10 MIN BOOTY WORKOUT - training for a bubble butt, NO JUMPS / No Equipment I Pamela Reif

it's time for a new CLASSIC 10min Booty Workout .. PS: no jumps, I would have lost balance on the boat haha!! ♥︎ I hope the rainbow in Capri (Italy) will make the booty burn more beautiful / Anzeige
Working on that round bubble butt from all angles!
▸ Adding lots of PULSES to increase tension & make it harder for the booty muscles.
▸ different FEET POSITIONS, so we train the side parts of our glutes & inner thighs. Switching positions is always a good option to hit the muscles form all angles.
▸ ACTIVE RESTS by holding certain positions. It burns like hell, so it's not so much of a "rest" :D
▸ ending the workout with 4 min of GLUTE BRIDGES. Focussing more on the backside of our body = more focus on booty and hamstring, less about the front of the thighs.

♥︎ Your stuck with me for those 10 minutes anyways .. so make sure you use them wisely:
1. It's super important that you THINK about your glutes during every second and try to make them BURN. Make sure you don't release tension and relax at the lower point of the motion (e.g. the lower point of a glute bridge), but rather KEEP the tension during the entire movement and squeeze "even more" at the upper point of the motion.
2. For all Squats + Glute Bridges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
3. Also try to keep your knees behind your toes when you squat down. This is more friendly for the knee joint.
▸ This workout burns between 60-100kcal, depending on your fitness level, height and weight.
▸ 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
▸ use #PamelaReif if you want me to see your workout pics and videos!

▸ You can always find ALL SONGS in my workout playlist. I update it weekly & it's available on Spotify, Apple Music, etc. ♥︎
1. GAMPER & DADONI - Rule The World (feat. ILIRA) 0:00 - 2:48
2. Why Don’t We - Fallin’ (Adrenaline) - GOLDHOUSE Remix 2:49 - 6:26
2. Matoma & Emma Steinbakken - Wow 6:27 - 8:53
4. Route 94 - Sad Songs 8:54 - 10:44
Business Contact:
unterstützt durch Warner Music Germany
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.


  1. Lin


    Před 3 hodinami

    i loved the workout but i feel like booty workouts don't work for my booty?? i've been doing several butt workouts for the last couple months and still zero growth in my butt. like ik it sounds super weird but my upper leg area (the muscle group above my knees) got really muscular rather than my butt. i gave up on my butt i guess it's genetically flat :'/

  2. 똥똥미


    Před 3 hodinami

    👍 Good 🔥🤣👏👏

  3. b


    Před dnem

    I didn't feel this in my butt at all only in my legs until I got to the glute bridges then it felt like I was just warming up :(

  4. lilly cregan

    lilly cregan

    Před dnem

    I’m doing this once a week (with other exercise too) here’s my daily log! DAY 1 - my knees and calves are hurting a lil, didn’t do most of it, I tried but I keep falling 😤😂, sweating a lil, not too bad DAY 2 DAY 3

  5. herlina silvia

    herlina silvia

    Před 2 dny

    omfg my ass is burning and im shakinggg

  6. crxline


    Před 2 dny

    How much this workout burn calories guys? Like + -

  7. Jeri C

    Jeri C

    Před 2 dny

    I know I haven’t worked out in awhile bc I felt sick towards the end lol

  8. kobidova ema

    kobidova ema

    Před 3 dny

    which one plan is this please?🥺

  9. Eva Garcia Barco

    Eva Garcia Barco

    Před 3 dny

    Can I use bootyband for this?

  10. kimo kamar

    kimo kamar

    Před 3 dny


  11. A


    Před 4 dny

    this is by far my fav workout even though the name should be "squat-& glute-bridge-challenge"

  12. Darrellisa Reese

    Darrellisa Reese

    Před 4 dny

    Omg am I the only one totally in love???😍🙌🏽🌞✨

  13. Hazel Reformina

    Hazel Reformina

    Před 4 dny

    Nice view with the rainbow.

  14. DaCoolCreeper


    Před 5 dny

    rainbow in the background is actually both doubled AND reflected, so there’s actually 4 bows. however, only the primary is very visible, it’s actually in the entire video but at 2:07 the camera pans to when it’s not as faint (it was present in the beginning but faint and mostly hidden) if the image was unsharp masked or contrast increase I bet at least 3 bows would be visible, but the reflected secondary bow would probably be near invisible. based on the fact that the primary looks to be only at like 50%, the reflected bows would be pretty much as faint as a third order, but that’s just my guess. the sun angle looks to be about 20 degrees, so the anti solar point would be reflected back up at 20 degrees, making the reflection bows pretty much vertical (starting from the base of the primary bow) edit: another cool weather thing is that st 8:27 for about another minute you can see a small cloud shadow pass over the islets and the mountain (better viewed when sped up)

  15. Crystal Liu

    Crystal Liu

    Před 5 dny

    That rainbow trynna mock me

  16. Tracy Greenwood

    Tracy Greenwood

    Před 6 dny

    Thank you again for another great workout!💪🦵❤ have a great weekend! Pamela what do you do when you're not working out?

