The 6 Best Butt Exercises for Athletes

Written by Kenneth Lee 2020-10-07

Table of Contents:

20 MIN BOOTY WORKOUT // No Equipment | Pamela Reif

YAYYY a new booty workout! // Werbung.
No Equipment No Excuses No Breaks (expect for one haha). Super super intense, got me dripping sweat & my booty burns like fire while doing this. Make sure to give it a try you’ll hate me during the workout, you might end up loving me afterwards ♥︎.
A lot of those movements are kind of challenging if you need a break take it! You will get better over time:) just don’t quit!
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise. There is one break in between..
I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. You can do this workout 2x a week and if you want to do be active on the other days: check out my Sixpack Video, Whole Body Workouts, Sexy Arm Trainings or the Calorie Burn Session!
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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.

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Grow & Define your BOOTY | 6 Best Butt Exercises for Women

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Here are the 6 best butt exercises to grow and define your booty!! You can do these with JUST DUMBBELLS or any other weight you can hold in your hands. Give these a try and let me know what you think ��.
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IMPORTANT DISCLAIMER: Vicky Justiz is a NASM Certified Personal Trainer. She strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Vicky Justiz is not a licensed medical care provider and represents that she has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition. Some titles and descriptions may include certain SEO keywords that may be perceived as misleading or may be perceived as a guaranteed result. Results vary from person to person and a video title / description should not be taken as an absolute truth.

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Ariana Grande 7 rings BOOTY/LEG WORKOUT ROUTINE

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Ariana Grande 7 rings BOOTY/LEG WORKOUT! A choreographed lower body workout with no equipment!
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verse 1 pt.2: Rev Lunge with Kick (other leg).
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verse 2 pt.1: Side Lunge.
verse 2 pt.2: Side Lunge (other side).
Pre Chorus: Squat with Side Kick.
Chorus: Pilates Donkey Kick with Pulse.
Verse 3 pt1: Glue Bridge.
Verse 3 pt2: Squat Side Step.
Chorus: Squat with Side Kick.
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15 MIN BOOTY WORKOUT, LOW IMPACT knee friendly, no squats, no jumps / No Equipment I Pamela Reif

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a “knee friendly” Leg Workout, that doesn’t involve the standard exercises (squats, lunges,..). If you have bad joints or suffer from knee pain this workout could work for you! ♥︎ / Anzeige.
It’s super important that you THINK about your glutes during every second of those 15min and try to make them BURN. Means you try to.
1) squeeze your butt for every repetition.
2) move your leg with the “strength” of your glutes and not by swinging.
3) 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..
If you need breaks TAKE THEM! Don’t worry too much about that. You will improve over time:) that’s the best feeling! The video is in full length which means you can just follow whatever I’m doing 30s for each exercise..
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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.

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7 MUST DO BOOTY EXERCISES THAT CHANGED MY GLUTES! WOW!

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HEY FAMILIA!!!
Honestly growing your glutes does not need to be complicated. There are so many crazy workouts out there and its just a little excessive and can be super simple..
Here are my top exercises!
Hope this helps.
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5 Exercise Glute Workout for Runners (Get STRONG Run FAST)

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*Having a shapely butt isn’t all about appearance or vanity. Watch this video and learn why you need to get stronger glutes!**.
Here’s ANOTHER FREE 5-Minute Glute Workout:
http://www.criticalbench.com/glutes.
Having a strong rear-end not only helps you move better or improve posture, but it can significantly enhance your running while helping with injury prevention as well..
The first thing we must remember is glutes are muscles. BIG muscles. They are one of the strongest muscles in the body and are absolutely required in movements involving the hips and thighs like standing up, sitting down, and of course, running. Without the glutes, these activities would be extremely difficult if not impossible..
In this video Certified Strength & Conditioning Coach & Triathlon Coach Brian Klepacki shares with you a 5 Exercise Glute Workout for Runners that will help you run faster, farther, and with less effort! A little booty building goes a long way especially with running..
Many people take their glutes for granted. Having weak and/or inhibited glutes can cause more problems than people realize. Weak glutes can lead to a myriad of health issues; most commonly found being muscle imbalances. Here are a few surprising health problems than can be linked directly to weak glutes:
• Poor posture. Over time, weak glutes can cause the hips to tilt slightly forward (a.k.a. anterior pelvic tilt). If not corrected, this anterior pelvic tilt can lead to upper and lower body injuries..
• Low back pain. Many people mistakenly believe that lower back pain is caused by a problem with their lower back. They are linked but weak glutes leads to lower back issues. Your lower back depends on your hip flexors, glutes and hamstrings to remain balanced and strong. For example: If your glutes are not strong enough to fully engage when you bend forward, your spine must round forward excessively to lower your arms to the ground..
• Knee pain. Weak glutes can cause increased pressure on the cartilage around your knee. This is due to a higher amount of internal rotation on the femur..
• Diminished sports performance. Strong glutes are essential for sports performance. Explosive movements seen in exercises such as basketball, volleyball, soccer, football, and running all require strong gluteal muscles. Few people would associate weak glute muscles with the ailments listed above..
• Hamstring strains. If the hamstrings become dominant during hip extension, it increases the risk of hamstring strains..
• Other lower body injuries. A study in the Journal of Orthopedic & Sports Physical Therapy found that the muscle imbalances caused by gluteal muscle weakness have been associated with several lower extremity injuries including patella femoral pain syndrome, iliotibial band friction syndrome, anterior cruciate ligament (ACL) sprains, and chronic ankle instability [3]..
As a result, a person may seek treatment for the injury itself, not realizing the actual source of the injury is weak glutes. As a result, if the glutes aren’t strengthened, they run the risk of re-injuring themselves once again. Because the quadriceps muscle group can often overpower the glutes, especially in runners, you want to make sure the glutes are getting the workout they deserve especially if you are an athlete..
If you stick to the suggestions and protocols explained by Coach Brian, you absolutely will dramatically impact your ability to run more efficiently, and reduce fatigue allowing you to finish feeling stronger and ready for more..
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The #1 Exercise to Develop a Rounder Stronger Butt.
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9 Best Exercises for a Nice Butt (No Equipment)

