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

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 :)
__
▸ 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:
onelink.to/wrtgdd
__
Business Contact:
[e-mail]
__
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.

[@dianaciobanica7654]

when I voted for the story I didn't know I was voting for my death sentence

[@dianaciobanica7654]

@@cambelss OMG

[@aleksandralorelei9848]

AHAHAHAHAHAHH SAME

[@MyLammers]

HAHAHAHA

[@sportsuser9197]

Excellent video. The author is great. On my channel there are a lot of videos about sports, please see;)

[@alessandrapierdominici3502]

❤️❤️❤️❤️❤️😱😱😱🤣🤣🤣🤣🤣🤣😱😱😱🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🥳🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀🙀😻😻😻🙀😻😻😻😻😻😻😻😻😻🙀😻🙀😻🙀😻🙀😻🙀🙀😻🙀😻🙀😻🙀😻😻🙀😻🙀😻🙀😻🙀😻🙀😻🙀😻🙀😻🙀😻🙀😻🙀😻🙀

[@catthelazyone3366]

"there is a big risk of lowering your hips.." NO PAMELA, THERE IS A BIG RISK OF ME DYING

[@justasmalltowngirl4084]

😂😂😂😂😂

[@katerina.slivoska]

This.. xD

[@maryheilymh]

Well said

[@FITWITHMIMI]

🤣🤣🤣🤣🔥

[@helentube4552]

push your self(and your butt)💪🍑

[@Momo-yj2cj]

"I hope your butt is burning." *Checking to see if my butt is still there*

[@charline1840]

girl lemme tell yall something...This will shake ur legs more than any man could ever

[@kkhadijamu_]

Yyyuuupppp

[@curvessy9971]

🤣🤣🤣🤣 true

[@KathiMant]

😂😂😂 trueeee

[@--whre]

NAH FR-

[@kenzieglaspell7164]

Lol, needed that!

[@alessiapan7175]

I mean, after doing this, I think I deserve a bubble butt.

[@joegugg4129]

Why do women have bigger legs than men

[@user-ft8xd7xu5y]

@@joegugg4129 it's just fat

[@1111matyldalol]

@@user-ft8xd7xu5y we naturally have wider hips, so our legs seem to be fatter

[@suckmytoehoe3043]

@@joegugg4129 because their body loves to deposit the fat in that area and also coz the hips are wider for having kids

[@joegugg4129]

@@suckmytoehoe3043 Zou You are saying women are heavier than men

[@CM-dn5wv]

No squats, no jumps, *no mercy*

[@Dianimika]

Jajajajaj

[@annawerner4278]

Yup hahah

[@tumentetupanacea1734]

😂😂

[@labellerose5719]

🤣🤣🤣

[@yasminehury6761]

Hahaahhahahaha

[@atinaranjbarofficial]

I was shaking so hard in “holds” it looked like “pulses”

[@tankyuwu1596]

😆 lmao

[@elisabettaion2442]

You did it with the weights?

[@hannahlorettadetlefs5143]

TRUE AHAHHAHA

[@ho5048]

LOL

[@sukieblackwell4215]

why does she put so many wide holds in it, they're literally one of the hardest ones and we have to do it like 6x..

[@secretslikeanch0rs]

watching this as I eat my chipotle. good luck out there besties

[@vl1180]

My butt is 🔥 burning send chipotle 😂

[@Jk-df1sm]

Me after 40 sec of doing it: Rules are meant to be broken anyways😬

[@melbrak271]

Same 😂 I broke all the rules, sorry Pamela.. I'm working my way up to not taking breaks but holy crap this is insane

[@Jk-df1sm]

@@melbrak271 and imagine me using 15 kg weights for this😂

[@highblazeitnelle]

straight facts!💯😂

[@anon20902]

@@Jk-df1sm i used 25 pounds and took breaks after every 30 seconds...i died...

[@cassandradube-savard5213]

Same and I only use 8 kg until my legs/bum are strong enough to use more weights 😂. I did some no problems but other it just kills 😬

[@klaudia_k4403]

You know the workout is hard if you mistake “wide hold” for “well done”...

[@woolgatheringjane2793]

It happened to me and I was genuinely heartbroken

[@dancingmango2331]

Same 😂

[@firenze5317]

Same !

[@delaramdelavar8313]

same as me

[@piichincha]

Just been there right now 😂 Lowered my butt with happiness and then notice it wasn't over

[@kian723]

“use the power of your booty” The way she said this... so majestic?!?!?!