  17. Kayla Brendicole

    Kayla Brendicole

    Před 6 dny

    That’s tuff my booty better grow 3 inches after 😤😤

  18. carlotta


    Před 7 dny

    pamela did a whole workout on a boat while I would just be able to throw up and then lay down like I’m dead

  19. Amelie Johansson

    Amelie Johansson

    Před 7 dny

    Hi Pamela! I know you probably don’t have time to answer, but how do you edit your videos with the timer in the corner? I really want to post workout videos myself and need someones help! ❤️

  20. L3N


    Před 8 dny

    Wish more women look like this...

  21. Anne S.

    Anne S.

    Před 8 dny

    I really, really love this workout😍👍

  22. Cash Flex

    Cash Flex

    Před 8 dny

    Can u do a ariana grande “positions” workout 🏋️‍♀️

  23. Laura Brown

    Laura Brown

    Před 9 dny

    In Modern Living Rooms Everyone Using "SoundProof Curtains" That Stops Outside Noise by 80% (25 Db) Tested. Check Here:

  24. the figurine

    the figurine

    Před 10 dny

    My legs ouch !!!!!!

  25. Good Ole Dude!

    Good Ole Dude!

    Před 10 dny

    Definitely proud of you kid! Keep up the good work!

  26. Deniz


    Před 10 dny

    4 minutes into the workout and I'm dying 😭 6 minutes to go

  27. Kristína Vasilova

    Kristína Vasilova

    Před 10 dny

    I’m only one who really enjoy this workout and it goes so fast?😁❤️and with other workout I’m only looking for time 😂

  28. Social Matters

    Social Matters

    Před 10 dny

    The best follow I’ve made in a while ! This girl has changed my life ❤️❤️❤️

  29. Avantika Sanjay

    Avantika Sanjay

    Před 10 dny

    I loveeee this one!

  30. Zoe Schommer

    Zoe Schommer

    Před 10 dny

    SO funny that you actually fell in 4:53 when he sang 'just keep fallin' I CANT HAHAH XD

  31. Kawaii Pinto

    Kawaii Pinto

    Před 12 dny

    Muito bom

  32. Emily-jane Fallon

    Emily-jane Fallon

    Před 12 dny

    Does this work please someone tell me xx

  33. Lily Wilson

    Lily Wilson

    Před 12 dny

    one thing i do when im really struggling during a certain exercise is pretend im pamela reef filming this workout on a beautiful boat near tropical islands and if i mess up one exercise i have to re-film the whole thing so i might as well just do the whole thing without giving up mid way!

  34. patricia goeyardi

    patricia goeyardi

    Před 13 dny

    im dead im absolutely deceased

  35. Paxist


    Před 13 dny

    did it my first time... well I took more breaks than there were exercises... I am mad at myself

  36. Chris Hanson

    Chris Hanson

    Před 13 dny

    How do you get the music rights for these videos?

  37. Kati Winterstetter

    Kati Winterstetter

    Před 13 dny

    Ich hab fast angefangen zu weinen

  38. She Gameplays

    She Gameplays

    Před 13 dny

    This workout was so much fun! I love how the first half are squat variations and the rest and glute targeted workouts. I’m been doing your 10 minute booty burn workout for about a year now but I will soon be switching to this one 💕. I love the intensity and the music. Thank you

  39. Daisy Xavier

    Daisy Xavier

    Před 13 dny

    My knees hurt a lot after the workout. Is that normally or may I doing it incorrectly?

  40. Sanni R.

    Sanni R.

    Před 14 dny

    Wow I did it :0 I might keep doing it and see myself getting better at it lol and maybe results

  41. Luisanna Rojas

    Luisanna Rojas

    Před 14 dny


  42. Susanna


    Před 14 dny

    The longest 10 min of my life

  43. philiamaier


    Před 15 dny

    I m just here to make a work out to a why don t we song 🎧

  44. Marianne Herrera

    Marianne Herrera

    Před 15 dny

    I can't feel my legs

  45. μολυσμενο_ μανιταρι

    μολυσμενο_ μανιταρι

    Před 15 dny

    Pamela you are the best! I literally can't stress enough how much you have helped me look and feel better

  46. ashley arranz

    ashley arranz

    Před 15 dny

    wait can i lose butt fat doing this too?

  47. Astrid Snowbridge

    Astrid Snowbridge

    Před 16 dny

    I'm shocked. Usually butt workouts, I either A don't feel it in my butt, or it isn't hard enough. I actually felt tired.

