15 MIN KNEE FRIENDLY BOOTY + Weight / No Squats, Deadlift + Glute Bridge Focus, Gym Style
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- Опубліковано 13 лип 2023
- A knee friendly & heavy Leg Workout, that doesn't involve squats, lunges, etc.! If you have bad joints or suffer from knee pain - this workout could work for you ♥︎ / Anzeige
You can do this at home or in the gym. It will help to GROW your booty. It also DOES NOT focus on the front parts of your thighs - only the hamstrings, booty & back muscles.
It includes lots of versions and sets of Deadlifts + Glute Bridges. We perform them on 1 leg, with elevation, different foot positions, and more. Those are 2 standard exercises I always include in my leg training and they give me great results, especially if you don’t want your thighs to grow so much!
▸ for all Deadlifts: If you feel it in your back, you’re not performing it 10000% correctly. Focus on pushing the weight up through your heels, with the strength of squeezing the booty hard. The back stays straight, but it doesn’t take over the range of the movement. We really (also mentally) focus on using the leg muscles.
▸ for all Glute Bridges: I elevate my feet here to get an even better Booty burn. Keep the bodyweight on the heels and squeeze the butt cheeks for every rep.
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▸ I am using a 18kg / 40 lbs dumbbell. Please choose a weight that feels good for you!
You could also use a barbell with a cushion for the Glute Bridges.
Your home-made alternatives:
1. Take a bag and fill it with dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc.
2. A chair instead of the bench
3. Books instead of my weight plates (underneath the feet)
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You will like this video, if you like my:
- 20 MIN BOOTY WORKOUT - weight & booty band
- 20 MIN BOOTY + THIGHS - with weight
- 15 MIN BOOTY - weight, booty band
- 10 MIN BUBBLE BUTT - Glute Bridge Burnout
- 20 MIN GYM STYLE BOOTY
- 20MIN BOOTY BUILDER
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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
www.pam-app.de/app
▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight "Workout Plans" for that.
➞ Instagram / pamela_rf
➞ Food Account / pamgoesnuts
▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram :) I always check the posts!
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I update my workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetActive
1. Ian Hooper - Happy
2. Maisie Peters - Run
3. The Kolors - ITALODISCO
4. Wankelmut, BELLA X - Overdrive
5. Nathan Dawe, Joel Corry, Ella Henderson - 0800 HEAVEN
6. Rammor - love me just a little
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Business Contact:
pamela_reif@icloud.com
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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. - Спорт
Try this one with a 10min Booty Activation before (like 10min Booty Pump, Bombastic Booty, etc.) - this will work magic 🥰 and I am wearing my new Pam x Puma collection here! It will drop on July 21st on puma.com and Zalando 💙 it blends so beautifully with es Vedra hahaaaa... who can guess the inspo?
😮😢😢😮
Wow beautiful ! It would mean a lot to me if you tried one of my workouts too 😇
❤ hard ❤
The root of all health is in the brain. The trunk of it is in emotion. The branches and leaves are the body. The flower of health blooms when all parts work together.
Beautiful ❤
❤
I had no idea that first sitting move could activate the glutes! This was an amazing workout overall. Please do more joint friendly workouts :)
After 2.5 years training with you, never skipping a day, I got sick recently and my body is still resting 🥺 Miss working out a lot and I cannot wait to start again ❤
@@MdoubleHBx stop spamming bro
@@MdoubleHBx oh cool, it's the first time i've seen this text, have you got anything else?
Love these! We need more weight booty workouts please❤❤❤😊
I liked it A LOT! Thank you Pamela for the best routine, as always! 🤩🤩🤩🤩
ahhh i can‘t even tell how amazing this feels in my muscles! while squats tend to hurt in the thighs more, this 100% focuses on the 🍑 cheeks and it feels twice as efficient as „normal“ leg workouts! 😍 THANK YOU
@MdoubleHBx😂😂😂😂 what the hell
Dzięki Tobie wyszłam z zaburzeń odżywiania ❤ Teraz jem i ćwiczę żeby długo żyć i zdrowo ❤ Kocham swoje ciało takim jakim jest ❤
Could you maybe do a video where are you explain how you began your fitness journey, and which exercise you used at the beginning of it? That would be great :-)
Since I suffer from knee pain this is by far my favorite booty workout ever ❤
OMG THE KOLORS IN A PAM WORKOUT VID 😍
thank you for your workouts Pam! I really appreciate them all and it's so nice that you're using your strengths to make the world a better place ❤❤❤ I would love to see you do a video on how to use gym equipment and gym workouts for newcomers because I know it can be overwhelming at first. Stay happy and healthy x
can't wait to try this 😆
Your workouts make so much fun! You don’t even notice doing sm good for your body. ❤
I tried this with a booty band on my knees and it really helped to stabilize my legs! They were very shaky 😂 amazing Pam, love ur exercises, you are always surprising us ❤
I really appreciate you Pamela for helping us to be in shape❤
Hard but went by so fast! I was surprised at the end that it was already over. Now I can’t wait to try it again.
