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

Pamela Reif

2,3M zhlédnutí199

    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 :)
    ▸ 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:

    Business Contact:
    Music by Epidemicsounds.com
    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.

    čas přidán Před 26 dny


    1. Astrid Søvik

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

    2. Charline Lol

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

    3. Elisa Teresa Sanchez Mayoral

      id track please!!!!! min 10 it motivates me!!!!!

    4. Rere Regina

      🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 wikwik.site/isty 🅣🅤🅡🅤🅚 🅣🅐🅟🅡🅤🅚 ❷⓿❷❶ !💖🖤❤️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

    5. soiung toiue

      through in this video!

    6. ELTON JON

      This is a really hard exercise but at least I can say that it definitely works. Been doing it every day and I got results really quick✌️

    7. 싱


    8. Iphone

      Can anybody help: why does my lower back hurt so much? :( doing something wrong?

    9. lilly lilchen

      i do the exercises wirhout weight in it kills me

    10. Delaram Delavar

      I will hate the rules about bridges for my entire life

    11. Sophia R.

      Can someone please tell what I’m doing wrong my lower back hurts like hell

    12. Bela Na Holanda

      I love it!!! Here a mom of 3 kids, With a bad knee, I just made it and I loved it!! The clock and the music are great on the video! Greetings from the Netherlands 🇳🇱

    13. MyLovePaddy18

      Does anyone the name of the last song? Couldn't find the lyrics on the internet BUT I absolutely fell in love with the song!

    14. christin pedrosa

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

    15. Osoh Bayar

      Thank you

    16. Anita Rai

      When you always drop your butt after every single 30 secs but she holds it up there for 13 whole minutes 😀🌚

    17. cilia evans

      After this exercise, I literally can’t get up from the mat

    18. Sabrina

      What's the name of the first song godamnit

    19. Gina ST

      Every time I do this workout (everyday) I hate you Every time somebody complements me I love you So basically it’s a love hate relationship 🤣😘

    20. Anna Kram.

      I cry everythime before this workout (seriously) but its worth it

    21. Catherine Burns

      Aghhh!!! The way this feels I better see instant results 😭

    22. Grace Newman

      Flutes ✨quaking ✨by the 11 exercise

    23. Nastja Kiel

      My back hurts more than my butt

    24. bouytt guyt

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

    25. inspired by0816

      Burn burn buuuuuuurn you are kiiiillling me, but it feels so so good!

    26. Sarah. Salvatore

      Just me? Or did anyones lower back hurt that much when they take the weight , after 5 minutes of not lowering my hip it hurts sm

    27. Sofia Lenčéšová

      in the end there should be WELL HOLD instead of well done

    28. Firenze

      I hate feet far away bridge... Oww !

    29. carl quarknase

      does anyone know what booty band she is using? i've been looking for a good one for ages😅

      1. Lisa

        White Lion Athletics has one of the best booty bands I’ve ever encountered. The heaviest one that I got is called Pink Unicorn (60-105lbs), but they have lighter ones too! 😊

    30. Jasmine Hermes

      Haja bunda 😥😥😥

    31. Giannina Molnar

      Can’t even do it without weight or booty band lol

    32. Fresh Creepypasta Narrator

      Hi Pamela, love your workouts and style, can I ask what the purple strap is for and whether it makes a difference if you don't have one?

    33. nathalie dormer

      No i really can't do this workout properly 😭

    34. zoey bunch

      Amazing! I was able to follow along! Didn't expect I could do this! Thank you so much!

    35. Larisa Reit

      After this workout, my lower back hurts more than the booty, I don't know if I did something wrong or not😅

    36. iga cz


    37. louane goletto

      I'm SHAKING

    38. Sarah 282

      Oh dude I did this with a 5kg dumbbell😅

    39. Sarah 282

      Oh dude I did this with a 5kg dumbell😅

    40. Nataly Park

      Fire 🔥 thanks for a fiery butt workout

    41. Dulce Regina Vega Navarro

      Ok i almost die

    42. Rock girl

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

    43. Ariadna Geraldine Zayas

      Esta mujer está loca 😖😵😵

    44. Sara El Holouany

      This just unlocked a new level of pain

    45. Émilie Bernier

      The booty power

      1. Rock girl

        even finish this 😰

    46. Marina M

      Anyone having lower back pain while doing this?

