20 MIN BOOTY + THIGHS - with weights I build your booty & tone your thighs // TALKING MODE

yaaaaay - our first workout WITH WEIGHTS! If you don't have any weights home - don't worry! I got you ♥︎ / Werbung
I use a 10kg / 22 lbs dumbbell. 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 :)
This workout is structured like this:
- a Booty Activation, without equipment
- 6 Supersets, including 1-2 weighted exercise(s) and a bodyweight burner
- a Burnout with 6min of Glute Bridges, to make those butt cheeks buuuuurn
Things to keep in mind:
▸ bodyweight focusses on your HEELS, don't shift your bodyweight onto your toes
▸ your BACK stays STRAIGHT. Don't round it!
▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards
▸ squeeze your BOOTY as hard as possible and hold the tension as long as possible, if you have troubles with only growing your thighs.
The routine includes breaks! Yes, that's correct. BREAKS! :D
The video is in full length which means you can just follow whatever I’m doing.
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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
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My Cookbook:
German Version: amzn.to/2RZ3zID
English Version: amzn.to/2YxFhb7
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Business Contact:
[e-mail]
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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.

[@PamelaRf1]

omg I just noticed there is a mistake with the workout name at THE FIRST exercise hahaha. SORRY 😂😂😂 ❤️ I'm super duper excited to use weights again!! Love youuuuuuuu

[@sayantikamondal6402]

Love you Pam ❤️

[@amiraar4056]

Thanks pam 🥰

[@qiaodai1295]

Don’t worry! My legs shake as hell at the end! I love it! Will be nice if more workout with weight in the future! Thanks Pamela! Brilliant and cute work!

[@mauigio]

Hi Pam. You remind me of my X girlfriend. We are both recovering addicts who are now addicted to working out. She has years ahead of me, she got clean and sober sooner🙂but you and her KICK SO MUCH BUTT with similar workouts. It's hard keeping up with you, but im getting there lol. Girl, you are an inspiration. Thank you for being part of my recovery❤️🙂😻🦸 and keep up the great work Jedi!

[@MissLolathequeen]

It was better without talking :(

[@sol.lapietra]

Jump squats after pulses are an abuse

[@marieellis2067]

That's A FACT

[@ssspider2275]

That’s just mean.

[@lenak218]

🙄🙄🙄 Stop crying

[@marieellis2067]

After time they FEEL GOOD

[@sarahvegasisters285]

My legs don’t want to move ahaha

[@petraprebanda4077]

“Even if it doesn’t burn yet” girllll it’s been burning since the 2nd minute 😂

[@MaryJane-ld2js]

True! It's burning so hard 🤣

[@Ren-il3xn]

Yeah, its the single leg glute briges, jump squats, and the weighted pulses/holds

[@lenak218]

Don't you have any muscles?? 😂😂🤦🏼‍♀️🤦🏼‍♀️

[@ninar3721]

@@lenak218 People are on different workout levels, and thats fine! I am sure you also felt that way when you started working out. Don‘t drag others down 😕

[@kalliakoukou6949]

Exactly 😝

[@shilpathomas838]

"I hope my breathing isn't annoying you." Baby breathe. We would be concerned if you weren't.

[@claireboucher9692]

Right? And my breath is louder so I really don't mind hahaha

[@oliviaastor69]

aw i love that :)

[@kacpergrzelak2470]

I love to hear her breath while exercise, because when you watch her exercise with music it seems like it's so easy for her, while you barely carry along. Way more relatable now

[@user-hu4pp3hk4w]

In the end, when she lost the mic and the sound stopped, I thougt I passed out.

[@sarahk.2863]

😂🤗

[@ivetka6094]

Several breaks in a Pamela Reif video, *I'm shook-----*

[@saynis._]

Yeah, because this workout literally killed her too a little while doing it...

[@lucypagano2454]

when you workout with weights you HAVE to take breaks , otherwise you'll wreck your muscles and bones.

[@gordanatrnjanac1746]

It's unreal😅😅

[@kicka55]

​@@lucypagano2454 You can't work without weights.. your body is a weight too. Someone double her size workouts with 50kg weights using no dumbells.