[@idklol7655]

Guys if you do this please make sure you do the bridge correctly. Much love to Pamela but if you hyperextend your back like she shows you to you’ll give yourself lower back pain and it won’t target your glutes properly. Imprint your spine into the mat, tighten the core, then lift your pelvis and tuck your tailbone under. You chest is staying on the mat. The bridge won’t be nearly as high but it’ll work way better and you won’t hurt your back.

[@someonefromearth5231]

YES! THIS IS VERY IMPORTANT

[@akuma2329]

Thank you sm, I kept on getting lower back pain from this workout and didn't know why. Now I know!

[@grav7797]

It is a back exercise as well, though. It is normal to feel back "pain".

[@idklol7655]

@@grav7797 I don’t know who told you this but absolutely not. It’s one thing for your back to be mildly sore after training it, but you should not be in pain during a glute bridge. Glute bridges are in fact a way to fix lower back pain when done correctly, they shouldn’t cause it.

[@idklol7655]

@@akuma2329 glad I could help, I hope it got better :)

[@SimsInfoVideo]

everyone in the comments: this is the hardest workout i've ever done Pamela: puts it in the beginner plan

[@luiselokau]

HAHAHAHHAHAA

[@edinabarna4160]

hahah

[@normal_fine1372]

Haha yes, but I think, it's because she is talking, so you don't have many mistakes if you're beginner haha

[@tilda2805]

Hahahhahahahahahahaha

[@idk-bf6lt]

Hahahaha

[@aimeemay11]

My cat literally came and sat underneath my bridge during the wide hold so no matter how badly I wanted to lower my hip... I couldn’t.

[@a.b.2405]

Aaawww that is so cute! Tell your kitty I said hi!

[@alicekunze3044]

she's your pawsonal trainer

[@a.b.2405]

@@alicekunze3044 🤣😂💀

[@alicekunze3044]

she's giving you meowtivation

[@alicekunze3044]

okay i gotta stop lmao

[@CarolineSophie93]

Be careful with this one guys! ⚠️ I started getting lower back pain from it, because by the end I couldn’t keep my form correct. Don’t lift your hips as high if you feel like you’re starting to arch your back. All the strength should come from your glutes 😊💙

[@labellerose5719]

true we shouldnt use our back in lifting we should use our butt msucles and keep our back straight

[@madelinebrooks70]

Hi! Ik you posted this a while ago, but do you know how to not hurt your back during this? I am only 7 minutes in and I have to stop bc it hurts so bad am I'm afraid it could be harmful

[@CarolineSophie93]

@@madelinebrooks70 best tip is probably to keep your pelvis tucked at all times even if that means you can’t go as high. When you stop engaging your core and glutes, the lower back tries to compensate which can result in pain and injuries

[@annameer1999]

Keep your core engaged to prevent backpain. Backpain is usually caused by an instable of weak core. Unless you have an injury, then consult a docter.

[@Atefeh-Jan]

It can heart for some people but not for all I practice with Pamela from this video but no hearts and pain felt ❤

[@kassimiaya]

Bro i've been doing this workout every week since she dropped it and im still scared everytime im about to do it💀

[@holayosoyyo8279]

Lol

[@vibhutipareek7285]

Every damn time

[@skyesweetnam1992]

Same here 😂

[@galacarli266]

Same bro

[@hayleynorthcutt2224]

❤

[@mashahakobyan8631]

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

[@katrin8115]

When?

[@ananyaarya09]

@@anna-mariawagner vous parlez français?

[@mariloupiotte7432]

@@anna-mariawagner oohhh hallo eine deutsche!! du sprichst Französich sehr gut

[@beartheburn3863]

@@anna-mariawagner indian

[@sooling5529]

when pamela started by saying she needed to explain and put the rules on the screen...i knew....i was about to die

[@beartheburn3863]

Pam you've helped me achieve my dream body My hamstrings are perfectly toned My abs have a midline My arms have visible muscles and my overall body is in its best shape ever!!!!!

[@tasnimislam1394]

How long it took to reach your goal?

[@beartheburn3863]

@@tasnimislam1394 6 months

[@Z255]

Did you only do this workout?

[@beartheburn3863]

@@Z255 I do all her workout routinely

[@denise7344]

@@beartheburn3863 What plans did you follow? And for how long? (For example: 5 weeks in Beginner and then 4 weeks in 30 minutes...)

