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

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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 :)
__
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 pamela_rf
➞ Food Account pamgoesnuts
▸ my Pam App ♥︎ Free workout plans, tips & recipes:
appurl.io/5Exh2D1Uo
__

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

  1. Mackenzie Uhlenhopp
    Mackenzie Uhlenhopp
    Před hodinou

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

  2. Yules Lestrange
    Yules Lestrange
    Před 2 hodinami

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

  3. Sanni R.
    Sanni R.
    Před 2 hodinami

    Omg I loved it 😍

  4. Clara Sikor
    Clara Sikor
    Před 3 hodinami

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

  5. Annie Johnston
    Annie Johnston
    Před 4 hodinami

    What category do people track this as in Apple Watch?

  6. Leanne Chaput
    Leanne Chaput
    Před 4 hodinami

    I’m scared to stand up now ouch

  7. Zed Martín
    Zed Martín
    Před 6 hodinami

    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.

  8. bcvbb hyui
    bcvbb hyui
    Před 7 hodinami

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

  9. Sarah Thompson
    Sarah Thompson
    Před 7 hodinami

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

  10. Moha
    Moha
    Před 8 hodinami

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

  11. emyF
    emyF
    Před 13 hodinami

    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, 😩

    1. bcvbb hyui
      bcvbb hyui
      Před 7 hodinami

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

  12. A 88
    A 88
    Před 13 hodinami

    my back after this workout: 💔

  13. Taylor Love
    Taylor Love
    Před 14 hodinami

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

  14. EbbOneMint
    EbbOneMint
    Před 17 hodinami

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

  15. Ekin Su Dikici
    Ekin Su Dikici
    Před dnem

    Does it work?

  16. Sara Citgez
    Sara Citgez
    Před dnem

    I just broke my back 💔

  17. Mia Regina
    Mia Regina
    Před dnem

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

  18. Helen Tube
    Helen Tube
    Před dnem

    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)

  19. Jorge Nuñez
    Jorge Nuñez
    Před dnem

    😄😄😃😃🙄🙄☹️☹️😆😆😆😍😍😇😇😍😋😋😝🤐🤐😝🤩😛😛🤪

  20. Anja S
    Anja S
    Před dnem

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

  21. TLALIK
    TLALIK
    Před dnem

    I love this workout 💕💕💕

  22. nieooj gotoy
    nieooj gotoy
    Před 2 dny

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

  23. kristine celma
    kristine celma
    Před 2 dny

    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 ❤️❤️💯👌!

    1. nieooj gotoy
      nieooj gotoy
      Před dnem

      My booty just died and went to hell.🔥

  24. Mei Ye
    Mei Ye
    Před 2 dny

    1:32 (because ive learnt the rules 😅)

    1. Mei Ye
      Mei Ye
      Před dnem

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

    2. nieooj gotoy
      nieooj gotoy
      Před dnem

      Minute 3 and I am DEAD 😭

  25. Lemon Head
    Lemon Head
    Před 2 dny

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

    1. nieooj gotoy
      nieooj gotoy
      Před 2 dny

      workout

  26. emmanuella anyanwu
    emmanuella anyanwu
    Před 2 dny

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

  27. Sydney Duval
    Sydney Duval
    Před 2 dny

    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.

  28. seeni gzty
    seeni gzty
    Před 2 dny

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

  29. OneDirection foreverinourhearts
    OneDirection foreverinourhearts
    Před 2 dny

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

  30. Anna Vanna
    Anna Vanna
    Před 3 dny

    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🙄

  31. Beth :
    Beth :
    Před 3 dny

    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 😊😊

    1. seeni gzty
      seeni gzty
      Před 2 dny

      Chill, it's not that hard✨

  32. random content
    random content
    Před 3 dny

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

    1. Ayano aishii
      Ayano aishii
      Před dnem

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

  33. PrettyXxInxXPink01
    PrettyXxInxXPink01
    Před 3 dny

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

  34. Li19 Gsl
    Li19 Gsl
    Před 3 dny

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

  35. Faith Perex
    Faith Perex
    Před 3 dny

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

    1. Faith Perex
      Faith Perex
      Před 3 dny

      Challenge when ready and prepared

  36. mamabilly29
    mamabilly29
    Před 3 dny

    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...

  37. Noelia Uribe
    Noelia Uribe
    Před 3 dny

    This workout is INSANE 🥵

  38. Noelia Uribe
    Noelia Uribe
    Před 3 dny

    Minute 3 and I am DEAD 😭

  39. Elisabeth Jackson
    Elisabeth Jackson
    Před 3 dny

    My booty just died and went to hell.🔥

  40. Sanaka
    Sanaka
    Před 3 dny

    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

  41. Alex Dono
    Alex Dono
    Před 3 dny

    I deserve Kim K butt after this 10 min😬

    1. kolim jone
      kolim jone
      Před 3 dny

      OMG 🍑[*]

  42. karsen andrews
    karsen andrews
    Před 3 dny

    my back hurts more than my ass😭

  43. Laura Apfel
    Laura Apfel
    Před 3 dny

    Regeln sind zum brechen da Pam, sorry 🤷🏼‍♀️

  44. Samantha Marban
    Samantha Marban
    Před 4 dny

    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!

  45. Szófia Erdélyi
    Szófia Erdélyi
    Před 4 dny

    Chill, it's not that hard✨

  46. 98quince
    98quince
    Před 4 dny

    Pamela you are killing me... I love you

  47. Ellysia Haken
    Ellysia Haken
    Před 4 dny

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

  48. tallulahdoesthehula inhawaii
    tallulahdoesthehula inhawaii
    Před 4 dny

    satan!