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The 9 Best At-Home Exercises to Get a Nice Butt. It is possible to build bigger rounder glutes even if you have no gym equipment. These exercises can be grouped together for a great workout to develop your buttocks..
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Your butt or your glutes are actually made up of multiple muscles starting with the largest muscle which is the gluteus maximus and The shape of your butt is largely determined by this muscle. It’s also very important for lower body power output especially in movements in which you extend the hip like for example when you stand up. Moving a little higher up and off to the side you have your gluteus medius which does assist with extending the hip but it’s also a powerful hip abductor that allows you to raise your leg up to the side and stabilizes your hip as you walk. You also have your gluteus Minimus which helps with hip abduction as well but it’s mostly not visible because it lies under the gluteus maximus. But to develop nicer well-rounded glutes we’re going to want to perform exercises that target these muscles effectively. So today I want to give you guys the 9 best glute exercises that you can do right at home to develop a nicer butt..
Starting first with glute step-ups. Now there is a major difference between regular step-ups and these step-ups that Target more of your glutes. First you’re going to want to find some kind of platform to step up on that’s preferably around knee level. At home, this could be a chair some stairs or even a couch. Then you’re going to stand facing forward and you’re going to plant one foot on top of that platform. From here with regular step-ups we would just kick off with the back foot and extend our front leg until we’re at the top of the platform. Even though this is effective, a far more effective way to challenge the glutes is by first lifting your toes off the ground and keeping them pointed up before stepping up. What this does is it prevents you from being able to kick off that back leg so it takes your back calf out of the movement and puts more emphasis on that front glute. It also makes the exercise significantly harder to where 10 reps even without weights will be plenty challenging for most people. And by the way ill be going over the proper sets and reps to create a glute workout from these exercises at the end of the video. But once you’re at the top there’s no need to plant your back foot on the platform, instead simply slowly lower back down and repeat for reps before switching sides..
Next we have lunge kickbacks but once again we’re going to do it a little differently because we want to start with our hip in a flexed position to increase glute activation and slightly increase our range of motion. So for this one you’re going to want a shorter platform that is about Midway up your shins. Once again you can use stairs or simply stack some books or some other objects in your house. Start by facing forward standing about 2 to 3 feet away from the platform and plant one of your feet on that platform in front of you. When you’re planting your foot you want to make sure that you maintain hip-distance for the width of your stance. Don’t make the common mistake of trying to keep your feet in a straight line and almost overlapping them because not only will it make it harder to balance but its also simply bad form. Another to keep in mind is that you don’t want your back foot too close to the platform. You’ll know that you’re making this mistake if when you go down for your lunge you create more of a triangle shape in between your legs rather than a rectangular shape. So make sure you create enough space between your front and back foot and then lower yourself down for a lunge by dropping your back knee towards the ground while bending your front knee at the same time. Hold it at the bottom position for a second and while doing that you should feel a nice stretch in your front hamstring and glute. Then extend both legs until your back up in the starting position and lift your back foot off the ground as you kick your leg back and squeeze that glute, then bring your back foot back to the ground and repeat all your reps on one side before switching to the other..
Next up we have squats but I want you to do a few things to make them more challenging. first off if you have a book bag that you can fill with heavy objects and throw on your back, I recommend doing that because it’ll help challenge those powerful glute muscles much more. the second thing you’re going to do is you’re not going to lockout at the top…

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The 6 Best Butt Exercises for Athletes Weighted Step Ups. The weighted step up is a straight-forward exercise for targeting the glutes while minimizing the Single Leg Bridge Exercise. Another excellent butt exercise that isolates each side while providing glute activation is Overhead Lunge.One of the best exercises you can do for your butt, hips, and thighs is the squat, say experts.

Calif., and trainer to 30 NFL athletes including Drew Brees. Each time you come out of the squat.Best Butt Exercises – Exercise #2: Pulley Glute Kickbacks. I love the hip thrust, but (sorry, Mr. Contreras), I am obsessed with pulley glute kickbacks.

This is where you attach a band or strap to your ankle or shoe (more on that in a minute) to a pulley machine at the gym and extend your foot backward to work your butt.Sometimes it feels like everyone is searching for the secrets for a curvy butt, Madonna-like arms or 6-pack abs. This week, I’ll share my secrets for looking great from behind in no time. I can still remember the time in the late ‘90s when women’s magazines announced that having a big butt.

This 5 Fresh Exercises to Lift Your Butt article provides exercises like a bridge to pelvic lift and weighted squats to add something extra to your butt routine. Days of Booty-Blasting Moves This 30-Day Butt Challenge is great for getting a bigger, toned butt that so many of us long for.20-Minute Workout. 5 Min Dynamic Warm Up (conditioning machine, or bodyweight movements) 1 Min of each of the 6 exercises (or a set 10 reps) 1:30 sec HIIT (conditioning machine or bodyweight movement) 1 Min of each of the 6 exercises (or a set 10 reps) 1:30.

Exercises for The Heart Shaped Butt. The best way to tone this hip shape, it is by doing a dumbbell side bend. To do this move, the individual has to stand up first.

Now you have to place your feet just a little bit wider than that of your shoulders. Make sure to hold a 5-10 lb dumbbell. Start to bend yourself to your left side and then you can.

Pike Roll-Out. 4 of 8. A 2010 study by the Journal of Orthopedic and Sports Physical Therapy found, that of the 10 exercises it tested, the pike roll-out combination was the most effective for core muscles. To do it, grab a Swiss ball (also known as an exercise ball or stability ball).The five best butt workouts are Romanian deadlifts, sumo squats, hip raises, squat jumps and donkey kicks. Four other glute workouts you can sneak into your day include: taking the stairs, taking a walk, taking up cycling, or trying a spin class and sprinting.

6 Best Lower Body Exercises for Mass Below are six (6) of the best mass-building lower body exercises you can do to add quality muscle mass, size, and strength to the lower body. 1.Three Effective Glute Exercises for Female Athletes We breakdown the importance of strengthening the butt muscles and how to build strength with three of the best butt exercises.But if you’re an athlete who wants to get strong while maintaining other critical qualities like power, speed, mobility, and general athleticism, these are your exercises.

1 – The Power Clean Olympic lifts are fantastic for developing power and explosiveness.And two core exercises athletes should absolutely avoid. bring the ball in toward your hips—your butt should be pointed up to the sky. Durner says that the best exercises are those that.The Best Butt Exercises: Hip Thrusts Barbell Hip Thrust Despite its’ extremely sexual nature, the hip thrust is a fantastic g=exercise for butt-building, and should not be left out of.

The step-up is one of the best butt workout exercises you can do to focus on strength, power, and balance in a unilateral fashion (one side at a time), says Declan Condron, an exercise physiologist for PumpOne. (BTW, here’s how to test your balance for real.) “We all perform this basic functional movement many times a day, every day,” says Condron.

List of related literature:

With my Booty by Bret plan, I almost always alter the training focus every four weeks in the following order: well-rounded to squat to hip thrust to deadlift to single leg and then back around.
from Glute Lab: The Art and Science of Strength and Physique Training by Bret Contreras, Glen Cordoza Victory Belt Publishing, 2019
Glutes: It’s tough to isolate your butt muscles because nearly every butt exercise also involves the front and/or rear thigh muscles.
from Weight Training For Dummies by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer Wiley, 2011
Weight shifting with gluteal squeeze on the stance lower extremity (1) Progress to standing on 1 leg with correct alignment (2) Progress to resisted activities of the opposite leg while standing on the affected leg B. Gluteus maximus muscle 1.
from Movement System Impairment Syndromes of the Extremities, Cervical and Thoracic Spines E-Book by Shirley Sahrmann Elsevier Health Sciences, 2010
Gluteal set-in supine position, legs straight, squeeze buttocks and hold 10 seconds, relax, repeat 10 times.
from Obstetric and Gynecologic Care in Physical Therapy by Rebecca Gourley Stephenson, Linda J. O’Connor Slack, Incorporated, 2000
This exercise is good for your butt muscles.
from From XL to XS: A fitness guru’s guide to changing your body by Payal Gidwani Tiwari Random House Publishers India Pvt. Limited, 2011
GLUTEUS MEDIUS MUSCLE One of three major muscles of the buttocks (the gluteus maximus, gluteus medius, and gluteus minimus).
from 8 Steps to a Pain-Free Back: Natural Posture Solutions for Pain in the Back, Neck, Shoulder, Hip, Knee, and Foot by Esther Gokhale, Susan Adams Pendo Press, 2013
Fold of buttock (gluteal fold) 3.
from VanDeGraaff’s Photographic Atlas for the Anatomy and Physiology Laboratory by David A. Morton, John L. Crawley Morton Publishing Company, 2019
Quadriceps contraction exercises (tightening the muscles of the thigh) and gluteal setting exercises (tightening of the muscles of the buttocks) help maintain the larger muscle groups that are important in ambulation.
from Brunner & Suddarth’s Textbook of Medical-surgical Nursing by Lillian Sholtis Brunner, Suzanne C. O’Connell Smeltzer, et. al. Wolters Kluwer Health/Lippincott Williams & Wilkins, 2010
• For gluteal setting exercises, contract, or “pinch,” the buttocks together for a count of five, then relax for a count of five.
from Adult Health Nursing E-Book by Kim Cooper, Kelly Gosnell Elsevier Health Sciences, 2018
Quadriceps setting exercises (tightening the muscles of the thigh) and gluteal setting exercises (tightening of the muscles of the buttocks) help to maintain the larger muscle groups that are important in ambulation.
from Brunner & Suddarth’s Textbook of Canadian Medical-surgical Nursing by Rene A. Day, Pauline Paul, Beverly Williams Lippincott Williams & Wilkins, 2009

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

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256 comments

Meztiktilar 2020-10-07 - 10:19

Feel like I’m too scared to go try things with the barbell weights cause I don’t know what I’m doing. Also the weights section is always full of buff men.

Dulmaran 2020-10-07 - 11:19

I have watched lots of exercise videos in youtube, he is the best i have ever listen to, he is so focused and speaks so clearso professional mate.

Jusho 2020-10-07 - 21:23

Now YouTube im a simple man who loves sexy woman’s buts!ok?!?!?!?!��

Dut 2020-10-08 - 01:21

I didn’t realize smaconsum Mens Boxer Briefs was as exciting as it was in Boxer Briefs, but my motivation to work out my hips has grown

Rexdweller 2020-10-08 - 13:37

I havent viewed this channel in a bit and I see Max has a beard. Yessss Daddy!!!!

Gavizar 2020-10-08 - 23:50

after 2 weeks of doing your beginner workout every days i thought i had become so fit. yeah after doing this video i can tell the difference with the beginner ones �� time to spend 2 weeks doing this one then!

Drelamath 2020-10-09 - 03:54

this was absolutely amazing!! please please please do more ariana songs as they motivate me and help me! amazing

Bludconjuror 2020-10-09 - 09:45

Thank you soo much for alternative abductions!! ��In my gym there is no hip abduction machine! Love the workout btw! Will try it today �� oh btw where did you get your leggings from??

Sternwing 2020-10-09 - 23:40

Since the gyms are closed, is there anyway I can modify these to do them at home? I have such a flat butt and I’m sick of it lol

Telar 2020-10-10 - 06:58

I’m not happy with ads that have been added. I felt like it was going to mess up my whole routine.

Dawnstalker 2020-10-10 - 22:24

I smoked too much weed during my Teenage days and now I’m regretting it as my glutes are so flat as flat earth duck.

Ummeena 2020-10-11 - 07:35

I loveeee your workouts! I’ve been following the one month challenge and the results are showing and I’m totally living for it! You go gurl��

Thordidor 2020-10-11 - 12:07

Gonna be doing this workout for 30 days!��. Day 1My first day doing the butt workout! Ooo Lordy when I tell you I struggled…. I STRUGGLED!! The first day was definitely hard but I didn’t give up I kept going! After I finished I came inside (I workout outside if it’s sunny) and I was sweating and my face was so red�� but I feel amazing after working out cause it’s been so long since I’ve worked out which is probably why it was harder than I expected! Day 2 I felt like day two was harder than day 1 cause I was really sore from day 1, I didn’t try as hard as I did on day 1 but I’m gonna keep pushing myself and gonna push harder next time cause if you don’t go hard you won’t get results.

Vinris 2020-10-11 - 23:21

I have some great protein shakes, bars and snacks. If anyone is interested. I’m so ready for this challenge! Lose this baby weight.

Nikorn 2020-10-12 - 05:29

Nice video. But too many graphics, they get distracting. Most text graphs are not needed.

Mazuk 2020-10-12 - 12:15

thank you for great information and your new look is amazing keep it bro

Bralrajas 2020-10-12 - 21:38

Thank you! Ive been working out at home for 6 months and just recently join the gym, i dont know exactly what to do, your workout really does help

Thonin 2020-10-13 - 07:04

Hello, I love doing dance exercises every day with you, I’m from Brazil. Kisses

Akishura 2020-10-13 - 15:58

Love the video, great explanation. How many days per week?

Mocage 2020-10-13 - 22:41

I have above average glutes how do I reduce muscle from that perticular area

Manrad 2020-10-14 - 07:57

I never gonna lift without a jumper over my bony bum Jesus crist! Embarrassing. Don’t forget your calves workouts

Adorandis 2020-10-14 - 14:44

Her: Giving it her all, doing the most, a squat per second
Me: Chugging a whole bottle of water

Sirabor 2020-10-14 - 19:56

People that have a flat foot put more pression on their knees doing squats than people with “normal” feet?

Adolanim 2020-10-15 - 02:52

I wanna thank you so so much I’ve lost about 15 pounds in 1½ month!! Just by following these glute and legs exercises!!!! I’ve followed many tutorials nothing worked or i couldn’t stick to those but you!! You’re an angel�� love you and your videos thanks again��

Karis 2020-10-15 - 08:41

Very helpful video. This guy looks like some in game AI, an npc if you will.

Conjunn 2020-10-15 - 15:20

People with prominent love handles have a tendency to have flat butts.

Kularne 2020-10-16 - 08:47

To be honest. Your before ass photo was just as hot. Actually hotter. Looks more natural and real shapely. I wish you’d had used same kind of swim suit for the after pic and not that one that really is dug in there.

For most women your before ass shot is their after photo.

You know what I mean?

Saberweaver 2020-10-16 - 17:13

She lied to us when she this was knee friendly cause damn may knees be shaking��☠️

Goldhunter 2020-10-17 - 03:15

I already have big booty but I want them to be round in shape ��

Jo 2020-10-17 - 14:31

Very informative video 1000x than those with millions of views with hot chics practicing all the workout with no proper demonstration!
Thank you so much will be adding this to my routine

Kerara 2020-10-17 - 20:02

I liked this work out very much but It was really really hard for me. You did all the right leg workouts first and after that, you did the left leg workouts which made my leg cramp haha it might be better if you switch leg sometimes.

Sharpcrusher 2020-10-18 - 05:54

Hoping i dont sound stupid buuut.. i have some ankle weights n im wondering if i can do this bootleg somehow til i get dumb bells.. like maybe i can hold those?