[@messswit1965]

kzbin.info/www/bejne/goO5dmdtiJZ0ars 1 minute cardio workout at home

[@ludzioba2533]

I love when Pam talks on the videos, her voice is so relaxing although the exercises are not relaxing at all lmao

[@DW_MASTER_666]

😂😂

[@outstandingvegan]

It’s the best part

[@user-rp7wt4hj3k]

I loved it. She inspires and push you to don't quit!!! It was the first workout with weights!!! 😍😘💕🏋️‍♀️

[@Pablo-pd2gr]

I love when she doesn't talk. This is what makes her different from others.

[@marcellehner4156]

Her german accent is pissing me off. Tryhard international

[@Lisa77348]

Pam: "We'll be up here for 6 minutes" Me: "Are you kidding me?!?" :D

[@ejlylelsa6744]

Same🤣

[@lenak218]

Do you want success or not? Then stop crying! After this workout, I hold a hip thrust twice for 6 minutes each time with 8-10 kg by laying with my shoulders on the edge of the couch. Holding exercices and very slow exercises are more effective than fast moving exercises. That's why pamela makes her movements so slowly !!

[@Lisa77348]

Puuh, da versteht aber jemand gar keinen Spaß 🥱

[@aubreyharmon1581]

same I legit screamed and said 'how the heck do you expect me to-.....do you hate me??????

[@lenak218]

@@Lisa77348 das hat nichts mit keinen Spaß verstehen zu tun! Wer über popelige 6 Minuten heult, in denen es sogar noch 'ne Pause gibt, braucht sich nicht zu wundern, wenn er dann mal die Tatsachen um die Ohren geknallt kriegt! Sei nicht so ein Weichei!! Zieh' es durch und halt die Schnauze, oder lass es!

[@chuluo7392]

Me: saw the title "WITH WEIGHTS" Also me: ran to grab my tiny 2 lb dumbbells Pam: I'm using a 22 lb dumbbell Me: 👀

[@satmarisofia1780]

this is totally me

[@miss_nerdy1716]

I did it with 15lbs, it doesn't matter how much weight you use, if it challenges you it is enough

[@resmishameer3088]

Sameeeeeeeee😂

[@mariaeduardasilva7372]

did it with 2 1kg rice bags as I don't have any weights hahaha

[@AliFrias96]

Hahahahahahaha me

[@roseerin]

"always squeezing the buttcheeks, make it look so ugly" accurate queen

[@Eve013]

- Look, it's the Corona- hoarders again! > Nah dude, these are just the people that need 8 oat bags for Pams' workout.

[@messswit1965]

kzbin.info/www/bejne/goO5dmdtiJZ0ars 1 minute cardio workout at home

[@underatedmusic4574]

MR BEAST WHAT DO U THINK ? kzbin.info/www/bejne/nIm3n4N_bppkeLs

[@lan4iknova]

😂😂😂

[@kanyaTu]

These comments here are hilarious 😂😂😂

[@jessicathrush9788]

Lol

[@teacherjodiaries1902]

Workouts when Pam is talking feels unbelievably faster. Am i the only one? 🤯

[@raihanaelhichami]

THAT'S WHAT IM SAYING

[@katharinazbl453]

Trueee

[@alexandrakovari635]

Yeesss finally someone who agrees

[@Hanna-jt1sz]

Yesss I agree but I think like 70% of her followers prefer no talking (according to her Instagram)

[@alexandrakovari635]

@@Hanna-jt1sz I also like workouts with music because she always chose just the right ones. Everybody has their own preference😊

[@sirvartartinian5944]

Pam: don't you quit now ! Me, vibrating like a nokia: sorry, I'm out ✌

[@maeve_gg]

Pam: “Don’t relax” Me: *scraping my ass off the ground back up into a glute bridge

[@Duma39]

🤣🤣🤣

[@JOGINDERSINGH-up2ir]

🤣 🤣 🤣 LMAO

[@lenak218]

And then you wonder that you don't get any results?! 😂

[@akuma2329]

@@lenak218 Girl i’ve seen you comment on other posts being a lil shit. Stfu😂Like someone else already told you, people are at different stages, and Pamela motivating them with “dont relax” helps them to push past their barriers and get stronger. Even if they thought they couldn’t do it and were on the floor! That’s the point of Pamela’s videos: motivation, one hell of a good workout, and positivity. Kinda sad that u dont wanna be part of those who motivate and instead bring others down. Girl, bye.