  49. Çağla Karaca
    Çağla Karaca
    Před 4 dny

    I finished but now ı can’t find my butt

  50. sister james
    sister james
    Před 4 dny

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

  51. Jessica Wilcox
    Jessica Wilcox
    Před 4 dny

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

  52. Gabriela Sofía Carrión Cuenca
    Gabriela Sofía Carrión Cuenca
    Před 4 dny

    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? :((

    1. Matylda Mickiewicz
      Matylda Mickiewicz
      Před 3 dny

      Pam is using one of these plans I guess

  53. Pineapple Beauty Aesthetics
    Pineapple Beauty Aesthetics
    Před 4 dny

    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 😘🙌🏻💪🏻

  54. Slávka C
    Slávka C
    Před 4 dny

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

  55. Zizi
    Zizi
    Před 4 dny

    OMG 🍑[*]

  56. Esra
    Esra
    Před 5 dny

    it burns.

  57. Marina Ott
    Marina Ott
    Před 5 dny

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

  58. 1ursha
    1ursha
    Před 5 dny

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

  59. I-Hsuan Chen
    I-Hsuan Chen
    Před 5 dny

    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!!

  60. Rovena
    Rovena
    Před 5 dny

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

  61. Pippi chan
    Pippi chan
    Před 5 dny

    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😂😂

    1. Der Foerster vom Silberwald
      Der Foerster vom Silberwald
      Před 4 dny

      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 ??

  62. Doris world
    Doris world
    Před 5 dny

    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

  63. Natalia Rosas
    Natalia Rosas
    Před 5 dny

    IM SORRY PAM I LOWERED MY BUTT 😭🤚

  64. sparkly xx
    sparkly xx
    Před 5 dny

    AND U JUST GOT A NEW SUB😁

  65. bodoti qwiu
    bodoti qwiu
    Před 5 dny

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

  66. Sophia Evans
    Sophia Evans
    Před 5 dny

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

  67. rhianne kiley
    rhianne kiley
    Před 5 dny

    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

  68. diana doni
    diana doni
    Před 5 dny

    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!! 🥰🥰🥰🥰🥰🥰🥰

    1. Der Foerster vom Silberwald
      Der Foerster vom Silberwald
      Před 4 dny

      @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 ??

    2. bodoti qwiu
      bodoti qwiu
      Před 5 dny

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

  69. siya mulge
    siya mulge
    Před 5 dny

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

  70. Bubblegum B
    Bubblegum B
    Před 5 dny

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

    1. Bubblegum B
      Bubblegum B
      Před 3 dny

      @Jane Up omggg thank youuu

    2. Jane Up
      Jane Up
      Před 3 dny

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

  71. viiusa 212
    viiusa 212
    Před 5 dny

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

  72. Julia K
    Julia K
    Před 5 dny

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

  73. Sarah Keene
    Sarah Keene
    Před 5 dny

    day 1- done

  74. Lindsay Thomas
    Lindsay Thomas
    Před 6 dny

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

  75. Nur Halima
    Nur Halima
    Před 6 dny

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

  76. Lizzi T x
    Lizzi T x
    Před 6 dny

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

  77. Cassie
    Cassie
    Před 6 dny

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

  78. Evelin Varga
    Evelin Varga
    Před 6 dny

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

  79. Daniela Wiesinger
    Daniela Wiesinger
    Před 6 dny

    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 😂🙈

    1. Der Foerster vom Silberwald
      Der Foerster vom Silberwald
      Před 4 dny

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

  80. just a dude
    just a dude
    Před 6 dny

    Pamela: No breaks me: Yes breaks

    1. Cassie
      Cassie
      Před 6 dny

      Amazing workout 🍑💖

  81. pankhuri mehrotra
    pankhuri mehrotra
    Před 6 dny

    I broke the first rule in the first 3 mins 😭

  82. Kat B
    Kat B
    Před 6 dny

    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

  83. Alexandra Rica
    Alexandra Rica
    Před 6 dny

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

  84. Joy
    Joy
    Před 6 dny

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

  85. Ashlly cisss
    Ashlly cisss
    Před 6 dny

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

  86. Teresa Lisa
    Teresa Lisa
    Před 6 dny

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

  87. Halsowkqnödkebel
    Halsowkqnödkebel
    Před 6 dny

    Oh Gott Pamela

  88. Diana Hernandez chable
    Diana Hernandez chable
    Před 6 dny

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

  89. Terezie Šandlová
    Terezie Šandlová
    Před 6 dny

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

  90. Jemie Virtudazo
    Jemie Virtudazo
    Před 6 dny

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

  91. matia noor raisa
    matia noor raisa
    Před 6 dny

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

  92. Tania Zepeda
    Tania Zepeda
    Před 6 dny

    I love when an exercise really hurts😍🔥

  93. Olivia Ball
    Olivia Ball
    Před 6 dny

    okay who is seeing results?

  94. alisicandreica
    alisicandreica
    Před 6 dny

    Amazing workout 🍑💖

  95. olympia Calo
    olympia Calo
    Před 6 dny

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

  96. Vasiliki Zlh
    Vasiliki Zlh
    Před 6 dny

    Are you trying to kill us woman?! 😂

  97. Annika Laub
    Annika Laub
    Před 7 dny

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

  98. emma. sw
    emma. sw
    Před 7 dny

    I think my booty fell off🧐 In any case I can‘t feel him after this🔥

  99. Akerke Saipolda
    Akerke Saipolda
    Před 7 dny

    That burns but in a good way.

  100. Sara Estera
    Sara Estera
    Před 7 dny

    Well, after this one I'm officially over my ex😂💪