Delarn 2020-10-18 - 08:46

Actually it’s pretty important to work on that muscle and also Muscled buttocks indicate that you have an impressive thrust power during sex and give signals to women for this.

Nuagra 2020-10-18 - 18:27

It helped me to mouth along to the words and took my attention off the workout I was doing

Mudi 2020-10-18 - 19:31

My hip dips is from having too much high hips. Since U mentioned avoiding the side kick I think it applies to me. So I don’t know if I should be avoiding workouts for the medius n work more on building my legs? Can u do a video clearing this up please?

Bealace 2020-10-19 - 03:18

Would you please tell the reps and sets exercise 2 to 7… thanks!

Dogelv 2020-10-19 - 20:11

Tried doing this with an extra heavy resistance band… my muscles died x(

Kamuro 2020-10-20 - 04:31

I am actually looking for ways to reduce my butt it’s really big for a man

Goldenbeard 2020-10-20 - 14:49

First day:
Idk if i’m doing the exercises properly but i’m doing them, this is really exhausting

Update: I forgot doing them

Rainbreaker 2020-10-21 - 01:27

For the first time in my life, I was crying when doing a workout!

Datus 2020-10-21 - 09:13

Best low impact workout. That burning sensation…ouchhhh but so good

Sakora 2020-10-21 - 20:54

Gonna do this everyday because why not.

Measurements: Butt: Stomach: Arms: Hips: Legs:
Weight: 63.3kg

Starting 28th of july
Day 1:

Brandis 2020-10-21 - 21:44

Thank a lot brother thanks you soo much ��love you. Brow

Samumi 2020-10-22 - 03:46

OMG this workout is no joke. I have not sweat like this in any workout videos. Those jumping squats are hard…they hurt my knees…I’m getting old:(

Saidi 2020-10-22 - 15:27

This is so helpful thank you. I appreciate how you exsplain everything so we can understand it. I am looking forward to using this and learning more about this.

Gafyn 2020-10-23 - 02:51

u are literally one of the most prettiest girls i have ever seen, literally a perfect body, pretty eyes & face & hair…im so jealous!

Mokora 2020-10-23 - 13:15

Great things happening to my rear end��‍♀️��can’t wait for that Brian hahaha. Good video ��

Daizuru 2020-10-23 - 17:20

SHOP MY VERY OWN SUPPLEMENT LINE X WOMENS BEST with amazing flavors such as Pina Colada, Mojito, and Raspberry Sorbet! SHOP HERE: https://Womens.Best/Shop-Vicky

Buri 2020-10-24 - 07:45

You’re not kidding about the split squats! Lunge movements are definitely tied with bridge/hip thrust movements as my favorite glute exercises!

Balladodar 2020-10-24 - 15:12

Anyone else watching this in bed during quarenteen hoping to get fit for after ha

Kezuru 2020-10-24 - 23:19

what else could you use to protect your hips/bones if you dont have a form thingy?

Frostsinger 2020-10-25 - 01:27

Please just tell me I’m not the only one whose thighs hurt more than the booty��

Pegrinn 2020-10-25 - 11:45

your videos make it so fun to work out, and after i feel like a boss. I luv your videos!!!

Akinokus 2020-10-26 - 00:56

THIS WAS EXTRA HARD WHEN YOU DID THIS AFTER DOING HER 12 MINS BOOTY ACTIVATION + 15 MINS KNEE FRIENDLY BUTT WORKOUT ��

Dawnstaff 2020-10-26 - 08:02

how much calories we burn after this workout ��??? omg sweat sweat sweatttt TvT

Rainseeker 2020-10-26 - 17:49

Hi, so i am wondering, do you do all the exercises the same amount and reps for each? I wish you would of added or said how much weigh for ea h exercice! ☹☺ also, sine you do two days, do you do one day with high weight and the 2nd day less amount of weight?

Gavinrador 2020-10-26 - 21:14

Can’t believe I’m listening to a man telling me how to get that a$$ phat ��

Arakree 2020-10-27 - 08:24

i have a song recommendation. So there’s this song writer and singer. He was assassinated around 2 yrs ago, its xxxtentacion. I rlly love his music and i think it would be rlly nice to be able to listen to in the morning during my workout. The specific song is LIMBO by xxxtentacion. all love to x, RIP. ❤️✊✊

Arashimuro 2020-10-27 - 18:07

Disclaimer: if you can’t do the exercises exactly as Pamela, it is not your fault.
The videos aren’t for normal girls who want to get in shape, but for those who already are in her shape.
The videos instead of filling you with motivation they fill you with frustration:)

Managhma 2020-10-27 - 22:05

Thanks for the video, howmany days a week would you recommend?

Ragebringer 2020-10-28 - 08:36

chloe ting workouts are 2 easy. Pamela’a workouts make me sweat like crazy

Kabei 2020-10-28 - 14:03

M. Ö ÖÖ öğmlöömöömöömömömkmkmkmkmkkmkkkmk kkkkükkğmk KKKA’mla kllümk m

Anayagar 2020-10-29 - 02:02

Started using 30lbs on my hip thrusts using these techniques and omg I am so sore and definitely see a big improvement my hips are now 0.5 inches larger from my original 38” hips!

Blackmoon 2020-10-29 - 13:43

Can you share the weight you used for the bridge? �� I use 75lbs for the hip thrust (new to this and slowly increasing) but not sure what to use for the bridge!

Anarargas 2020-10-29 - 21:34

Hey Vicky how many pounds should the dumbbell be when doing the courtesy lunge? How many pounds for glute growth?

Bagore 2020-10-30 - 06:19

Once you start in one leg it never stops burning, even when you are doing the other leg

Tenin 2020-10-30 - 07:44

anyone did it and got any results? i’ve been doing it for like a week, and my friend told me i have a rounder butt, but i’m not sure.

Mogamand 2020-10-30 - 20:59

You are amazing, just saying..and that bum guurrlll��, I need that bum��‍♀️❤

Fegrel 2020-10-31 - 02:13

I am going to do this 30 days. I am really excited to see first results

Windfont 2020-10-31 - 11:14

Please send your all post but translet in Hindi for Indians. Please

Sanris 2020-10-31 - 19:40

i clicked SO fast when i saw that thumbnail booty. yasss bitch, get it!!

Kajizilkree 2020-11-01 - 02:12

does anyone know how many calories they burned while doing this workout?

Fauktilar 2020-11-01 - 13:40

This was the best low impact booty blast I’ve ever whined, and pleaded through! �� My butt is literally quivering now just standing trying to cool down. Love it!!

Akitaxe 2020-11-01 - 20:09

You shit the money and money for you alpha is so you alpha and I can get it for the next one and you get it to me please please let us get it and

Mazahn 2020-11-02 - 02:01

great workout!! I have trampoline bikini workouts! check them out!

Meztirr 2020-11-02 - 15:57

Thanks for sharing this. Great info!!! ��I needed this info 10 years ago. But its never to late to get started.��

Kazigrel 2020-11-03 - 02:36

I didnt continue after the break, is it okay?? I felt like I can’t do it anymore dudggdjakanxbhshs pls reply

Cordalanim 2020-11-03 - 05:08

It took me half an hour to finish this workout… why was this on the beginner plan????