[@MsGwenRose]

@@akuma2329 Go off queen!

[@anshikataru3087]

how is it that out of all these near death exercises, i STILL find jump squats the hardest part😭😭

[@luiselokau]

cause it's the only cardio like exercise that brings your heart rate up, i recommend not jumping so high

[@casnotfound]

You should work on cardio. You can start off with a few easy dance cardios every day to get used to it. After so me time maybe start running if you can and you'll be good 💕💖💗

[@Duma39]

@@luiselokau That’s not a problem at all for me ( jumping high). 😂😂😂

[@purpleicemix1909]

@@Duma39 i love jumping high like a 🦘 🤣🤣🤣it makes me feel like. Im flyinn aaah

[@luberefit]

17:41 Pam: Even if it doesn’t burn yet... Should I tell her???? It’s burning since the beginning

[@annamatcha8047]

this workout is HARD but it makes you feel so accomplished at the end. Also when Pamela says "don't quit" or "You're almost there" it really pushed me to keep going when I didn't think I could.

[@yrayda6219]

Does it make you gain weight?

[@annamatcha8047]

@@yrayda6219 it didn't make me gain weight, but you could probably pair this workout with some kind of high-calorie diet if you wanted to

[@tinalove4324]

Will it help lift it?

[@annamatcha8047]

@@tinalove4324 yeah, bridges are good exercises for lifting and squeezing during squats helps lift it too

[@arri7171]

Every time I thought of quitting or relaxing she said that haha😂 so I had no chance to break the tention😨

[@ellalouise9510]

if you need some motivation: at the beginning of this year i was super skinny and my booty was so flat that i felt uncomfortable all the time. when quarantine started i started doing pamela's workout plans (i already did her workoust befor but not very often). after one or two months i noticed my booty looked different. i started eating more to gain weight and trained 5 days a week with her workouts. my booty grew 5 cm since march and it looks so much better!! and my belly looks so much more defined. i believe in you, you can do that too!

[@magdamarjanska9043]

So proud of you!

[@leonib.4696]

so proud of you! what workouts from her did u do? or did u follow her plan and if so which one? bc i have to gain weight but i want to gain it right yk

[@ellalouise9510]

@@leonib.4696 at first i followed her 30min plan and now mostly her 45min plan (switching between the hard one and the slow one)☺️

[@maisiesanjose2299]

so proud of uu!! also same!! i've been following pam's workout for nearly 2 months already and my booty has become bigger and my arm muscles more defined :>

[@demetrakouimtsoglou9088]

@@maxinep8016 believe me that Pam's workouts are effective. Of course it will take time to see results but don't let this make you give up! Slowly, day by day. Just keep working out and have a strong connection mind-muscle! I believe in you! You can do it!

[@nicholemakesstuff331]

My butt is shaking. It's literally twerking on its own 😂😂😂

[@isabelabonilla4495]

HAHAHAHHAHAHAHA I CANT

[@Vikova]

Rofl!!

[@alicjarybka1294]

Does anyone know how to do this new exercise called "break"??

[@laura615]

Haha

[@naomileggoneverland6267]

Just faint

[@larab2323]

I think she copied that one from Chloe Ting, never seen it in her videos before...

