10 MIN BOOTY PUMP – set your butt on fire & make it grow I Pamela Reif

10 MIN BOOTY PUMP – set your butt on fire & make it grow I Pamela Reif

September 15, 2021 0 By FitnessTips

a killeeeerrrrr Booty Activation Routine – without squats, lunges or jumps … (only 2 squat holds, but that doesn’t count haha) ♥︎/ Werbung

We put a huge focus on our BOOTY, trying to not include a lot of thigh work. This way we isolate the glute muscles, learn to use them properly & grow less of our thighs.

This workout is for you, if you …
– like the 12min Grow Your Booty Routine
– only feel your thighs burning during squats
– have bad joints or knee pain
– want to grow your bubble butt & therefore need to put a bigger focus on it
– are looking for a efficient Glute Activation before your heavy Leg Day

♥︎ let’s set our glutes on fire!

PS: THINK ABOUT YOUR BUTT MUSCLES. Imagine how they give you the strength for every movement. How they lift your hip on during a glute bridge, how they squeeze during the fire hydrants, how they hold the tension (piece of paper between the butt cheeks – you know the deal), and so on. It makes a huge difference!


Adding a resistance band 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 🙂

If you need breaks – TAKE THEM! Don’t worry too much about that. You will improve over time 🙂 The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.


▸ 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 http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

➞ my Pam App ♥︎ Free workout plans, recipes & tips:
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You can always find all songs in my workout playlist. I update it weekly & it’s available on Spotify, Apple Music, etc.

1. LANNÉ & Laurell – Anywhere 0:00 – 2:14
2. Clean Bandit – Higher (feat. iann dior) 2:15 – 5:35
3. JC Stewart – I Need You To Hate Me (Alle Farben Remix) 5:36 – 8:43
4. Sia and David Guetta – Floating Through Space 8:44 – 11:06


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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.