Modwyn 2020-11-03 - 15:55

Krissy your glutes look really nice and toned. However, if you added a little fat on top of your glutes, it will look super juicy!! Check out Stephanie Buttermore’s you tube. After she went “All In” Huge difference!!

Zolokora 2020-11-04 - 01:24

Help me! I did this at home and my hamstrings have been killing for days! Is this normal? Am I doing something wrong?

Foth 2020-11-04 - 11:12

Greetings…is their any excecise without putting pressure on knees…….I have cracking knees which i am trying not to burden them?

Saithinrad 2020-11-04 - 18:11

1. Curtsy lunge
2. Split squat
3. Bent leg deadlift
4. Side kicks
5. Bouncing lunge
6. Squat step out
your welcome

Barim 2020-11-04 - 20:16

Does anyone else struggle with the one-legged glute bridge holds as much as I do? ��

Hughma 2020-11-05 - 10:59

Me during this workout: ¨Can not feel a thing, maybe I am doing the exercise incorrectly?¨.
Me the next day ¨I can´t SIT!! ¨ HAHA

Brightskin 2020-11-05 - 19:46

https://www.bonfire.com/work-out-fun/ has nice fun work out tees and hoodies

Golddragon 2020-11-06 - 03:46

I did this workout after chloe ting 2 week shred abs workout ��
I am getting stronger ��

Grora 2020-11-06 - 10:53

This workout is just amazing and your videos and channels have really helped me be more fit and just feel so energized

Bearana 2020-11-06 - 16:55

pkease I want to know does amino acid sourge is good as much as brotine for woman????
thanks

Zura 2020-11-07 - 05:24

Wow first time watching your videos and I love it you look sooo real and while u are working out looks like you have struggled like all of us! You give us hope!

Kile 2020-11-07 - 11:55

I want to do these but I don’t know how to carry weights and I feel as if I’m just going to look so stupid

Felhazius 2020-11-07 - 21:37

but don’t hip thrusts and glute bridges target the same area?

Lagrinn 2020-11-08 - 04:10

Done watching, please subscribe my channel and same also to do. Thank you.

Megis 2020-11-08 - 16:37

You’re my ultimate body goal! The best fitness YouTuber there is!

Anayawyn 2020-11-09 - 01:06

Imagine you’re doing the high bridge pulses when your parents come in your rooms ��

Thorgasius 2020-11-09 - 04:12

After 5 minutes, I started wondering about the dark spots on my mat, then realized it was sweat dripping off my face. Poor mat

Kezil 2020-11-09 - 10:34

me trying to glow up over the quarantine:
her: it took me 2 years
me: but-!

Kirirus 2020-11-09 - 23:34

Kiriginn 2020-11-10 - 11:38

Hey Vicky��u r awesome ur work out video is so useful ��u r damn hot��keep going ��love from india

Anarari 2020-11-10 - 19:57

Hey everyone ♥︎ There are new, free Home Workout Plans up on my Instagram! There is a Beginner version, 30min per session, 45min & 45min Fat Burn. You can find them in my Insta Story Highlight “Workout Plans”!

https://www.instagram.com/pamela_rf/

Have a lovely day,
xx Pamela

Dohuginn 2020-11-11 - 03:11

tip for the people who do this workout more often: don’t always start with the right leg. Start once with right, then with left, then with right…
Even when only doing one side, you tire both sides, so if you start with the right leg, your right buttcheek starts the workout “fresh”, after that, you get to the left side, and your left buttcheek is already “tired”. That leads to uneven distribution of the workout (and possibly to unevenly growing muscles, dunno)

Rexshaper 2020-11-11 - 14:46

Me my mom exercise a lot Can you put your phone number on here for us to FaceTime thank you

Anafyn 2020-11-11 - 23:02

This is Pam’s best booty workout especially for people who get weak when it comes to squats ��

Nafyn 2020-11-11 - 23:55

“anyone else’s here bc of the quarantine?” Well maybe, but I’m here because I gotta do this for my PE class

Faek 2020-11-12 - 14:09

Thanks again man! Seems like a great workout. Gonna try this.

Broadfont 2020-11-13 - 00:05

I spent more time trying not to fall and keep the balance than exercising

Opijurus 2020-11-13 - 09:00

Talk about mind over matter! I was dying and visibly so. She pushed through without so much as a sweat. But her good attitude is encouraging

Melmaran 2020-11-13 - 14:31

honestly this is the best booty workout i ve ever tried
YOU CAN DO IT

Stonefont 2020-11-13 - 17:50

I cant do split squats because of my knee it makes a noise and then it’s over it hurts and i will not go any further. Is somebody here that has the same problems and knows what it’s causing?

Sharpbringer 2020-11-14 - 08:48

Oh man good info, but the animations are so noisy and bysy it’s just hard to follow, Who needs all those little rotating distractors flying around?

Bludstalker 2020-11-14 - 11:24

If this is knee friendly, I am literally never doing the knee un-friendly. Dear God!

Gravelscar 2020-11-15 - 02:10

Me looking at the one she made 2 years ago vs me looking at the one now

First thing that comes in mind: wow she lost weight

Voshicage 2020-11-15 - 07:25

Hi Pamela, I was injured for some reasons after your workout, but I want to keep on burning fats during quarantine, I would be very grateful if you make a leg workout video which is knee-friendly! (I really appreciate your HIIT and dance workouts! They are effective and easy for a beginner! Thanks)

Mekora 2020-11-15 - 18:20

seriously i hate when women wear that type of legging showing everything flipping heck go wear that around your husband i came to see exercise not to see a booty its very distracting you know hmm:(

Kagul 2020-11-16 - 00:02

I will never get how she can do all her workouts without any little breaks after each exercise. I just can’t do it that way.

Zululrajas 2020-11-16 - 08:04

No ofence Pamela, your videos are not useful to most people, because WE can only do this exercises IF WE LOOK LIKE YOU (skinny), but we don’t, thant’s why we train. Maybe you should talk to a girlfriend that wants to lose weight to ADAPT the exercises and mostly the TIMING/ NUMBER OF REPETITIONS.
If we would look like you, we would never do the exercises using your videos, but maybe instead we would compete with you on youtube.

Tojind 2020-11-16 - 19:25

Nach ca. 11 Minuten hat das Video nich mehr geladen und es war ein Zeichen aufzuhören. Pamela liebes nich persönlich nehmen aber ich hatte so einen Hass auf dich diese 11 Minuten ��

Kathrilsa 2020-11-17 - 01:57

Why in the world did I think doing this with a resistance band was a good idea!!??

Ironfire 2020-11-17 - 06:22

How can she do all t exercise without taking a single break

Cowyn 2020-11-17 - 11:30

I actually had to put this down one speed because i can’t do squats as fast and im just going to end up damaging myself

Dianarus 2020-11-18 - 04:03

Genial, es xomo si estuviera bailando y a la vez ejercitando
Lo pondré en práctica en un futuro:v

Mazshura 2020-11-18 - 08:29

So funny hahaha��

Fordrenn 2020-11-18 - 18:50

This song workout video is great to hold ur phone with and do not much having to put your phone down and do the excersice

Moogurn 2020-11-19 - 01:47

Se dice lengua de señas y no es sordomudo es Persona Sorda. ��

Mightshaper 2020-11-19 - 15:45

I love doing the straight leg pulses at the same time as the song says lo lo lo lo love you

Kerantrius 2020-11-19 - 21:14

I feel so proud when I can do the whole kicks with both legs!!