[@tammyn3790]

@@larab2323 no, she added the breaks because the workout is hard and everyone can have breaks in their workout it isn’t just Chloe Ting who has the breaks

[@larab2323]

@@tammyn3790 bruh lmao it was a joke, I know what a break is haha

[@abayaa.s8006]

Did a 5kg bag just slide down and hit my face while I was doing Glute bridges? Yes. Was it worth it? Totally hehee

[@lnnoch7186]

Omg i-🥲😼👀

[@ivakrstic4881]

She included all breaks that she didn't in the past workouts😂

[@underatedmusic4574]

MR BEAST WHAT DO U THINK ? kzbin.info/www/bejne/nIm3n4N_bppkeLs

[@jessicathrush9788]

😂

[@aidenlopez4347]

And future ones

[@syaffawanii]

I don't know why but this is the shortest 20 mins i had ever feel before 😂😂 i enjoyed it so much 😍

[@fermunoz52]

it might be because of the breaks hahah

[@debsmercier5580]

Same 😍😍😍

[@natmueller5524]

Ikr! It's my fav workout!

[@realizedreams6183]

all her talking vids feel short so i love them, but then i also love that good music in her other workouts so it's a mix ;DD

[@sarahvegasisters285]

Same

[@Johannaprg]

me dyng in this workout meanwhile my mom came into the room and asked: "do you now where our whole flour is?"

[@Johannaprg]

Thanks Pam!! Omg I‘m in her Instagram Story wow🥺

[@denniej2868]

@@Johannaprg yay 💪🏻❤️

[@aubreyharmon1581]

my sister was coming in and out to gather her stuff so she had something to do while I exercised and I was like "bich the heck I literally only have 6 minutes left can you just frickin leave so I can exercise in peace????" and of course she only stays out as soon as I'm done with the workout but not WHILE like can I EVER exercise in peace??? nope I don't think so

[@Johannaprg]

@@aubreyharmon1581 girl feel you!

[@emiliagolden4354]

Today is the first time i was able to do all exercises without dropping the weight and with a 6kg weight instead of a 1kg one. I'm so proud of myself!

[@EveLyn-tv4lz]

Good job 💪🏼

[@MsGwenRose]

That's some queen shit right there. You go girl!

[@VickyRomero]

Keep going 😍💪🏽

[@khairunshanta1670]

Exercises 1. Donkey kicks- (R)30sec 2. Straight leg pluses-(R)30sec 3. Donkey kicks-(L)30sec 4. Straight leg pluses-(L) 30 sec 5.Glute liftes- 30sec Break 6.squats(weight) -30sec 7.squats pulses(weight)-30sec 8.jump squats -30sec Break 9.Sumo squats(weight)-30sec 10.Sumo squats pluses(weight) -15sec 11.side to squeeze-30sec Break 12.Close squats(weight)-45sec 13.Squats Pluses(weight)-15sec 14. Jump squats-30sec Break 15.Stiff deadlift(weight)-30sec 16.Good morning+Squat-30sec 17.Squat hold abductor-30sec Break 18.Stiff deadlift(weight)-30sec 19. Good morning to+squat-30sec 20.Squat hold abductor-30sec Break 21.Stiff deadlift(weight)-30sec 22.Squats(weight)-30sec 23. squats pluses(weight)-30sec 24.Jump squats-30sec Break 25.Glute Bridges(weight)-30sec 26.Glute bridge pluses(weight)-30sec 27. Glute bridge hold(weight-30sec Break 28.1-leg bridge(R)-30sec 29.1-leg bridge(L)-30sec 30.Glute bridge(weight)-30sec 31.Glute bridge pluses(weight)-30sec 32.Glute bridge hold(weight)-30sec 33.Glutes bridge(weight)-30sec 34.Glutes bridge hold-60 sec Well Done GOOD MORNING♥

[@andreeailie9053]

Thank you

[@pelissedulcet5705]

Woah!!

[@McCevap]

Thank you!!!

[@feli_volley]

Danke😊

[@Malia_chueog]

She wrotes 1 donkey kicks but started with a leg strait pulses 😂

[@mr.dolphin4873]

I want a workout with Halloween or Christmas music. What do you think about this?

[@blainevanity6]

The people voted “no” for the Christmas music on instagram. It’s too early 😆

[@tortortortor427]

That will be the first time I do her workouts in absolute silence... 😬

[@valentinacasadei1321]

nice idea!!

[@naomicamacho5674]

YEEEES. I'd be so hyped 😂😂

[@aysenurbayndrl2295]

its not a universal idea.There is a lot of people from the other countries.

