10 MIN BUBBLE BUTT - Glute Bridge Burnout / no squats, no jumps, knee-friendly I with Equipment

čas přidán 22. 03. 2021
lay down on the floor & set your booty on fire ♥︎ low-impact, no squats, no lunges or jumps - but very efficient! / Werbung
Can I fill 10min with ONLY Glute Bridges? HELL YES.
We isolate the butt muscles & train them without using a lot of thigh strength. This way we can grow our booty, not the legs :)
You will like this workout, if you...
- like glute bridges :D we do them in ALL kinds of variations today!
- want to grow your bubble butt
- need a routine to ACTIVATE your glutes in the beginning of your leg day. This makes sure you use them properly during all the exercises following afterwards (squats, ..)
- want to END your leg day with a BANG and totally kill your booty :D
- have bad joints or knee pain
- don't feel like jumping or sweating. Everything is down on the floor :)
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Equipment:
▸ I am using a 10kg / 22 lbs dumbbell. Please 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 :)
▸ I also added a resistance band. This 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 :)
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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 instagram.com/pamela_rf/
➞ Food Account instagram.com/pamgoesnuts/
▸ my Pam App ♥︎ Free workout plans, tips & recipes:
appurl.io/5Exh2D1Uo
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Business Contact:
pamela_reif@icloud.com
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Music by Epidemicsounds.com
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.

Komentáře

  • This is what the players in Dortmund need!!!

  • Pamela es gibt keinen side booty!!!!! Es gibt drei po muskeln und keiner davon ist an der „seite“ deswegen gibt es ja auch hip dips

  • I swear I saw Jesus...

  • Took me five days but I FINALLY didn't put my butt down!

  • I threw the books I used as weight right into my face while doing the quick glute bridge 😂 ouch

  • Omg I loved it 😍

  • Am I the only one who can’t even feel their booty in the end?

  • What category do people track this as in Apple Watch?

  • I’m scared to stand up now ouch

  • It was just hell, but very effective l mean. I did three circles of this and l agree with all of you guys that the word "intense" was missing here.

  • I’m so proud. Finally finished this workout without breaking the rules!! My ass didn’t touch the ground for 13 minutes🥳

  • Does anyone know what the first tune is called? It's such a bop

  • I'm just a dude that came to see some ass, thank you so much!

  • I clicked bcuz it said knee friendly.. Bcuz I can't work those down on all 4 moves bcuz it hurts my knees and wrists.. But hell no this is all hip thrusts/bridges w no break in between, 😩

    • When she laughed and said 'dont take a break', I was like" aah there it is" lol

  • my back after this workout: 💔

  • You got my botty shaking like nokia 3310🥵🥵🥵 i love it though.❤️ thank you pamela

  • I’m restarting at 4:33 because I put my butt down.

  • Does it work?

  • I just broke my back 💔

  • Oh, so I must squeeze my butt the whole workout? I squeeze, release and then squeeze again :o

  • I put it in my weekly plan 2 times a week and I saw great results,i think it is the most effective booty workout(I will continue)

  • 😄😄😃😃🙄🙄☹️☹️😆😆😆😍😍😇😇😍😋😋😝🤐🤐😝🤩😛😛🤪

  • It is probably knee-friendly but there is no way that it is butt-friendly🥵

  • I love this workout 💕💕💕

  • When you think you are pretty fit and then she comes up with something like this..hard reality check 💀

  • Fantastic booty exercises 👍. Halfway l wanted to give up😂, my muscles were on fire🤣🔥💪👌.no pain - no 🍑gain 👍💯. Thank you for these work out videos ❤️❤️💯👌!

    • My booty just died and went to hell.🔥

  • 1:32 (because ive learnt the rules 😅)

    • @nieooj gotoy ahhh same i had to go down after the third exercise 😅

    • Minute 3 and I am DEAD 😭

  • I can't feel my butt.😝 The best butt work out. Thank you.💗💖

  • When she laughed and said 'dont take a break', I was like" aah there it is" lol

  • I don't think I've ever managed to push myself that hard ever. I couldn't even make it through completely. I have never felt that sore midworkout, nor have I ever been so close to crying. I love Pamela's workouts so damn much, she really does know how to give an intense workout.