[@samarsamy1433]

fair play to anyone who actually did this without lowering their booty

[@Zee107B]

Pam:if it gets too hard remove the weight Me: does the whole workout without the weight🙂

[@jitsewillems2260]

i can't even imagine the pain actuallly using a weight

[@bellamaxwell4310]

@@jitsewillems2260 it’s really painful i used 8kg the whole time 🥵

[@alyssa915]

@@jitsewillems2260 i used 9 kg and i am DEAD after this

[@pomme1631]

i wish there's an option to remove a leg

[@alyssa915]

@@pomme1631 HAHAH WHAT

[@jensinaoothendee5031]

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

[@PatriciaOchudlo]

I think actually says “can‘t bring me down“ :D still funny tho haha

[@jensinaoothendee5031]

@@PatriciaOchudlo haha I was dying in the moment I barely heard the " Can't" 🤣🤣

[@Lexie.ToffeeLife]

The Wild hold looks so much like ‘Well done!’. I got excited for a moment.

[@lizl9770]

Apparently, I belong to a rare type of people who return to share their results 😁 This is the most effective glute workout I've ever tried, and I have a vast experience So, definitely do this one I've started with 4 kg and moved gradually to 12 I exercise 3 times a week, I have been doing this for a very long time already, but I saw first results pretty quickly!

[@mislina7534]

After how long did you see the result and at what interval did you do these exercises?

[@lizl9770]

@@mislina7534 I exercise glutes once every 2 or 3 days using mostly this workout, sometimes mixing it up with some others. My reply to the question about the first results would be kinda biased, cause it's hard to remember already, and I had been doing lots of workouts before discovering this one.. But this one is one of the great ones, because glute bridge is the most powerful exercise for glutes! So, after several weeks of doing this you will be able to see changes, I think..

[@pelissedulcet5705]

I'm glad I have only two butt cheeks can't imagine doing this with four or more

[@PamelaRf1]

😂😂😂😂

[@qetil9827]

@@PamelaRf1 will it lift it up and tone or build muscles ? I dont want big butt I just want lifted and toned

[@maidiremaiforever8862]

@@PamelaRf1 hy from Italy .i have back pain after a while

[@isabellf1210]

@@maidiremaiforever8862 Sometimes I have that too but then I try to like ,,round“ my lower back a bit and sqeeze the butt automatically within that motion because that helps me personally a lot

[@desiree4152]

@@qetil9827 if you use weights it should grow but depends on how heavy they are so I'd recommend her other videos without weights don't worry they're super hard to hahah

[@emmy7487]

my butt already began to hurt when I heard the rules😩💀

[@emillylima8475]

exactlyyy🥵

[@afreenkhan8226]

except of the 4th rule lol

[@sophiemuller1148]

Samee

[@joegugg4129]

Do you think you have stronger legs than mine Emmy

[@sukhkamalkaur2372]

I keep coming back to this one, honestly the best and burns so much

[@emmasbs683]

Do u have results?

[@beartheburn3863]

@@emmasbs683 yep

[@karenokeane6461]

Me too. It's been my 'go to' for the last 1.5 years. I augment it with ONE 2min sumo squat, then I use the two thigh masters which have laying around the house for years. My previous bottom-heavy pear shaped self has now sculpted into a round and perky little bubble butt----with zero saddlebags. I just love this workout of Pam's. If you're a pear shape and not happy with it, THIS workout will whittle away that which you'd rather not have.

[@rosejackson6443]

Wow, this is the most painful but also the most effective butt workout I’ve ever done and I never saw a better workout on KZbin.

[@emmasbs683]

How many cm did u grow and how long did it take

[@ccyintra]

@@emmasbs683 just a tip, don't focus too much on numbers, it's easier to give up when you do so. Try focusing on how much your body improves after each workout, and just get started

[@juliak3760]

I love how we're all here early, preparing us mentally for the torture 😂

[@gaborpakozdi]

just wanted to quickly appreciate how Pamela tested, filmed, edited and uploaded this video yesterday within one afternoon! thank you so much for your hard work & thanks to Dennis!

[@asra9897]

You leave a comment on every post or video of Pamela Lol

[@marijakostic236]

Yess, agree

[@kristinablagojevic3537]

@Asra yes I noticed too but I think it’s great

[@Layla-jv1hb]

I personally didn't find this as hard as the 20 min booty one. This is my favorite butt workout from Pam because it doesn't require any squat jumps😓

[@emmasbs683]

Do u have results?

[@beartheburn3863]

@@emmasbs683 ofcourse

[@potatoe6737]

FR!!! I cannot with the 20min booty workout but still do it together with this one, alternatively though.

[@karenokeane6461]

Ir's been 3 to 5x per week for the past six months now. My tush never looked so good. But even after all this time, this routine is EVERY BIT as BRUTAL as it was in the beginning. 😂 It never gets easier, but remains---for me anyway---the best butt workout I've ever come across.