[@emmairiondo3360]

I did this with a resistance band and kept the weight on for the last glute bridge it felt like giving birth

[@nataliedooris5296]

Good idea 👍👍👍

[@Anita-og1wb]

Omg SAME I started breathing like I was pushing a child out lmao

[@lenak218]

And the two first parts you don't use the weight? 🤦🏼‍♀️🤦🏼‍♀️🤦🏼‍♀️

[@emmairiondo3360]

@@lenak218 Yes I used the weight for all of it I mean like I kept it when she took it off

[@MaquiGC]

@@Anita-og1wb lol omg me too!! I THINK I HAVE TWINS NOW

[@barborazimmermannova7530]

"don't make stupid decisions" Kinda late for that, i have already started the workout xd (hurts a lot, but amazing)

[@kesh4417]

How many felt the single leg glute bridges harder than the rest😂.

[@jessy075]

I always cramp up during those, no matter how much I stretch beforehand :(

[@someonefromearth5231]

I hate those

[@alicia-cd5le]

no its the jump squats

[@kesh4417]

😂

[@saynis._]

Not really, for me it was jumping squats and the squat pulses. Killers.

[@krishateresabaliling6857]

WHY THIS IS MY FAVORITE WORKOUT: 1. There are breaks in between ❤️😭 2. Pam's voice calms me and encourages me even though my legs are already dead 3. The way I can hear her breathing validates me somehow like I'm reminded that it's okay to feel exhausted like a normal person 4. The cute twist at the end hhihihi omgggg. THANK YOU FOR THIS PAMELA!!!

[@oginpat7280]

You absolutely read my mind!

[@_daikon]

omg same!

[@elbuki4547]

The "don’t do stupid decisions" gets me every time

[@csengesziklai4095]

The towel is also useful to wipe down your tears/sweat :D

[@inessilva8154]

Actually this was the shortest 20min workout ever. Personally I really loved not only the weights but also the fact that you're giving instructions, but I do understand that talking during a workout is probably harder!! Anyway, wonderfull as usual!

[@someonefromearth5231]

11:01 even the weight was struggling so much it ran away

[@konstantinaplevraki9829]

😂😂😂 I hadn't noticed thattt!

[@dianalopes4624]

underrated comment 😂

[@ributrukunnet6512]

oh its so true!!

[@shama7814]

😂😂😂😂

[@MemoryKLane]

I actually feel like I do a way harder workout when she is talking, because when she explains the form it makes me cheat less and actually do the move correctly 😅

[@molliestakelum5804]

The best part is when you see the Done! on next exercise. Its such a relief!!!!

[@avak7730]

When you got to the point,start hallucinating the beeps. Thanks Pam, you’re work outs are lovely 😊 to do.

[@lilacmaniac9762]

Oh my fucking YES

[@bynley]

ME TOO LMFAO

[@esztihorvath4144]

samee especially when i did the last glute bridge hold i heard the beep and i started to relax then i realised that i had 20 more seconds🤣

[@zoe-mi9yj]

“Don’t do stoopid decisions.” -Pam 20.10.2020

[@christinevu5260]

Iconic queen

[@Luisa-cp9hm]

Me: almost crying in the end Her: if it doesn't burn yet don't worry it'll burn in the next minutes because we're going to stay down her for the next 6 mins Me:crying harder

[@gaborpakozdi]

Pamela could you please do a 5/10 min relaxation video which we can do before going to sleep? i‘d love that so much, like a 'making you sleepy‘ very relaxing and very easy stretching/yoga video! hope you like my idea! ✨

[@svitlanalorman]

She has got a "10 min cool down before sleep".It's really good,but it isn't so easy with ab hold,pam knife,planks etc😁

[@ashedits2290]

Nice idea

[@user-fp8ck8be3n]

she has a 10 min cooldown (suitable for night time), a 5 min daily strech and a 10 min streching for legs (which I find very relaxing); the 15 min strech is also relaxing and gets me sleepy

[@night_0013]

she has a 5 min daily stretch one

[@khadidjam3557]

I’m so excited to finally incorporate weights into the workouts. I’ve been following the workout plans for about 3 months now and I’ve had 10lbs dumbbells at home for so long but have been too lazy to use them. I finally have an opportunity!

