💐💐💐💐💐 Danke für deine Motivation Danke für deine Mühe Grüße dich ganz lieb aus Salzburg Und Wünsche dir zugleich Wundervolle Weihnachten und einen guten Rutsch ins neue Jahr, süße Pamela 🎍🍄🍀

  • im just gonna avada kedavra myself

  • smh I lift weights and I couldnt finish this workout T^T

  • That moment when she stumbles slightly I was like Duke in "Rocky V:" SHE'S NOT A MACHINE!! SHE'S A WOMAN AFTER ALL!!"

  • 109/12/23

  • There's a rainbowwww

  • Can this workout just help me to get the bubble butt but also loose fat on legs?🥺

  • The rainbow in the back tho 😍

  • Perfect view, workout and songs! 🌈

  • well i‘m alive but i‘m dead HAHAHAHAHA

  • When the Why Don't We remix came on... officially dedicated to this workout.

  • Love this one

  • Ok this hurt my thighs not my butt but ok

  • Wenn ihr sehen wollt, wie es aussieht, wenn ein blutiger Anfänger sich durchquält, dann schaut doch gerne mal rein ;) cs-tv.org/tv/video-JnQdqBzEzNg.html

  • I really love this one! I did this workout with a resistance band and I can feel the burn!

  • Let’s take a moment to appreciate the song choice when she played falling by why don’t we

  • Good one I like the no stop burn

  • great sharing my new frnd sty blessed 👌🤝🤝👈

  • i cant feel my legs 😂


  • Anyone else do a workout she does just a little bit different but she get results?😂

  • One of my favorite workouts! The scenery is beautiful, the music is amazing and the exercises are doable lol. Love you, Pamela!

  • Ich liebe dieses Workout! 😍

  • The rainbow behind you 🌈 💜

  • Love it!!!!

  • I think that this video is one of my favourites it burns so good and I think it affects immediately Love u Pam :)