Voodoolkis 2020-11-20 - 05:18

I’ve been trying this and my Buns are looking much better thanks for your information

Truthfury 2020-11-20 - 17:37

How does one know what weight to start with? Or is it just trial and error?

Nikot 2020-11-20 - 21:08

WHEWWWW! im so used to other workouts where you get 30 seconds to rest, but sis doesnt stop!! lmao im here for it new booty here i fucking come

Aurira 2020-11-21 - 08:12

This video is well produced and edited; comprehensive regarding the subject matter; and time-efficient in presenting the information. All-around excellent job on it, thank you for sharing!

Gami 2020-11-21 - 11:58

To everyone who thinks 2 years is too long, just be patient and consistent and keep at it! You can do it! Remember to get enough sleep and eat a fuck ton of protein too!

Munilar 2020-11-22 - 01:28

I always do it with a booty band so that it burns much more too��just a little tip for all of you who have booty bands��

Umntrius 2020-11-22 - 09:45

Why I feel more sore on thighs rather than booty when doing hip thrusts and most of these movements? Is that normal?

Aradal 2020-11-22 - 16:58

i love this workout so much. now i don’t have to skip the whole video anymore. before i literally only did two exercises because i had to skip the rest because i have damaged knees

Kulalv 2020-11-23 - 01:51

i went soo hard with this workout, i did it 1 week straight with a resistance band and ankle weight and I was in a calorie surplus which was a huge mistake cuz i gained weight, but HOLLLLLYYY FUUCKK the results are unfking believable my butt is way more fuller and rounder

Kekelv 2020-11-23 - 06:19

Hopefully, I could see the result in 30 days!
Jul 18 �� Jul 25 ��
Jul 19 �� Jul 26 ��
Jul 20 �� Jul 27 ��
Jul 21 �� Jul 28 ��
Jul 22 ��
Jul 23 ��
Jul 24 ��

Sinterror 2020-11-23 - 20:29

love it and i love women’s best products! split squats is definitely one that people forget about

Jofyn 2020-11-23 - 23:19

So I’m trying to get fit and toned up so everyday for the next month I’m going to do one of her workout videos!

Mezragore 2020-11-24 - 04:38

You could also ride a bikecycle instead of your car. It makes a difference.

Whitebinder 2020-11-24 - 12:53

Wait is this video about having big butts..or reducing the size of the butts???? Pls some one help

Bandihelm 2020-11-24 - 20:18

Она: делает это три минуты без отдышки
Я которой: после каждого подхода нужен отдых не менее минуты

Zazius 2020-11-25 - 14:55

Many thanks, I’ve been looking for “how do you get a bigger butt” for a while now, and I think this has helped. Ever heard of Zirayden Butt Barrator (should be on google have a look )? Ive heard some decent things about it and my work buddy got excellent success with it.

Zura 2020-11-25 - 17:42

A big butt is a fat butt. Means you have to buy bigger jeans. Why would girls want that?

Aurira 2020-11-26 - 08:53

does anyone know approximately how many calories are burned in the workout??????

Muninn 2020-11-26 - 16:08

this was the whip I needed to get myself out of doubt and straight in to Mars manifesting energy 😉

Jumuro 2020-11-26 - 18:26

If you don’t have the butt then you don’t. No workout could remedy it.

Faezuru 2020-11-27 - 06:08

I put 5kg leg weights and it’s great. One of my favorite videos. I train every day in the gym in the morning and in the afternoon I do your videos, they are really interesting and fun

Lazius 2020-11-27 - 17:58

Bin ich die einzige die für “1Leg Glute Bridge” und “1Leg Hold” zu blöd ist und ihren Arsch einfach nicht nach oben bringt? Des macht mich so aggressiv��

Yggdor 2020-11-28 - 01:44

Thumbs up because i didn’t know deadlifts were a stretch! UGH i see them so differently now!
also, in another one of your videos, i tried one of your tips! i think it was for the hip adductor or something. and you said to hold it before going back to finish the rep [if that makes sense] and it made a huge difference. thank you

Maveril 2020-11-28 - 11:35

You flexibility is unreal, the split squats are the best ive seen in any training videos. Nicel work!

Kirirn 2020-11-28 - 19:20

did this with ankle weights last night and i’m still trying to stand up ��

Dianalmeena 2020-11-29 - 04:04

very well despite being ugly, that is, with an ass face you have the optimism of uploading videos of your body

Thordighma 2020-11-29 - 11:00

Can you make a video on how to reduce and tone up really big and saggy bust

Feriel 2020-11-29 - 16:52

The most complete version of how to do or intensificate an excercise. ty

Saizius 2020-11-30 - 04:23

This workout killed me. Do 2 sets for exercise and you will definitely feel the burn.��

Sinconjuror 2020-11-30 - 07:13

The fact that high fashion is one songs that she chose makes me wanna push through to do the workout!�� I’ll post my results after two weeks starting tomorrow since I did her “grow your booty not thighs” workout today, and took my protein shake.��

Ararr 2020-11-30 - 10:38

Cheers for this, I been tryin to find out about “foods to eat to make your buttocks bigger” for a while now, and I think this has helped. Have you heard people talk about Zirayden Butt Barrator (search on google )? Ive heard some awesome things about it and my neighbour got cool success with it.

Kagalar 2020-12-01 - 02:58

Friggin Love this!
Thankyou sooo much Pamela.
I’m day 5 of my 7 day challenge.
Making ISO work for me ��

Telune 2020-12-01 - 13:00

The way she got up so effortlessley after the workout, I could never (ಥ_ʖಥ)

Anaradar 2020-12-01 - 23:57

Now I remember why I don’t do this workout video very much…too many jump squats….like no thank you.

Wrathwing 2020-12-02 - 02:00

.. we are not learning anything new from videos like this. We are just checking out her butt

Painpick 2020-12-02 - 12:15

Am I the only one who literally has to hold on to something on the 1st exercise

Fordreginn 2020-12-02 - 22:34

yessssss definitely doing this ur workouts are amazing girly

Tygranadar 2020-12-03 - 09:51

Я приседаю со штангой раз в неделю и делаю становую раз в неделю и по 10км на велосипеде каждый день. Результат: жопа не ростет!( а от таких упрмжнений и подавно не воростит!)))

Dianazel 2020-12-03 - 14:37

out of all her booty work out, this is the most effective one for sure

Arashill 2020-12-03 - 22:45

This is f difficult…
I can barely walk after her 3..4 workouts ��..but I love em’

Zolokazahn 2020-12-04 - 05:49

Great video! To the point. I have lifted since my teens but never did hip thrusts until recently. Thanks for showing proper form. Booty here I come!