[@underatedmusic4574]

MR BEAST WHAT DO U THINK ? kzbin.info/www/bejne/nIm3n4N_bppkeLs

[@lnnoch7186]

I love when fitness KZbinrs use weights because there aren’t many videos out there with them and since I have A LOT of them I don’t know exactly what exercises to do with them

[@antonia478]

i don´t know about you but i always start crying during jump squats. Pure agony.

[@madlllleen]

Same

[@jemimaannesanz3844]

Huhuhu

[@patriciaseres192]

Doing the 45 min sweaty workout plan for the first time ever... phew I´m proud of myself and everyone who is pulling through any kind of workouts!! we can do this people

[@tamarakuikxx]

Well done girll💪

[@gaborpakozdi]

i have a feeling i‘ll love this new way of working out Pamela... can‘t wait to do this and to do the 45min/weights plan if you start making them! thank you for this first video! have a nice day.

[@Kate-ko2fy]

omg! 45 min/weights plan would be amazing!

[@helentube4552]

Yes we need this❤

[@gaborpakozdi]

just think of joel corry being out of breath yesterday in the live session if you feel exhausted and you‘ll get +10 power! 🤣 (and also christopher and jason 👀)

[@rach6460]

O MY GOSH I JUST REALISED, Pam neeedddsss to do a collab with a female for one of her videos, I mean just imagine THE GIRL POWER

[@manalrabeea6044]

Those videos make me so motivated because I see them not able to do the workout but i can😅💕

[@lucienicole4000]

@@manalrabeea6044 me: " you should never compare yourself to anyone but your yesterday's self " Also me, watching the live : "omg I feel in such a good shape compared to him"

[@manalrabeea6044]

@@lucienicole4000 🤣🤣🤣

[@EA-tf5jq]

@@lucienicole4000 He IS in great shape. He probably ONLY lifts weights and stuff at the gym and doesn’t do workouts with body weight. He probably doesn’t work a lot on mobility and flexibility, that’s why he was struggling.

[@lauravargas9075]

When I find myself in times of trouble... Pamela Reif comes to me... speaking words of wisdom... 18:19

[@ronja8919]

Anyone Here for Week 9 day two? I'm so destroyed but It was soo good :))

[@georginaslovak5613]

I'm sorry, but every single time I see pamela I'm absolutely shooketh at her body like fr shes not photoshopped I- Also I love how she says "booty" so posh-like

[@zhengrosie1794]

When there’s break in the workout video,you know it’s gonna burn so much😭❤️

[@michelleschulz9478]

When I finished the last Glute Bridge Hold I layed down on my matt for minutes until my soul went back into my body😂🤦🏼‍♀️💪

[@nikethanavattikunta6147]

Damn true!

[@Juli-jw4wo]

She always says "don't quit" when I'm about to give up... This workout is just so hard, but I always feel good when I made it through it

[@farahshaumi2827]

The moment when the mic plugged off had me 🤣🤣 I'm glad she didn't put voice over cause the texts made it really funny to me

[@kiaraarthur9910]

It’s the “hold you butt cheeks like you’re holding in a fart” for me 😂😂 I LOVE YOU PAM!!!

[@lmp.w_you7536]

It‘s good to her hear breathing as loud so we can see that she‘s struggling as well. Love this workout. Good Job Pam.

[@Vanessa-eh1ed]

22:34 “Hold it, squeeze it” My mind: BOP IT!

[@kcs9689]

You should do more talking workouts. It motivates me so much and your voice is so relaxing. ❤️

[@ilaria8940]

Yes!

[@laurenboon1709]

It makes the workout seem so much quicker too!!

[@snowqueen24]

Her workouts are stress relievers.🙂

[@pajopajo8710]

Ich finde es super wenn du während des Workouts ein bisschen redest und die Übungen erklärst. Man merkt dann erst richtig, ob man etwas falsch macht und kann sich verbessern. Wenn es ohne Sprechen ist dann verrenkt man sich immer, um am Bildschirm zu spicken. So kann man sich besser auf das Workout konzentrieren.