Finally! Please create more joint friendly workouts like this 🩷
Yes please
OMG that view is wallpaper material. So relaxing to see the sky changing colours during the workout. Another perfect workout. PAM is the best
Thank you Pamela for teaching us to do good exercise, you are the best
Yay for another gym style booty work out! ❤ I’m definitely adding this to my routine!
Love these gym style videos! So fun and the playlist is amazing ❤🔥🍑
the amount of effort you put into these workouts is incredible. the quality is amazing, and the tiny details NEVER go unnoticed. just watched your ig stories and so grateful. THANK you pamela❤
@@MdoubleHBx😂😂😂
@@MdoubleHBxbruh just give up
Hi, thanks a lot for knee friendly videos! They are really really useful!
Just did this in the gym, booty feels amazing! Please more gym type workouts! ❤
Omgggg! You posted this in the right time! I just arrived to the gym) I'm gonna try it now and update ❤
UPDATE: THIS IS SOOO COOOL!!! Defenatly one if my favorite one's now!! I have been training with you a little less than a year, but I love your workouts so much!!!!❤❤❤
Hello Pamela! Love your workouts and would like to focus on my booty now. I have lower back pain so unable to do glute bridges, are you planning on a back friendly version of the booty workout? Thank youu x
The video setting is so beautiful! Thank you so much for making it with new ideas ❤
Love Pam's work outs 🩷🩷🩷 ready to start my day with this one 🎉💃🏽and this view🌅😍😍😍
The Summer workout I needed. Thanks for the sweat, Pam!
Love that this incorporates weights😍🙌🏼💪🏼
I can tell this is such a wonderful booty workout. I can’t wait to try it. ❤
Amazing video, thank you Pamela 💘
Awesome Pam, thank you!!!!🎉 happy bday!!
Non ci credo che hai messo Italodisco nelle canzoni ❤☺️🇮🇹
Awesome workout, thank you! Be blessed :)
So amazing, my body feels great 👍🏻 🎉
My favourite booty workout! A lot of different exercises, helping time go faster
Love your workouts!!!
Hi Pamela, this is Nathan and you do a great and amazing job on your workout videos ❤
thank you Pamela! 💕💪
Ich werde das Workout zwar erst nachher ausprobieren, aber es müsste jetzt schon mein Favorit sein, weil du einfach ein Lied von Maisie Peters rein hast!! Sie ist meine absolute Lieblingssängerin!! 😲😍
Amazing workout.
So excited to try this!
Pls do more of “gym style” videos 🙏🏼
Genau zum richtigen Zeitpunkt. Wollte grad booty trainieren. Freue mich jetzt!🎉
Ich auch 😊
Perfect training❤
I mean… just watching this gave me happiness and made me calm 😌
Beautiful place,song and workout like always🎉
Booty Day ist nicht so mein Trainingstag aber das Workout hat echt Spaß gemacht und es kam mir nicht vor wie 15min 🙈. Es sind tolle Übungen dabei 🤗
Wow, that was burning 🔥 loooove!!!
wow, i love the exercise
Wonderful workout, would love to see a short preview of the exercises if possible :) more glute workouts please!! ❤
This one is reallyyyy Hard but my glutes are burning!! Love it!🔥🔥🔥
The Kolors!!!
here from Italy 🥳❤️
Love the scenery xxxx
I haven't tried it yet but this workout looks amazing. But I desperately look forward to see a "thinner legs" workout from Pamela, even if I know that I can't make my calves thinner because I played football when I was a teenager. (By the way I'm doing most of the thigh workouts alternately on my leg day. I have a good system.) ❤
@@MdoubleHBxI hope this is a joke😂
yaaaay another video!!! Miss Pamela you make me have a full on workout everyday i feel like im at the gym at times i dont even go cause i know youre workouts give me that same feeling in my body like if i was at the gym you make me get drenched in sweat and feeel the burn i love it you are amazing Pamela Keep it up!!! 🥳🥳🥳🥳🥳🥳🥳
Love this
Perfect as always you are a great profesional. I see that you are in my country Ibiza, I want to go in september it will be lest crowdy.