[@user-ju6gv4un5h]

Did your legs slim?

[@karenokeane6461]

@@user-ju6gv4un5h Yes, they absolutely did slim. Also greatly reduced some extra fatty-ness that was surrounding my knees. :)

[@johannakesper6836]

Did it lift your butt?

[@karenokeane6461]

@@johannakesper6836 ABSOLUTELY. Firmed and Lifted and Shaped my lower region. Got rid of the 'saddle bags' too, which gave me kind of a 'pear shape'. Can honestly say that I have a BUBBLE BUTT.....just bought a new pair of jeans, size 4., so this workout didn't OVER-grow my tush. Just firmed and lifted and shaped.

[@dajalama]

My butt: oh yes that burns My lower back: WTH IS GOING ON HERE? edit: lol thanks for 800 likes ☺️

[@amoakotheophilus7881]

💋Best adult contact site💘👇 Click Here 》》 livegirls19. com 《《 Leurs états de santé respectifs les empêchent de s'approcher trop près l'un de l'autre. 在整個人類歷史上，強者， 富人和具有狡猾特質的人捕食部落，氏族，城鎮，城市~sae和鄉村中的弱者，無力防守和貧窮成員。 然而，人類的生存意願迫使那些被拒絕，被剝奪或摧毀的基本需求的人們找到了一種生活方式，並繼續將其𝔻𝕅𝔸融入不斷發展的人類社會。 說到食物，不要以為那些被拒絕的人只吃垃圾。相反，他們學會了在被忽視的肉類和蔬菜中尋找營養。 他們學會了清潔，切塊，調味和慢燉慢燉的野菜和肉類，在食品市場上被忽略的部分家用蔬菜和肉類，並且學會了使用芳香的木煙（如山核桃，山核桃和豆科灌木）來調味食物煮的時候 1616983505

[@RobinVanger]

My lower back is dyinggggg

[@olivilivia6967]

Lmao i feel you i'm on day 5 week 13 and my lower back almost died

[@Sandra-wt4ur]

I was wondering if I was the only one...

[@alicekunze3044]

i feel yooouu! if it helps, try to suck your belly in and tilt your pelvis forward so your back becomes relatively straight. This way you make sure you're really lifting from your butt, not your back :)

[@tamaraj5916]

Who else is doing this after the 20 min Booty with weights and is completely dying

[@courtneycollier4102]

Ughhh me !!!

[@MrsEnqel]

Me! I guess my legs and my butt will cancel tomorrow 🤣

[@tamaraj5916]

@@MrsEnqel ahahahhaha so true!!!!!!

[@MrsEnqel]

@@tamaraj5916 I am not able to work and it’s not even „tomorrow“ now 😹

[@cambelss]

Me LMAO, videos of today were hard

[@martynacerajewska7371]

how it's possible to do it without any break!?!?!?! EVEN WITHOUT ANY WEIGHTS

[@dhruvimehta2958]

I didn't put my butt down for 3 minutes this time, last time it was 1 min... I am honestly proud of myself

[@lina_naa2245]

That was the most intense booty workout I’ve ever done... I literally almost cried, i got sweat in my eyes, I got a cramp in my thigh and I destroyed my workout mat with my fingers because of the pain.... but it was worth it, I’m proud of myself and everyone that finished this workout!

[@droma-ev9kh]

Same , the cramps 😥

[@sabinelechner2113]

Same here! Got tears in my eyes, my mat was suffering too and i didn't even manage to keep my butt up all the time 🥵

[@marianaazevedo4749]

@@sabinelechner2113 same don’t worry

[@yules-hlh]

I was crying and screaming bc I did not wanna break the rules. what the hell Pamela? How is she still smiling?

[@hannahkreuzer9167]

,

[@meditationrelaxrc2417]

Hey you. Yes you. Random person that I will never meet. I truly hope that you will find happiness in life. Today is going to be a great day!

[@coachpotato8362]

you are such a great person, thank you so much ! have a great day :)

[@molchkrote3141]

Thank you! I needed to hear this today... Best wishes to you too

[@kimosabe818]

Awww thank you and likewise

[@juen1363]

Aw thank you 💕

[@amranjama3944]

To you too!!! Thank you!

[@demilynn4179]

Pam: I am sure your butt is burning... me: I can't feel anything anymore..

[@emmasbs683]

Do u have results?

[@sydneyduval7859]

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.

[@sunnydoriz3899]

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

[@dxbxra]

thank you !