  48. Katja Gerken

    Katja Gerken

    Před 16 dny

    wow, wow, wow! Mit Abstand eines meiner Lieblings- Booty Workouts. Es hat mir mega viel Spaß gemacht :)

  49. Gabriella Vargová

    Gabriella Vargová

    Před 16 dny

    Why do i feel Like this was workout for legs 😆

  50. Yrsa Kramer

    Yrsa Kramer

    Před 16 dny

    heyy how long did it take for you to see any results? I am doing this for a month now!

  51. Emily Marius

    Emily Marius

    Před 17 dny

    Highly recommended I've seen results.. thank you Pamela😊

  52. First Last

    First Last

    Před 17 dny

    That moment she finally goes to the ground 🥵😩😌

  53. Purvika G

    Purvika G

    Před 18 dny

    This was a complete evergreen package!!!! The rainbow, workout on boat, and Pam ...... A WONDERFUL combo....😃😄😄

  54. Blue Colt7

    Blue Colt7

    Před 18 dny

    She is soooo sexy 😘

  55. Ivy Galanodel

    Ivy Galanodel

    Před 18 dny

    Pamela's smile and clap at the end give me a reason to live again. Like I'm laying on the floor like a stranded whale but thanks for believing in me 🙏🏻💖

  56. Ilona Lesyk

    Ilona Lesyk

    Před 18 dny

    Боже дай мне силы быть таким же сильным человеком, как хвост памелы

  57. TheTwo Sisters

    TheTwo Sisters

    Před 18 dny

    sumo squat is so tricky for meeeee

  58. wendi Chu

    wendi Chu

    Před 18 dny

    I was already died after SQUAT HOLD💀😂😂😂😂

  59. Alisia Parfentieva

    Alisia Parfentieva

    Před 19 dny

    ok, I did this one with a botty band and now I regret being born

  60. Lenni


    Před 19 dny

    Pamela: It is a booty workout Me: Then why does my back hurts like hell? 😂😂

  61. Таня Тихоньких

    Таня Тихоньких

    Před 19 dny

    Кто из России?😁😁😁

  62. Sairantri Pathak

    Sairantri Pathak

    Před 19 dny

    This burns like hell! Arghhhh!😭

  63. Isabelle. Klm

    Isabelle. Klm

    Před 20 dny

    Me: mom look!! I’m wearing the same leggins as her !! Mom: wow you’re practically twins now I WISH 😭😂



    Před 20 dny Photos videona nude I LOVE YOU..! Из-за отсутствия лучшего слова, захватывает дух. Наборы яркие. Их богатый цвет и подвижный статус притягивают наблюдателя к действию. Костюмы являются декоративными, красивыми и работоспособными одновременно. Макияж выделяет костюмы, и никто никогда не замечает тот факт, что это люди, разыгрывающие части животных. Вы настолько увлечены образами всего этогоbwjn,.hiw

  65. Rhocelle Tulud

    Rhocelle Tulud

    Před 21 dnem

    started my new year workout with this one!

  66. Tallie Boots

    Tallie Boots

    Před 21 dnem

    Pamela: Doing everything in a row while smiling Me: dying inside 😂😫🥵

  67. Lee Nguyen

    Lee Nguyen

    Před 22 dny

    I really like this workout! Short and sweet. Great workout. Thank you!

  68. Denisa Nachtigall - Workouts at awesome places!

    Denisa Nachtigall - Workouts at awesome places!

    Před 22 dny

    I love this view 😍

  69. Scarlet Herrera

    Scarlet Herrera

    Před 22 dny

    doing this after the new 20 minutes booty workout hits REALLY different oml

    • Pepita x Patricia

      Pepita x Patricia

      Před 21 dnem


  70. Lea Graf

    Lea Graf

    Před 22 dny

    Omg after the new 20min booty+weights it´s kill you!!!!!

  71. Karen Nicolas

    Karen Nicolas

    Před 22 dny

    nah cuz i’m doing this after i was just tortured for 20minutes

    • Mona


      Před 22 dny

      same! My legs a literally shaking oh my god

  72. Sujata Bhattacharya

    Sujata Bhattacharya

    Před 23 dny

    The moment when glute bridges are like the main punishment

  73. salzkuu


    Před 23 dny

    My mom: doing home office downstairs Me: holding both my hands to my mouth so no one can hear me scream

    • Manuela R.

      Manuela R.