Kagar 2020-12-04 - 11:16

I literally bought a barbell to do this at home. I’m too shy to do it at the gym ��

Mightbrew 2020-12-05 - 02:19

Watching it before sleep and imagining myself doing this routine tomorrow

Nirdana 2020-12-05 - 08:24

Man my butt is so small!! I have 2 sisters that are both 11 and 14 years younger than me and both of them have a nicer shape than me. I’m like WHY MOM WHYYYYYY!!!!!!!!!!! Love you Vicky!!!!!��

Dorinn 2020-12-05 - 20:09

Okay!!!!! You are amazing!!! Talk about motivated work out!!!! Whattttttt!!! Hail the queen of making workouts fun! Amazing!

Nalas 2020-12-06 - 04:56

I really love you workouts but im a begginer at workinh out i would be dead the next morning ��

Kedal 2020-12-06 - 11:18

This is my fav song workout so far. I love songworkouts in quarantine. They are short but affective.

Akinoktilar 2020-12-06 - 18:34

The single leg glute bridge is killer! The hardest part is making sure I’m extending my hip during the single leg glute bridge because my glutes are so weak. Thanks for the exercises!

Mikagis 2020-12-06 - 23:26

Amazing instruction and love the weight addition options! Thank you!

Kemath 2020-12-07 - 11:47

Really enjoyed this video! Helped me so much & you know how to thoroughly explain what each exercise targets:)

Neramar 2020-12-07 - 16:42

i love squats but my knees hurt all the time because of the injury i had in 2015.. i never really fully recovered.. it sucks!

Marifym 2020-12-07 - 23:45

This is probably one of the best explained exercises I’ve heard for the glutes! Awesome!! ��

Shalirana 2020-12-08 - 06:18

this type of workout is the only kind i like because its fun lmao

its just basically a weird dance if you think about it

Adrierana 2020-12-08 - 16:14

I don’t know why but I don’t find hip thrusts to be effective in my case at all… I tried to do the proper form but I don’t know I still don’t feel it in my glutes. I have more burn after squads and lunges different variations than hip thrusts

Tera 2020-12-08 - 17:13

Hey Vicky��u r awesome ur work out video is so useful ��u r damn hot��keep going ��love from india

Brightseeker 2020-12-09 - 13:13

These sound like spells from Harry Potter

GLUTES MAXIMUS
LUMOS MAXIMUS

Nalmedred 2020-12-09 - 18:43

Im doing it in the hottest hour of the day and I don’t know if im sweating more for the workout or for the sun:) but im proud od myself because I did it all without any pause!!

Dorilak 2020-12-10 - 01:28

Wie geht das mit der high glute bridge? Ich kann die arme garnicht so gerade halten ��das tut voll weh

Perinin 2020-12-10 - 06:27

I like to think that I’m on America’s got talent doing these workouts

Vidal 2020-12-10 - 16:09

Me: this’ll be easy
My friend: within 2 seconds slips and falls
Me: bursts out laughing ��
(True story) love your workouts Maddy! ��❤️❤️

Baswyn 2020-12-11 - 07:37

If u think it’s hard, just try with bands. It hurts too much but it’s a lot more effective for sure. Recommend It to u��

Modirana 2020-12-11 - 14:58

Ахах, почему у меня перед этим видео включилась реклама бургеров с мака?��

Kulagra 2020-12-12 - 04:04

Ariana: sees Maddie with abs
I want it

Does Madfit workouts: I got it

I love your videos Maddie!❤️❤️

Kabei 2020-12-12 - 07:17

pamelas jumping squats are the equivilent of chloe tings up and down planks

Dorg 2020-12-12 - 20:54

for some reason for the exersices where i am laying down, i cant keep my back flat

Akill 2020-12-13 - 01:43

Well. It’s knee friendly. Not butt friendly. My butt hurts. It hurts so good though.

Za 2020-12-13 - 12:37

So I get bullied for being “flat”, so I decided to use these workout vids, I will keep you updated!
I will be doing this for a month, and I’ll tell u the results at the end and differences
Day 1: ✅
Day 2: ✅ more out of breath, bum looks same

Nilamath 2020-12-13 - 15:10

Pam, today you upload the “10 min Medium Booty” but i also think this is the hardest booty workout on your channel�� but it so effective)

Magda 2020-12-14 - 02:57

how many kilos can I start with? haven’t lifted heavy weights before

Brasida 2020-12-14 - 15:27

How many reps and sets?? And the minimum weight on the dumbbell?

Galkree 2020-12-14 - 20:14

This video was excellent thank you. Are you familiar with Diastasis recti?

Kathrirus 2020-12-15 - 01:14

I have the flattest butt ever and have decided to do this workout once everyday and see what happens ��

day 1 (7/23/20): hard, especially those flutter kicks damn. stopped at 17 min
day 2 (7/24/20): sore muscles and skimped out on some of those jumping ones, did full 20 min
day 3 (7/25/20): super sore, noticed my posture is getting better, some exercises got easier, full 20 min
day 4 (7/26/20): hardest day yet, didn’t do any of the planks, full 20 min

Kajikasa 2020-12-15 - 05:57

I’ve seen almost all these moves kn your videos I have dumbels so I’m gona use them. This booty will murder people lol

Shataur 2020-12-15 - 16:47

can you upload your first video by Sunday night? i’d love to get have the first booty challenge ready when i wake up to work out Monday morning.:)

Vilabar 2020-12-16 - 09:22

I use the Smith machine for hip thrusts… a lot less intimidating than free weight for starting out!

Madar 2020-12-16 - 12:54

You are doing this very easily when I doing them my knee get pain. Why please reply me anyone

Come to my chennal

Gardagis 2020-12-16 - 17:09

LOVE THIS WORKOUT GIRL!�� I’M JUST A SMALL TOWN YOUTUBER TRYING TO GROW MY GLUTES & MY CHANNEL! SUBSCRIBE & LIKE THIS COMMENT & I WILL SUBSCRIBE BACK STRAIGHT AWAY! LET’S HELP EACH OTHER!! THANK YOU!! x

Vujinn 2020-12-17 - 06:49

I got to get my butt in shape. I got a small booty but i don’t care lol

Bugas 2020-12-17 - 17:57

While training the second side, the side I trained first hurts much more, then the one I’m actually training in the moment… Help��

Malagul 2020-12-18 - 04:17

A naturally transformed round lil booty beats a big deformed implanted booted any day. Ladies, just keep it pushing and be you. Gym, healthy nutrition, that’s all you need. ��

Agarn 2020-12-18 - 11:43

Does the 30 day booty challenge include glute activation? do we need to include it ourselves? thank you!

Kerg 2020-12-18 - 16:33

I am going to follow you through the next month as well. I am back into this workout. 6 months in let’s goo.