[@ashavari]

WILL I THO 😭

[@czlyrics8076]

She is not a trainer😭😭😭

[@sunnydoriz3899]

@@czlyrics8076 she is😂💛

[@czlyrics8076]

@@sunnydoriz3899 lmao she is not she doesn’t have any trainer certification whatsoever 😂 she just finished high school and that’s all.

[@mimi99829]

Pam: "Rule nr. 1, never sit down between the exercises" Me: " Ight Imma head out"

[@leoniewei6302]

There is no denying that this is officially the hardest Booty Workout on KZbin

[@emmasbs683]

Do u have results?

[@leoniewei6302]

@@emmasbs683 definitely!

[@emilyjaquez4377]

I am usually so good at doing booty workouts but this one KILLED me. My butt had no choice but to touch the floor.

[@sophiam.495]

At the end, every time she said "go even higher" I screamed I CAN'T GO HIGHER

[@Someone-he1ss]

You can do it!! I laughed reading this LMAO💀😭

[@camilajeronimo2720]

same i was like whaatt??

[@franzix4188]

To everyone who wants to prepare themselves for the workout in the comments: you can't be prepared for this workout, it's burning like hell. Didn't survived it haha. Thanks to Pamela for this one. I will have a new challenge for the next weeks: complete this one without pauses

[@toniCbenn56]

Same!! I couldn't get through the first five minutes without stopping! I have to build my endurance for this video. Sheesh

[@SathishKumar-nm3br]

💋Best adult contact site💘👇 Click Here 》》 livegirls19. com 《《 Leurs états de santé respectifs les empêchent de s'approcher trop près l'un de l'autre. 在整個人類歷史上，強者， 富人和具有狡猾特質的人捕食部落，氏族，城鎮，城市~sae和鄉村中的弱者，無力防守和貧窮成員。 然而，人類的生存意願迫使那些被拒絕，被剝奪或摧毀的基本需求的人們找到了一種生活方式，並繼續將其𝔻𝕅𝔸融入不斷發展的人類社會。 說到食物，不要以為那些被拒絕的人只吃垃圾。相反，他們學會了在被忽視的肉類和蔬菜中尋找營養。 他們學會了清潔，切塊，調味和慢燉慢燉的野菜和肉類，在食品市場上被忽略的部分家用蔬菜和肉類，並且學會了使用芳香的木煙（如山核桃，山核桃和豆科灌木）來調味食物煮的時候 1616983505

[@emmasbs683]

@@toniCbenn56 do u have results now?

[@toniCbenn56]

@@emmasbs683 No but it's because I don't do it frequently enough.

[@luisaxd2852]

This one is SOOOO hard!!! Congrats to all the strong people who did it!! :)))

[@lilcutwrist9986]

1. squeeze non stop 2. wide bridges 3. wide pulses 4. hold + abductor 5. wide hold 6. 1-leg to the top right 7. 1-leg to the top left 8. frog 9. frog, 5x pulses, 3x full 10. only half down 11. hold + go higher 12. feet far away, 5-3 13. feet far away, quick 14. close, 5-3 15. close, quick 16. wide pulses 17. wide hold 18. 1-leg crossed, right 19. 1-leg hold 20. 1-leg crossed, left 21. 1-leg hold 22. wide hold WELL DONE!!!

[@Mia-pv4fg]

Don't mind me, I'm just picking my butt off the floor 🥴

[@iamprecious5212]

Same🥴 I don’t want to, but it burns so much

[@draggerop1242]

B.e.S.T f'u"l'l D.a.T.i.n.G h.o.T G.i.r.L's -L-o-V-e-S-e-X-..❤️⤵️ livegirls19. com !💖🖤❤️今後は気をライブ配信の再編ありがとうです！この日のライブ配信は、かならりやばかったですね！１万人を超える人が見ていたもん（笑）やっぱり人参最高！まさかのカメラ切り忘れでやら1かしたのもドキドキでした,.💖🖤 在整個人類歷史上，強者，富人和具有狡猾特質的人捕食部落，氏族，城鎮，城市和鄉村中的弱者，無`'守和貧窮成員。然而，人類的生存意願迫使那些被拒絕，被剝奪或摧毀的基本需求的人們找到了一種生活方式，並繼續將其DNA融入不斷發展的人類社會。.說到食物，不要以為那些被拒絕的人只吃垃圾。相反，他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔，切塊，調味和慢燉慢燉的野菜和肉類，在食品市場上被忽略的部分家用蔬菜和肉類，並且學會了使用芳香的木煙（如山核桃，山核桃和豆科灌木 來調味食物煮的時候 1617645955

[@meganable123]

Seriously this one deserves word like “intense” in the title. This is one of the hardest I have done and I have been working out for 3 yrs! wow, the most likes i have ever gotten (love it) update: I have the roundest bubble butt now after this workout

[@antoniaseifert5751]

Now you are scaring me... I was just about to start:(

[@helenadamnjanovic8976]

I agree it is the hardest workout I've ever done

[@meryemkaplan6270]

don't forget the 7 min plank🥲

[@justasmalltowngirl4084]

@@meryemkaplan6270 this one is harder for me...

