You can do this with a home-made weight or in the gym with heavy weights ♥︎ This will 100% help to GROW your booty!/ Werbung
Inspired by a classical gym day. Whenever I post those on Instagram you scream „giveeee us that for YouTube!“. But(t) that’s tricky, because it always depends on the equipment you have available! For this video, I combined exercises that I love and regularly do into nice Circuits.
▸ I am using a 12kg / 26 lbs dumbbell. For the „simplicity“ of the video I only used one weight. If I’m in a / my gym, I would use several weights with different numbers. In this case, I would structure it like this:
1. Front Squats: 17-24kg
2. Deadlifts: 20-30kg
3. 1-Leg Deadlift: 12kg
4. Wide Side to Side: 12kg
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 🙂
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You will like this video, if you like my:
– 20 MIN BOOTY GYM STYLE – weight & booty band
– 20 MIN BOOTY + THIGHS – with weight
– 15 MIN BOOTY – weight, booty band
– 10 MIN BUBBLE BUTT – Glute Bridge Burnout
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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
https://www.pam-app.de/app
▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight “Workout Plans” for that.
➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram 🙂 I always check the posts!
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I update my workout playlist weekly & it’s available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive
1. Robin Schulz – Sweet Goodbye
2. Ava Max – One Of Us
3. Jason Derulo, David Guetta – Saturday / Sunday
4. Madcon – Drowning
5. Ava Max – Cold As Ice
6. THE DRIVER ERA & Deepend – Malibu (Deepend Remix)
7. Anne-Marie – SAD B!TCH
8. Drew Sycamore – In The Club
9. Thomas Headon – Georgia
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Business Contact:
pamela_reif@icloud.com
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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 pe
45 Comments
My lower back stronger than by booty now 😅
Week 8, 2023 (Tuesday)
Back pain with this video
Why do I feel it in my back only during the second half 😭
shaky butt in the end, but also sore lower back. either I am doing it wrong or it also helps strengthen the back 😀
Love these pure weight workouts thank youuu!!!!!
One of my favorites 👋🏽
Hi pamela Nice workout 💪💪💪
Than you Pamela……you are the sunshine of my day with your workouts.
Just finished this, such a killer I love it, thank you for your amazing videos
only went half way through this because i didnt want to be sore for a whole week!
can´t do this workout without feeling my back hurt, is it normal? any tips for this, I´ve already watched technique videos and I´ve tried to improve my technique but nothing improves, still hurts my back
Please do a workout with The Driver Era!! it would be great. Love this workout btw😍
she ist so tant
28/02/2023 DONE for the first time with you ! I love it ! Thank you so much and happy day to you !
My weak arm’s still can’t deal with the one leg deadlifts
Week 9, 2023 (Tuesday)
How do I stop my lower back from hurting?
done
腰が痛くなる
Hello Pamela ❣️😁😊🤗👋
Usually a huge fan and work out with you all week, but this workout just gave me back pain…
my new fav booty workout! Limit is the sky for you gurl! Thank you, luv ya<3
Note to myself:
1. Runde Zirkel mitmachen
2. Runde Zirkel mitmachen
3. Runde Zirkel: pro Seite donkey kicks & fire hydrants
———
1. Runde Zirkel: rechts inner thigh 4 Übungen
2. Runde Zirkel: links inner thigh 4 Übungen
3. Runde Zirkel: 4 Übungen Trizeps
Well, this one is easier every week, but still pretty hard
Week 10, 2023 (Tuesday)
what am I doing wrong if my lower back hurts?
I really love this video. Please kindly make a 20 min Abs workout or core body. I'm looking forward to it
Why you no add this to you booty and leg playlist
Bis auf "Georgia" war die Musik so krumm und schief, da verliert man echt den Spaß am Sport. Nimm bitte nächstes Mal Lieder mit Melodie statt Auto-Tune Päm
This is so repetitive, my mind can't anymore
Okay, it went faster that I thought it would… on the other hand, my whole body was shaking for the last half of the video…
My hamstrings were sore for 4 whole days after the first time I did this video 😅 let's see how it will be this time! Thanks Pam!
I feel my back and kinda legs with this workout even though I’m doing it with 10kg weight which is a lot for me. Someone is in the same place? Or has an idea of what I’m doing wrong?
Love gym style workouts recently. I changed the booty band for weight to start building my glutes properly so I'm truly grateful for this videos! Thank you so much Pam!
4 months pp and I only did 17 minutes worth of this video before giving up. I’m going to keep practicing this weekly until I can finish this workout 😅
Do you have a video on the transverse muscles of the pres?
I love the outfit here!! Army Green is not my favourite colour but you pull it off so well!! Much love 💞💞💞
why does this burn on my legs and not booty?
💪🏿💪🏿💪🏿
schon scheiße wenn man es jedem recht machen möchte und sich für jedwede noch so lächerliche Aussage entschuldigen muss.. Transe hin oder her.. was solls? Und wieso entschuldigen? Wir werden doch bereits im TV damit regelrecht zugeschissen.. Das sind doch nun die Super-Menschen in Deutschland.. Nun soll man auch noch so aussehen wollen? und wird zerissen wenn man das nicht möchte!?! Was ein degenerierter Scheißladen aus diesem Land wurde.. Es ist zum schämen und kaum noch zum aushalten.. Davon ab, Transe sehen widerlich aus.. früher, heute und morgen auch noch.. Dein Hintern hingegen sieht super aus! So jetzt dreht alle schön weiter durch.. Ihr Waschlappen!
Rip lower back ☠️
Love this work out , did it twice last week and just finished it one more time a few minutes before. It feels like they are pcos friendly . Can you make similar for upper body too?
Thats bullshit all her Workouts ,
Don’t know it’s just the vibe and her body which makes the people
Doing that shit workout
Love this so much! Really challenges me with these weights and I can’t believe the amount I feel in my back! Please make more like these 😄🔥💞
I‘m a 56 year old male and come down a lot deeper.
Loved the workout! Can you make another ratchet / boss bitch music workout plssss haha
Супер!