10 MIN BOOTY BURN // No Equipment | Pamela Reif

In this video

A quick & intense workout to target your butt. You don’t need any equipment or weights!! // Werbung

I usually train my legs in the gym but I love to do this whenever I’m traveling or don’t have time to do a full leg day with weights ♥︎

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 https://www.instagram.com/pamela_rf/
➞ Food Account https://www.instagram.com/pamgoesnuts/




0:00 – 2:22 // R3HAB – You Could Be
2:23 – 4:56 // R3HAB – Ain’t That Why
4:57 – 6:27 // R3HAB – Trouble (It’s Different Remix)
6:28 – 8:33 // R3HAB – Talking To You
8:34 – 11:08 // R3HAB – Icarus (Ghost Loft Remix)

Listen R3HAB on Spotify: https://spoti.fi/2DZqE85

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.

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Comment (12,882)

  1. pulse lunge left 30 secs
    pulse lunge right 30 secs

    lunge w/ leg left 30 secs
    lunge w/ leg right 30 sec

    jump squat 30 secs

    side squat steps 30 secs

    sumo squats 30 secs

    abductor squat 30 secs

    (go down on matt / 20 secs rest)

    donkey kicks right 30 secs
    donkey kicks leff 30 secs

    fire hydrants-straight kick backs right 30 secs

    fire hydrants-straight kick backs left 30 secs

    frog kicks alternating 30 secs

    frog kicks 30 secs

    lie down on back / 20 secs rest

    glute bridge- normal 30 secs
    glute bridge- on left leg 30 secs
    glute bridge- on right leg 30 secs
    glute bridge- narrow stance 30 secs
    glute bridge- alternating leg raise 30 secs

    done! dont mind me im just gonna leave this here
    glute bridge-hold 30 secs