  • Pamela : keep the butt higher !! Don't give in!! Keep it up!! The music: Bring me down bring me down .... Me: "send help"

  • me before the workout: Glute Bridges aren't hard .. me after the workout: uhm nevermind

  • Да, интересно было бы,если у нас в залах таким томным голосом говорили бы тренера ... Такое ощущение будто ты думаешь во время упражнений совсем о другом, хотя у вас молодых тёлок это у всех прослеживается🙄

  • I love these videos where you explain the exercises! It reminds me to keep my form good so I always feel they’re more effective 😊😊

  • I thought my butt will burn too much but I guess I am wrong co'z it's my BACK!!!!😭 FUCKING HURT😭😭😭

    • then you're doing it wrong. you shouldnt feel it in your back

  • This workout had me so conflicted. I LOVED it bc it burns, but I was cursing you out the whole time!! 😂

  • Nice but my back is hurting after this workout. Can someone help me? Am I doing something wrong?

  • Now remember you don’t have to use heavy weight go low and then higher 😊

    • Challenge when ready and prepared

  • Thank you, pam, for creating this workout 😘 i ve been following your 45 min workout plan for 8 months. Next week will be ramadhan. But i will still do the workout. may be ill just do the 30 minutes plan or beginner one. But im so determined to keep working out while fasting. Wish me luck everyone...

  • This workout is INSANE 🥵

  • Minute 3 and I am DEAD 😭

  • My booty just died and went to hell.🔥

  • Fourth time doing this and I finally was able to do it without pause! But my back is still killing me :D Wonder how many times it will take for this to dissapear :D But really good workout

  • I deserve Kim K butt after this 10 min😬

  • my back hurts more than my ass😭

  • Regeln sind zum brechen da Pam, sorry 🤷🏼‍♀️

  • DUDE shout out to this girl! im so picky about who i watch workout videos from youtube. I hate the annoying extremely bubbly fake girls on here, maybe im to serious but this girl delivers quality and gets STRAIGHT to he point of the workout. i have trouble activating my glutes bc im quad dominant. her videos are IT!

  • Chill, it's not that hard✨

  • Pamela you are killing me... I love you

  • i'm pretty sure Pamela isn't human at this point

  • satan!

  • I finished but now ı can’t find my butt

  • does anyone know the name of the first song cause ITS IN MY HEAD HELP

  • is it even possible to follow pam with correct form and no breaks?? holy!

  • Hi, please help, i started doing the "what's pam doing" workouts but they disappeared from my app and now there are just the regular plans, does somebody have the pam routine? :((

  • Hello, maybe there are many people here who feel insecure about their body, if I felt I did too, but then I realized that it does not matter even a% 0.1 of what we are, God made us in the image and likeness, we made us worth the same no matter how you are, God loves you and made you perfect for that same reason you should love yourself you were a creation of God and if you say that you do not love yourself it means that you are saying that God does not love you and did not leave his creation but that is a lie because we are all perfect and no one should feel insecure, so from now on love yourself and save your bad comments that we all import here 😘🙌🏻💪🏻

  • I keep my legs crossed for that 1-leg hold and STILL have trouble keeping it up xD

  • OMG 🍑[*]

  • it burns.

  • We're dead! We're dead! We survived but we're dead!

  • Is this even possible to survive? I mean... My butt is on fire like right after 1 minute of these bridges :')

  • After doing workouts with Pam for two months (4 videos a day nonstop), I finally feel the burn in my butt with this video!! Hope my tiny 32” butt can grow bigger!!