[@anaciocanel]

Yesss!!! This is intense but sooo amazing! I just love how i feel after it!

[@beautifulboy._.]

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 😊😊

[@emmasbs683]

Do u have results?

[@bellisella]

After a break, I did this workout with 4 kg instead of 8 kg. I felt the burn so much more. My ass is literally on fire 😂 so I recommend everyone to find that perfect weight for you and not trying to reach Pamela's level right away 😅🤘

[@anushkadagar9185]

pamela:rule 1 me:rules are made to be broken🙂

[@jocelynfraire5368]

i love this comment 💀

[@jennabauer3889]

“Hey Alexa, in 10 minutes play SHAKE YOUR BOOTY by KC and the Sunshine Band” we’re gonna need this

[@dafne4131]

Your accent is so cute, and it pushes me through this video, you should talk in all of them 🥰🥰

[@chaniee8684]

halfway of the workout: *checks if my butt is still whole and a snack* while DYING but felt so good after

[@emmasbs683]

Do u have results?

[@chaniee8684]

@@emmasbs683 yes I've loosed some weight, gained my booty, and my body is toned

[@emmasbs683]

@@chaniee8684 ohh congratss! But I won’t try it bc I wanna gain weight not loose :(

[@Alexandra-fp9jn]

Immer wieder erstaunlich wie unterschiedlich schnell 10 Minuten Workout und 10 Minuten Tik Tok gucken vorbei gehen 😂😂

[@jennabauer3889]

The hardest part of the 20 minute double torture is the glute bride burnout and now we have an ENTIRE 10 MINUTES OF IT!! IM TERRIFIED😬

[@lenaxd1771]

I thought exactly the same way ! D:

[@adeline8282]

The glute bridge burnout is the best part of that video, though!

[@maline1656]

at least you are realistic. I thought i would enjoy this....little did I know

[@jennabauer3889]

@@maline1656 Hahah I did it and it was so painful I was sliding off the mat the whole time but hopefully we can soon get stronger to really enjoy the workout

[@jennabauer3889]

Not gonna lie though I started crying towards the end

[@i-hsuanchen0905]

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!!

[@emmasbs683]

Do u have results?

[@i-hsuanchen0905]

@@emmasbs683 Well I only hold on for 3.5 months… The final measurement is 33” and I also gain 3 pounds. But now, I’m back to 32” and 90 pounds🥲

[@emmasbs683]

@@i-hsuanchen0905 aww im so sorry to hear that, I’m trying to gain weight too

[@JaZyLY]

"I hope your butt is burning" only a compliment when Pamela says it 😂

[@nikolach5631]

Am I the only one whose back hurts from this? 😭

[@Schokominza187]

☝🏻 just checking comments to find someone else 😭 don‘t know what went wrong

[@gajcsi896]

No, my back hurts too af!😭😭

[@aoifemonahan9846]

My lower back is so sore!

[@miriamjaninageist9613]

Same here ....😬

[@sylwia8844]

Dear, maybe try not to lift your hips so high, until you strengthen your muscles :) Also tighten your stomach at the top of the lift, exhaling and squeezing your booty, but in such a way as if you want to hide the "tail" between your buttocks. Hope this helps :)

[@niks878]

Pamela: "If it's getting too hard, don't take a break!" omg

[@NaturallyHigh]

Omg I’ve been doing this workout on and off since you first released it. Today I did it with 15kg and no breaks. 😱 this is my favourite glute workout of all time. It’s efficient, and every time I’m consistent with it, I see results. It’s really hard 😅 but I love it.

[@zedmartin1855]

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.

[@emmasbs683]

Do u have results?

[@isleep142]

1. glute bridge - squeeze non stop 2. wide bridge 3. wide pulses 4. hold + abductor 5. wide hold 6. 1-leg to the top R 7. 1-leg to the top L 8. frog 9. frog - 5x pulses, 3x full 10. only half down bridges 11. hold + go higher 12. feet away - 5 pulses, 3 full 13. feet far away, quick 14. close - 5 pulses, 3 full 15. close, quick 16. wide pulses 17. wide hold 18. 1-leg crossed R 19. 1-leg hold R 20. 1-leg crossed L 21. 1-leg hold L 22. wide hold DONE!!!