      1. Regina García

        I thought i was the only one

    47. Terezka Reichwalderova

      I hope you UPS enyoied......🤣🤣

    48. lila walewein

      Meine Knie tuen manchmal mehr weh, als mein booty, warum? 🤯😅

    49. Katharina Xyz

      Pam: Give it all you got! Me: I have nothing left!

    50. Beatrice Balestra

      I couldn't take this one.. hahahah at least I tried

    51. sara orht

      I mean yes. But no

    52. Flavia Fröhlich

      Mental preparation first for today!

    53. clara clara

      Can i do this workout during my period?

      1. clara clara

        @Giannina Molnar thank you♥️

      2. Giannina Molnar


    54. Sera Aksoyoglu

      Is it just me or is there anyone else whose arms are also very sore after the workout from holding the weights (in my case 3 large books) 😂

    55. AliaslsailA

      Does anyone else feel like their back is gonna snap in two when doin this workout 😅?

    56. Maria K

      Impossible to keep my butt up especially when the song at the end tells me to get doooooown get dooown get doooown get dooooooown

    57. vanitiww

      I hope the reader grows a peach so large the entire state of Florida starts quaking. amen!

    58. Hottt Hmmm

      🆃🅷🅴 🅼🅾🆂🆃 🆃🆁🆄🆂🅴🅳 🅿🅾🆁🅽 🆂🅸🆃🅴 🅵🅾🆁 🆈🅾🆄 私をファック : bestdate.top/chole !💖🖤❤️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

    59. Katerina S.V.

      My legs hurt in places I didn't know they can, yet I come back to this video for every workout. I'm holding on that word "efficient"

    60. Cvety Ilieva

      Okay, am I the only one who thinks this is her hardest workout yet? I’ve been working out with Pam since March 2020 and thought I was getting used to the intensity but I couldn’t even finish this 😰

    61. Shrya Khadka

      I was going strong suddenly I felt the pain in my left waist and couldn't do the left side properly

    62. Arilda Elezi

      Verry goot videos wow perfekt

    63. oiuet souiu

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

    64. Tenshi

      I struggled so much today🥺

    65. tankyuwu

      That last wide hold is heavenly

    66. Lucas

      This is what the players in Dortmund need!!!

      1. oiuet souiu

        my back after this workout: 💔

    67. savi -

      Pamela es gibt keinen side booty!!!!! Es gibt drei po muskeln und keiner davon ist an der „seite“ deswegen gibt es ja auch hip dips

    68. Rita Wu

      I swear I saw Jesus...

    69. Mackenzie Uhlenhopp

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

    70. Yules Lestrange

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

      1. Bára Novotná


    71. Sanni R.

      Omg I loved it 😍

    72. Clara Sikor

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

    73. Annie Johnston

      What category do people track this as in Apple Watch?

    74. Leanne Chaput

      I’m scared to stand up now ouch

    75. Zed Martín

      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.

    76. bcvbb hyui

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

    77. Sarah Thompson

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

    78. Moha

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

    79. emyF

      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

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

    80. A 88

      my back after this workout: 💔

    81. Taylor Love

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

    82. Ekin Su Dikici

      Does it work?

    83. Sara Citgez

      I just broke my back 💔

    84. Mia Regina

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

    85. Helen Tube

      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)

    86. Jorge Nuñez


    87. Anja S

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

    88. TLALIK

      I love this workout 💕💕💕

    89. nieooj gotoy

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

      1. Xtra gum

        did u really just copy and paste a comment? the original one is literally right on top of yours 😂

    90. kristine celma

      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

        My booty just died and went to hell.🔥

    91. Mei Ye

      1:32 (because ive learnt the rules 😅)

      1. Mei Ye

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

      2. nieooj gotoy

        Minute 3 and I am DEAD 😭

    92. Lemon Head

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

      1. nieooj gotoy


    93. emmanuella anyanwu

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

    94. Sydney Duval

      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.

    95. seeni gzty

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

    96. OneDirection foreverinourhearts

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

    97. Anna Vanna

      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🙄

    98. Beth :

      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

        Chill, it's not that hard✨