[@vyctctctc2764]

Ive trained legs for years but this workout is something else!!! I find it SO HARD anyone else?!!? and thanks Pam

[@ailinbehar4432]

thanks so much for the alternative for the ones who don't have weights at home!!

[@sugar_dreams3279]

For all my ppl who can't just put the whole kitchen in a bag as Pam said, here's a tip. Try filling the bag or a backpack with books Also, Pam, you are an angel🥺

[@seiryu_u]

Yess haha im doing it w my school bag and half of the books they're plenty heavy

[@sugar_dreams3279]

@@seiryu_u LMFAOOO sameee here

[@Juli-jw4wo]

Did it with books too

[@kekacash]

Well I guess it’s: when you try Pamela you never go back! 😂 I tried other videos on KZbin too, but nothing kicks my butt and makes me snatched in a few weeks like Pamela.❤ thank u 🤗

[@mercedesmartingonzalez2252]

when Pam put many breaks iits means that the workout is even harder than the others

[@konstantinaplevraki9829]

me : searching for period workouts (first day here😓) KZbin notifications : 20 MIN BOOTY + THIGHS with weights YOU'RE KIDDING ME RIGHT? me the next seconds : doing the workout **and it actually really helped my cramps!! go girlssss

[@deekshasharma276]

I cannot imagine working out on my first day 😱

[@konstantinaplevraki9829]

@@deekshasharma276 haha well I hope your next period will be painless ;)

[@juju-li7gc]

@@deekshasharma276 try yoga, works so well for me

[@haz.fellie]

Intense workouts help my cramps too! Get it! 💪🏻

[@anushaparihar7890]

Pam: Use weights available at home Me: Eyeing the piles of thick psychology textbooks on the side. Hmmm...

[@spiceupyourbeauty]

I bought the 10kg weights for this. They are sitting in my apartment and staring at me... I did this workout for the first time today and my butt is on fire. I don’t normally use weights so I was scared of using it and getting injured but I’m so glad she explained carefully throughout the workout. Thank you Pam! I’m excited for more workout with weights! (Beginner please!!) xxx

[@January962]

That feeling after workout, when you are not sure if you will be able to stand up, so you are just sitting and staring at the screen

[@mswyand8037]

I've been hard of hearing all my life so before my parents knew I had a hearing disability, I taught myself how to read lips and thats how I would communicate with people❤ Awesome workout Pamela. Booty is on fire.

[@lavic3142]

I put all my problems in the bag, will it be enough ?

[@Jessi-hm7nt]

When she says that was everything and u know u have a 15 min leg workout to finish up after this one...... well good bye my legs tomorrow..

[@jessicacunha9141]

Pam: Met me down on the mat. Me: I'm already there...

[@luciaramirez2693]

Omg I loved it! Please do more of these, I missed using weights as well haha. I really appreciate the work you put into making good content

[@jessy075]

Imagine having to talk through doing this routine

[@brunalscosta]

I hate booty/leg day😣 i was almost giving up but i didn't and i am so happy that i finish the workout. Thank you so much Pamela for changing my life. I started doing your workouts two months ago and i already can see results. I will definitely never stop doing your workuts even though it hurts sooooo much❤

[@zscomments]

i‘m so proud of you for sticking to it💝💝 it‘s the best feeling ever when you finish hard workouts

[@brunalscosta]

Yess! It's what i think when i want to give up. The feeling after finish the workout is amazing!

[@inacincinnis]

Every time I feel like giving up, I'm telling myself that I am strong and mean it. Helps wonders, changes worlds. The fact that this powerful sentence now finally comes from my heart really pushes my discipline and whole being. Thank you for making us strong & confident, @Pam x

[@stayhappylittlemermaid]

Early to bed and early to rise, makes a man healthy, wealthy and wise.

[@annahughes442]

I have really been wanting to incorporate weights, but also sticking to Pamela’s schedule. I’m so happy she added this workout!