  • I realized that 'a few' is a very different number for me and Pamela

  • been doing this for 3 days and just wanna tell u guys that my butt is rounder and more lifted 😍 I felt it was hard on the first day but today (3rd day) I feel it's easier to do. doing this with 3kg weight and super heavy resistance band (it's the only one I have). I might add more weight every week and will be doing this for at least a month. hope I won't feel lazy later😂😂

    • Ha, my butt was cramped from cycling. An older woman hit me on my butt, till it was better. 🥵😡 It seems me weird, what do you think ??

  • Guys, it's super okay if you did the workout without the weight and also if you have breaks. Pamela is profesional trainer and you are doing soo good! Don't give up! One day you will do it with weight and also without breaks

  • IM SORRY PAM I LOWERED MY BUTT 😭🤚

  • AND U JUST GOT A NEW SUB😁

  • “It seems easy at first” lmao no, it doesn’t 😭

  • THE hardest booty workout I’ve ever done!! ☠️👌🏻

  • No joke this is one of if not the hardest booty workouts I've ever done and that's being compared to 30+ minute ones, thanks Pamela

  • I can honestly say I now have a Pamela butt. There was swearing and a lot of sweat along the way 🤫 Thank you Pam for being more than an inspiration! I cannot tell you enough how much I admire you!! 🥰🥰🥰🥰🥰🥰🥰

    • @bodoti qwiu My butt was cramped from cycling. An older woman hit me on my bottom, till it was better. 😰😡 It seems me weird, what do you think ??

    • i didnt know that the middle of your butt cheek can hurt.

  • Do attend the funeral of my lower back next Saturday. Thanks

  • OMG I NEVER SAT MY BUTT DOWN DURING THE WHOLE VIDEO SO PROUD OF MYSELF RN :3

    • @Jane Up omggg thank youuu

    • I'm so proud of you too! You go queen/king/royalty!!

  • Feels like I'm gonna have a bubble lower back not bubble butt

  • my forhead is literally dripping and i hear a high note on both ears think im dying

  • day 1- done

  • After 20 minute booty and inner thigh I don’t know how I’m still moving

  • How did she not take one brake of squeezing he butt??? I took one on the first exercise 😭😭

  • i got 3 minutes in and my body was like 'how about no'

  • Pamela: I know this hurts, but I promise, the next one's gonna burn Me: pardon?

  • Can anyone please suggest good booty bands? Preferably in a pack.

  • Ich könnt teilweise weinen wenn ich dran denk ich muss es tun weil ichs geil finde wie der Arsch dann brennt aber es ist soooo schrecklich anstrengend und heftig dass man sich echt davor fürchtet 😂🙈

    • Mein Po war mal verkrampft vom Radfahrn. Eine aeltere Dame klatschte mir hinten drauf bis es besser war, wie peinlich. 🥶😨 Was denkst du ??

  • Pamela: No breaks me: Yes breaks

    • Amazing workout 🍑💖

  • I broke the first rule in the first 3 mins 😭

  • I started with no weights, terrible form, and needed breaks. Now, I'm doing glute bridges with 10lb weights and can almost make it through without dropping my butt! My booty is going to be property of Pam after this lol

  • i didnt know that the middle of your butt cheek can hurt.

  • Gonna try it with TWO booty bands and a 5kg weight. See yall in heaven

  • I have a problem with 1- leg bridge . I can not do it 😵😭.

  • I read „well done“ instead of „wide hold“ 🥲

  • Oh Gott Pamela

  • La grasita de Pamela cuando se dobla , yo me doblo y se me escurren tres lonjas

  • i really liked glute bridges...I GUESS I DONT ANYMOREEEEE

  • for this workout i think it should be the blue puma leggings

  • you know its gonna get real when pam talks you through it

  • I love when an exercise really hurts😍🔥

  • okay who is seeing results?

  • Amazing workout 🍑💖

  • Ok this was by fair the hardest workout I have ever done but totally worth the pain :)

  • Are you trying to kill us woman?! 😂

  • Anyone knows what the last song is called? I can’t find it