      Před 3 dny

      Omg yesss ☠️😂

  74. salzkuu


    Před 23 dny

    Guys I just did the new 20 min booty with weights and resistance band, now doing this after and also have the 10 min booty and abs after this. Send help

  75. Maria Buchenko

    Maria Buchenko

    Před 23 dny

    anybody else puts their SHOES OFF just for this video (because Pam shot it barefoot) or is it just me? 😂 idk, there is something about my feet feeling the ground better, i can better focus my weight on the heels for this one 😇

  76. Abul Hossain

    Abul Hossain

    Před 23 dny

    Side To Side . Song? 😄

    • anne leblanc

      anne leblanc

      Před 21 dnem

      i’ve been here all night



    Před 23 dny

    More leg workoutt pweaseeeee ✨✨♥️

  78. I dont need name

    I dont need name

    Před 23 dny

    Exercise list 💙 (30s each ) 1. Squat+ 3 pulses 2. Side to side 4. Sumo squat 5. Sumo squat+ 3 pulses 6. Wide squat pulses left 7. Hold +side to side 8. Wide squat pulses right 9. Close+ wide squat 10. Squat pulses 11. Squat up+ down 12. Squat hold 13. Glute bridges 14. 1- Leg bridge left 15. Hold 16. 1- Leg bridge right 17. Hold 18. Wide pulses 19. Walk outs 20. Glute bridge+ knee kicks 21. Bridge hold 💙🏁Well done!🏁💙

  79. A Deny

    A Deny

    Před 23 dny

    Io che come scusa fermo il video per vedere l arcobaleno😂💗

  80. Allison Hoang

    Allison Hoang

    Před 24 dny

    I'm doing the workout cuz my bois WDW "fallin'" is played and I love em

  81. Hadas Italki

    Hadas Italki

    Před 25 dny

    wow amazing workout in such amazing view 💕💕💕 thank you!

  82. Fog Music International

    Fog Music International

    Před 26 dny

    My Adrenalin is pumping , l love what l am feeling, thank you so much.

  83. Fog Music International

    Fog Music International

    Před 26 dny

    l think it's time to go back to the gym.

  84. Zink Er

    Zink Er

    Před 26 dny

    The legend says that we write a comment with 1 hand

  85. Müziğin Sesi

    Müziğin Sesi

    Před 26 dny

  86. Carina Hofstetter

    Carina Hofstetter

    Před 27 dny

    Does this work actually??

  87. rafa


    Před 27 dny

    2:27 no thank you, I choose to stay alive

  88. Branka Gluvic

    Branka Gluvic

    Před 27 dny

    Süße Pamela! Deine Videos sind absolute Spitze 🙌🏼🙌🏼🙌🏼 du bist meine neue beste workout Freundin. Ich bin seit 15 Jahren Mutter. Davor hatte ich eine Traum Figur doch in nur 10 Monaten ist mein Körper um 20 Jahre gealtert von außen und von ihnen. Alles war weg ... und ich mit ihm. Doch im September 2020 brachte mich eine Freundin auf dich. Und seit dem Trainiere ich wieder regelmäßig. Davor war ich nicht ganz unsportlich, geh gern auf Berge und fahre sehr gern mit dem Rad. Unterkörper ok Doch der und das wichtigste der Oberkörper ist zu kurz gekommen. Dank dir und keine Ahnung deiner inneren Motivation und liebe für das Training mit dem du mich angesteckt hast bin auch wieder da wie vor 15 Jahren. Dankeschön danke 💐💐💐💐💐 Danke für deine Motivation Danke für deine Mühe Grüße dich ganz lieb aus Salzburg Und Wünsche dir zugleich Wundervolle Weihnachten und einen guten Rutsch ins neue Jahr, süße Pamela 🎍🍄🍀

  89. cheese burger

    cheese burger

    Před 28 dny

    im just gonna avada kedavra myself

  90. Chubbi Turtles

    Chubbi Turtles

    Před 28 dny

    smh I lift weights and I couldnt finish this workout T^T

  91. Miles Watson

    Miles Watson

    Před 29 dny

    That moment when she stumbles slightly I was like Duke in "Rocky V:" SHE'S NOT A MACHINE!! SHE'S A WOMAN AFTER ALL!!"

  92. 浣熊11


    Před měsícem


  93. Wow Lovely

    Wow Lovely

    Před měsícem

    There's a rainbowwww

  94. Sofia Carichino

    Sofia Carichino

    Před měsícem

    Can this workout just help me to get the bubble butt but also loose fat on legs?🥺

  95. Caitlin Hanrahan

    Caitlin Hanrahan

    Před měsícem

    The rainbow in the back tho 😍

  96. Misslilly8


    Před měsícem

    Perfect view, workout and songs! 🌈

  97. susi sonnenschein

    susi sonnenschein

    Před měsícem

    well i‘m alive but i‘m dead HAHAHAHAHA

  98. Elizabeth Long

    Elizabeth Long

    Před měsícem

    When the Why Don't We remix came on... officially dedicated to this workout.

  99. Nina Yasha

    Nina Yasha

    Před měsícem

    Love this one

  100. Contortion Kaytlyn

    Contortion Kaytlyn

    Před měsícem

    Ok this hurt my thighs not my butt but ok