[@purpleicemix1909]

There are 22exercises in 10min wtfffff

[@silvie3679]

@@purpleicemix1909 yeah Pam is killer😂🔥

[@sevananlitan8560]

Well it definitely felt like there was more of them

[@merlechristiansen6596]

tyyyy

[@elisabettaion2442]

Purple Ice Mix there are not 10 minutes

[@noalisa2333]

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

[@labellerose5719]

any results or changing in ur booty plz?

[@headcracker6636]

Hello

[@shelovesorn5647]

congrats !!

[@sukieblackwell4215]

what......

[@xaroula1133]

NO WAY GIRLLL 💗💗💗

[@HoneyBee4796]

First time I tried this I couldn't make it through the first two minutes. This time I made it over halfway into the video. Progress!

[@doratarr666]

In this year I lost weight and my booty was SOOOOO flat.. and I started to do this workout and now I have a bubble booty. Wish I could attach pictures 😅 Thank you, this is powerful!! ❤

[@vee-wv8vn]

How many times did you do it?

[@doratarr666]

@@vee-wv8vnlike 3-5 times a week in my lunch break (I work from home). It was visible after few weeks!! 😊

[@cambelss]

9:13 Pamela: Last couple of... Me: FINALLY Pamela: ... exercises Me: 🙂🔫

[@annauwuuwu]

Hey you! Stop reading comments and start the workout, think about the fact we're about to go back into classes, let's go back with our glow up, Pam's giving us the tools. ✨😎🍑

[@user-rp7wt4hj3k]

That motivate me more to start!!! We need more people like you to remind us what we should do!!! Thank you!!! I go to school too and I want to go back and be better!!!💕🏋️‍♀️

[@Abby-ce1qm]

Thanks for this! I really needed it today

[@susanna3382]

Okey thank you

[@polkastrings1035]

Hey Pamela, hi viewer ❤️ I used to be a shredded guy until I came out last year as trans. It was difficult for me to find a workout routine suiting my new needs because I didn't want to be "big" anymore. Fortunately I found your channel and your workouts are great and sometimes even more intense than the weightlifting exercises I used to do. So thank you so much!! ❤️ You help me alleviate the stress I feel about my own body.

[@MsRizz100]

So proud of you❤

[@polkastrings1035]

@@MsRizz100 Thanks! 🖤

[@PedrosaChristin]

Newton should have found the gravity not from the fallen apple, but from doing 1 leg glute bridge. I mean you can really feel the gravity on ur butt 😭

[@beartheburn3863]

Not good one .. It's muscle resistance gurl

[@user-sy3zd9xs5i]

Me: glute bridge is my favorite exercise Pam: I bet you will change your mind in 10 minutes

[@rinaisbored]

I knew the 20 minute weights + booty band and the 10 minute weighted thigh workout would be a killer combination, but my god my booty is on fire.

[@Jules-yu6tf]

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

[@baranovotna1014]

🤣🤣🤣

[@xtragum6810]

that's actually a good idea, I'm trying that thanks 😊😂

[@emmasbs683]

Do u have results?

[@sangeetasharma5056]

Omg.... My butt actually improved in 1day.... And the second day my butt started to look better. It worked in just one day..... Thanks Pamela. 😊😊

[@emmasbs683]

Update

[@amiash6011]

update pls

[@annauwuuwu]

I'm afraid and excited cuz everybody's gonna be such a snack after quarantine. 😂

[@marissahietpas2928]

Yup, but it gives me motivation

[@skywilliams7284]

She honestly is trying to kill us. I saw the white light at the end of the tunnel

[@solar0wind]

Maybe you didn't breathe enough! If you meant that literally that is😅

[@user-ku2rp6pz9u]

One month and the burn is still here. I can say this is the hardest Pamela workout EVER! 🥵

[@emmasbs683]

Do u have results?

[@user-ku2rp6pz9u]

@@emmasbs683 Well, I think so, but i workout with weights to grow my booty. I use this video as a burnout after my training.

[@jopipalo813]

I didn't expect this to be so intense!!! Ngl i died halfway XD

[@emmasbs683]

Do u have results?

[@LiveLikeLex]

To anyone who's reading this: You are strong. You are beautiful. You are powerful. Remind yourself that working out is not a punishment for what you ate, but a celebration of what your body can do! I hope you have a fantastic day :))

[@dhananyajadeja7520]

Thank you!