[@luiselokau]

i think you could incorporate weights in other videos too

[@shinlea13]

I've been doing her booty workouts on and off for 2 years or so now, and I'm so glad I did because my butt is more defined now than before. No kidding, this is the reason why my sister started doing her workouts, too! She noticed my butt and shape when we went to a beach a couple of months ago, so I introduced her to Pam, lol! Will never stop doing her workouts. It's so addictive! Love you, Pam! ❤

[@Chiara-xp1yd]

I really like these format where you explain the excercises and speak during them to push us :)

[@shimak7508]

I will try this by using bottles which I used on back and arm workouts.

[@marlene.h]

Me too

[@someonefromearth5231]

How many litrs are you gonna use?

[@shimak7508]

@@someonefromearth5231 I will use 1 litter for eath side. It would be 2 kg in total.

[@HuberScoober]

I also used a backpack full of books. Little trickier holding it with certain exercises but I got it. :)

[@someonefromearth5231]

@@HuberScoober i filled a bag with three 2 litter water bottles 😂 it was 6 kg

[@sabrinapepin7986]

I'm already in pain and I haven't even started yet

[@Angelashley95]

Doing this workout first because if I did the 15 min knee friendly one I wouldn't be able to do this one properly...good luck to all my week 3 day 1 ppl 💪👍

[@darceyreid4235]

i usually don't like talk through workouts that much in general, but this one was very nice.

[@lavinia7785]

It's so important that you explain the correct way to perform the exercises in order to avoid injuries

[@Lordjingjing]

I literally sit in front of my phone for this!!!!! Being looking forward to this video for three week:!!!!!!

[@luiselokau]

same

[@kejsi2961]

I've only been training with Pam for 2 months and this workout is already MUCH easier to do

[@maevad601]

I really liked the "talking mode" it makes me focus more on the part of my body I'm working on ! I hope you'll do other workout like that !

[@abbiewolf7260]

11:04 Even Pamela's dumbell said, "nahhh it's too hard" and made its exit

[@Angelashley95]

I'm not in the mood to do this today but I'm forcing myself...bc booty gains 🍑

[@Angelashley95]

Finished...im just going to lay here until my soul returns to my body..lol 😵💪🍑

[@luiselokau]

@@Angelashley95 i'm proud of you ❤️

[@zkayla9648]

I don’t know whether you can see this or not, but I’m gonna tell you my progress I am in my weight loss journey to have a fit body in terms of the shape and health, I start doing workout and training. Today my sister said even wearing slightly loose pajamas and without squeezing my booty (standing normally) she still seeing my booty 🍑 (tbh she is slightly jealous🤭 as she wants to have one) I have never imagine I would have booty in my life, although it is not yet well grown, it is growing, thank you so much Pam❤️ I am gonna to start again next week after I have gone through my stressful exam, project deadline in college packed this week 😭

[@cynthiawang959]

time actually passed faster when hearing her talking!!! Thanks Pam LOVE YOUUUUU

[@nancyrisen6201]

her voice is so soft and calm... after a minute i am sleepy

[@lidya634]

this is what I've been waiting for. booty + thighs workout with weights from Pamela Reif! Love you, Pam!

[@juliasilva195]

so I will do this workout for 1 month. don’t let me quit guys! day one: wow this hurts a lotttt. but let’s go! day two: rest.

[@inoghmia8937]

"don't make stupid decisions" Sis, thinking I'd survive this was one of them ❤️ Amazing workout tho, I enjoyed the last 5 min from my floor 💕💕

[@harryh2185]

YaY! She finally uses a microphone and the voice is crystal clear! Perfect! Thank youuuuuuuuu! 🎙

[@lindakleintje31]

I used to train with you for 6 month before until March. I couldn't bring myself to workout anymore until now. And I can't explain how much I missed this and needed this to love life again

[@Alexandra-it3ig]

Same for me, life just isn't the same without Pamela in it 🤷

[@theaevelynskarpeid628]

I have just started to work out, and i am super glad that i found Pamela! She makes this very fun!

[@Lrvth]

This was amazing!!! Honestly I was afraid trying this one out, but today I took all my bravery and made it through the entire video😍😍😍 I am sweating, my thighs and booty are dead but it was so worth it. Thank you for this one 😍