Love the choice of music! Could you put something from MANESKIN, pleasee? ❤
It seems Hard, but I wanna try it now. 😘😘😘
Super ❤
Always love your workout Can do more weight lifting video?
Love your workouts! I was wondering if you could do some more of your 15min beginner - Medium abs workouts? It gave me one of my best burns I’ve had in a while.
This is kinda rude. I’m none of those things and it shouldn’t matter.
Seriously? So because I eat meat, and my worldly outer appearance isn’t what you desire and what you look at that means that I am not good enough. that’s just rude and you were not worth any woman’s time no matter who she is. The outside doesn’t matter one bit.
Do you realize you just called yourself not intelligent because you have an opinion on what you think you’re a woman should be and what matters.
In what way? There was nothing wrong with being vegan, but there was also nothing wrong with eating meat.
omg my best booty video was "bubble but" but now this video because i feel so much FIRE in my booty
best best best our lovely Pam😍😍
Exactly what I needed today. Perfect knee friendly wokrout that got me sweating.
Buena rutina con peso, gracias Pamela,mun abrazo con mucho cariño desde Coombia❤️❤️❤️👍👍❤️❤️💋🍅🚴🏻🇨🇴
fantastic view
Обожаю! ♥️
Doesn't feel hard when you're doing this workout but my legs were sore for 3 days after ;)
Never clicked so fast 🎉
Sentire I the kolors mentre ti sta soffrendo il booty è qualcosa di fantastico! :D
Hey Pam ! Thanks for this amazing workout but please can you explain the exercise because I cannot feel my booty doing the exercises despite I’m using a 14 kg kettlebell. I think I m doing something wrong with the movements
Thank you Lord for my strengh ❤ thanks dear Pamela
The First exercise doesn't use glutes... Deadlifts does but when you do them seated your glutes are no more the main focus, that is a fantastic exercise for lower back and posture, but not for glutes
Very cool workout! I didn't even notice how 15 minutes had passed. Exercises make you concentrate completely on the correctness of execution. Pam, thank you!
P.s. I send hot kisses...
Красота конечно.
I would love a bodyweight exercise collaboration between Pam and Cristiano Ronaldo.
An angel landed in Ibiza.
It's very intensive workout! 😻💯🔥🍑 Grateful to you, Pamela! ♥️🙌
this was the best since bubble but and it will stay the best until pamela does it better. GIRL IM IN FIREE
I really like this one! Though, I am still learning to use the bench so there's a lot of muscle use besides the booty (lol)
Sport of the day 2/3 ✅
This is amazing but man do I hate working out my lower body
Challenge for this workout:
In order to avoid dirty tights don't let your butt touch the ground! 🍑😉
Thank you so much 💕💕🇵🇭👠👠🔥💪
Gonna try this ASAP! Also Pam I think you made a little spelling mistake in the thumbnail 😅
Yass! and you have used Maisie's song! :)
Super ❤❤❤❤😊😊😊😊
My booty is burning 🔥
What would u think about a pilates wall workout?
Eres asombrosa… Pamela bríndanos videos para cardio abs pilates ❤
I imagine with an 18kg weight this would be super challenging..the heaviest weight I have is 8kg-10kg😅 so it was medium intensity?... ill defo try this at the gym with a 12kg weight😝 thanks Pam!❤
The begining part with one leg doing it on chair, which is kind of worried about the chair will slide to back so put elbows to support I don't know it's right or not?
OMG THE KOLORS IN A PAM WORKOUT VID
which ones are these ones now? lol very new type of burn
I really enjoy this workout for a more chill booty day when you are not feeling your best, however, labelling one legged bridge's as "knee friendly" is questionable. 🤔
did it
done