[@faizalibrahim6161]

➡️ livegirls19. com ⤵️ B.e.S.T f'u"l'l D.a.T.i.n.G h.o.T G.i.r.L's -L-o-V-e-S-e-X---❤️😘 ..👍 !💖🖤❤️今後は気をライブ配信の再編ありがとうです！この日のライブ配信は、かならりやばかったですね！１万人を超える人が見ていたもん（笑）やっぱり人参最高！まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上，強者，富人和具有狡猾特質的人捕食部落，氏族，城鎮，城市和鄉村中的弱者，無`'守和貧窮成員。然而，人類的生存意願迫使那些被拒絕，被剝奪或摧毀的基本需求的人們找到了一種生活方式，並繼續將其DNA融入不斷發展的人類社會。. 說到食物，不要以為那些被拒絕的人只吃垃圾。相反，他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔，切塊，調味和慢燉慢燉的野菜和肉類，在食品市場上被忽略的部分家用蔬菜和肉類，並且學會了使用芳香的木煙（如山核桃，山核桃和豆科灌木 來調味g食物煮的時候 1617627925

[@lenkaivanova7674]

I love you literally

[@LiveLikeLex]

@@lenkaivanova7674 AW OMG

[@mayojuno]

that's a beautiful mindset thank you!

[@gaborpakozdi]

we even got something completely new: a purple aesthetic video! 💜

[@noodlethecat22]

Damn! Just to keep an update. I've been doing this workout since march. At first I didn't use weight or resistance bands. After a few months I got my first resistance bands (the hard ones) and a 15 kg dumbell. Now I use 4 kgs ankle weights and I can now tell a HUGE difference, my butt grew 3 inches and it's super round.

[@ilaydaC.]

did you only do this and how often

[@samanthanicolemarban8204]

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!

[@yklai4897]

Who else doing this workout tomorrow?😝

[@elliedej7624]

Iam going to do this workput now :P

[@danny850728]

Me

[@happyfloppybunny1482]

I’m not bothered to do it at all

[@yklai4897]

@@elliedej7624 hehe good luck 🍀😅

[@meliel1715]

Helllll yessssss !

[@luciemerunkova9627]

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

[@normal_fine1372]

But you are a queen. She's only a queen from another country.

[@saraelholouany7697]

This just unlocked a new level of pain

[@Emily-gl3nn]

I'm so proud of myself tonight! I've always just used a resistance band for this video because i struggled with a weight as well but tonight I also used a 5KG weight an managed to keep my booty up the whole time! I can't believe the progress I have made! Thank you so much Pam for everything you do for us

[@inepeeters5481]

*Me contemplating breaking pamela’s rules*. Pamela: ‘feel the burn’ 😁😅

[@Rovena_]

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

[@astridsvik295]

1:30 for the people who have done this a couple of times and don’t need the intro

[@beartheburn3863]

Sure

[@jasminehsu1205]

i've tried others' workouts but ALWAYS ended up coming back to Pam. I guess that's what true love means.

[@liviapodrecca4317]

Pamela in the comments: "don't feel like jumping or sweating" Me after the workout: "I'm honestly sweating like a fountain"

[@marialuisacialdella2787]

You understand that that workout is from Pamela when your hair are not hair anymore and either you glasses

[@marvelfan9033]

Who else is checking first, that the workout isn't to hard for you?😂 We love you Pam, thanks for your daily motivation!😚

[@Angelashley95]

Week 26 day 2...this is the last video and I can feel tears in my eyes already having to do this...😩😢

[@serenity.8468]

3rd day, I didn't take any break bruh, so satisfying

[@anjrhernandez]

Why does she always make these routines look so easy? 🥲

[@teacherjodiaries1902]

OMG GUYS!! Did this even though I’m having menstrual cramps and now I can’t feel it cramping anymore! THE CRAMPS MOVED TO MY BOOTY AND LOWER BACK. LOL

[@emmasbs683]

Do u have results

[@BGunes-ds6ud]

Squeeze non stop 30s Wide bridge 30s Wide pulse 30s Hold+abductor 30s Wide hold 30s Leg to the top right 20s Leg to the top left 20s Frog 30s Frog, 5 pulse, 3 full 30s Only half down 30s Hold go higher 30s Feet far away 5-3 30s Feet far away quick 30s Close 5-3 30s Close quick 30s Wide pulse 30s Wide hold 30s Leg crossed R 30s Leg hold 30s Leg crossed L 30s Leg hold 30s Wide hold 30 Ur wellcome

[@Jana-ed3mw]

This was so relaxed! Loved it... joking, I'm sending this from heaven