Zariel 2020-12-19 - 04:54

I just finished doing 1 set of each week of the tiny waist challenge and was about to do the HIIT that you posted during the challenge but then I got a notification (because I hit the ��) that you just posted a new workout so it was Devin intervention that I do this workout NOW!!! So not only was I the first view and comment of this video but I’m 95% sure that I’m going to be the first person to actually to the workout at home!!! It’s the little things in life!! Thank you so much @vickyjustiz for your videos… You alone have motivated me to change my body.. I just turned 35 yesterday and I’m in the BEST shape of my life and that is about 75% because of you and your videos. I just honestly wanted you to know that your videos are helping people and we could never thank you enough. Please Please Please �� don’t stop making videos! ��

Ariurdana 2020-12-19 - 10:02

I love how her workout clothes always just match the song. Like the colours do. It’s awesome!! Love her <3

Centrinaya 2020-12-19 - 19:08

The squat hold at the end after the 4th (5th?) round of jump squats is simply genius

Felhalace 2020-12-20 - 03:22

Why is this video just now in my suggestions? I really needed the info though so I ain’t made at YouTube for the delay! Great info Brian!☺

Dobar 2020-12-20 - 13:21

I do a lot of hiking and biking, have since I was a kid. I can’t count the number of times I have had women tell me that I had a really nice butt. A few girlfriends admitted that it was the entire reason they talked to me in the first place.

Darkbrand 2020-12-20 - 17:29

I felt like a dying fish whenever I attempt butt flutter kicks. I can’t believe there’s a sane person in the world who includes this much jump squatsss omg

Shakajora 2020-12-21 - 05:25

Is really possible to grow booty with this workout? I see Pamela RF so perfect that I doubt that her body gets its form from these workouts. Am I wrong? Someone answer me please:)

Dugore 2020-12-21 - 14:27

I only do Donkey kick, Fire hydrant, and Pulsing squats twice a day then I wanna die, when I see you do these things you’re *I N C R I D I B L E*✨

your booty ��

Kerafyn 2020-12-22 - 00:14

Hello beauty good morning
I have a question though, can I do exercise everyday? I mean weight gain exercise

Moramand 2020-12-22 - 09:19

Me dying to catch up on all the moves and finishes the whole video. These videos actually make you want to complete them just by making you try to catch up with the music and rhythm without thinking too much. ��

Umlore 2020-12-22 - 11:16

Is she even human?? She barely takes any breaks.. I tried doing this and questioned my life like 5 times in the process

Nalmegelv 2020-12-22 - 20:35

I like this workout ��‍♀️ it’s cool, I feel my self really nice ��

Mirazar 2020-12-23 - 07:55

Me encantaron los ejercicios y con la música mucho más, 100% recomendado este video ❤

Sharne 2020-12-23 - 16:47

me doing this exercise: Go bitch!
glutes and thighs: Hey BITCH! we are hurt! HAHAHAHHA

Cordalace 2020-12-24 - 01:59

whenever i see the word “plank” i yell, it’s like when you see something math related when you’re studying arts

Yozshugore 2020-12-24 - 04:38

I think Pam should put this workout on the workout schedule more than once a week. The booty burn feels so good!

Shashura 2020-12-24 - 13:31

Is it just me or anyone else have confusion about does her booty workouts only tone booty or booty and legs too…

Andromann 2020-12-24 - 14:44

yall im DEAD omg this is a good workout im shaking! hopefully if i do this everyday i will get results

Manris 2020-12-25 - 00:47

Do you take protein before or after your workout? And howlong before/after?

Aganis 2020-12-25 - 06:36

Thank you this is amazing, I’m using your routines for mrs Universe trying to keep my fitness level up.��

Goldencliff 2020-12-25 - 21:53

I’m so excited to start the challenge on Monday and I’m going to do the tiny waist challenge you have at the same time for 30 days and see what happens ��

Dawnredeemer 2020-12-26 - 06:23

I’m sorry but I refuse to believe that in 3 minutes in 5 seconds I HAVE LEGS ANYMORE!!!!

Moogugor 2020-12-26 - 16:56

Can you tell me, if this exercises work for triangle body shape women? I’ve been exercising since Last week, but I really need to know, because usually women with my body type do not have booty and that’s my issue ��

Cordaron 2020-12-27 - 01:41

Y’all anyone that started with a flat butt have you seen good results??

Cergas 2020-12-27 - 07:42

Do you do them all at one day with the same sets and reps for every exercise?

Dagda 2020-12-27 - 15:48

When the droplets of sweat from you forehead start dripping into your mat, You’re like: I am too far to stop, as well as finish it

Mohn 2020-12-27 - 19:12

This was brutal, especially after doing the 15-min thigh workout. My lower body hates me right now. Thanks, Pamela, for the awesome work out!

Kazrashura 2020-12-28 - 15:27

This may sound silly but when you say runner are you including sprinters?

Burilmeena 2020-12-28 - 22:30

And here I am laying down and watched the whole video thinking to myself I could of already been done lol

Virr 2020-12-29 - 05:40

Far out, i intensely dislike this “gotta get a fat ass” drive….. If you want a fat man ass then by all means go for this workout but all you are going to get is a fat male bodybuilder butt and personally, they are massive turnoffs for me. Pick exercises that DONT involve a lot of weight and try for that lovely Kylie Minogue bum, an Australian treasure: firm, pert buttocks and doesnt look like a russian bodybuilder in a thong…… Im not saying the creator is wrong and her exercise choice is well thought out and works well IF you want a bodybuilders ass…if you dont want to look like Ivan though, pick different exercises or reduce the weights.

Felhath 2020-12-29 - 14:15

says 2 years
Me hoping to get results straight way after watching video once

Ariswyn 2020-12-30 - 00:24

Pamela: Gracefully arises from final squat hold, tosses her beautiful ponytail and blows a kiss
Me: Falls onto my mat and screams in roaring pain

Pewyn 2020-12-30 - 08:38

Really hard lol �� aber meine knie haben wirklich nicht weh getan:)

Jolhala 2020-12-30 - 16:30

Glute training is king for Speed especially Top end speed! Acceleration is more hamstrings and quads but if there is 1 muscle for speed its the glutes

Zulugar 2020-12-31 - 01:14

It’s about time you guys put out a video to help us poor guys that don’t have an Ass LoL I think I’ll give it a go and see if there’s any improvement

Gugore 2020-12-31 - 11:19

i did chloe tings 25 day hourglass challenge and i can easily say that this is 10x more intense i’m not even halfway through and i’m dying lol

Daghma 2020-12-31 - 17:40

i CAN NOT believe you did this in leggings and a long sleeves top & makeup WITH YOUR HAIR OPEN…..RESPECT

Fauramar 2021-01-01 - 01:45

I‘m naturally gifted but I would still like to see what people with flat asses gotta do for a booty. Lol.

Thorana 2021-01-01 - 13:13

So other than the only value of a bigger/better booty is getting pumped and dumped in the ass by average joe blow, why do you girls do it?

Majas 2021-01-01 - 19:57

Did this bitch just put a deadlift as the thumbnail. Yeah well yes and more of a NO

Kazizragore 2021-01-01 - 23:16

This is very clear and I appreciate the low-to-no-equipment format. I’ll revisit this video. I’m getting flashbacks to Its Always Sunny in Philadelphia for some reason, tho

Aganis 2021-01-02 - 13:29

I don’t have love handles and my buns are small no flat or big

Bandilace 2021-01-02 - 21:30

I have to take a break between each exercise �� half of them I can’t do for more than 20 seconds without stopping. Demotivating ��

Mikagrel 2021-01-03 - 01:43

I’m a guy, and I’ve been including this in some of my workouts for the past 2 weeks and girrrllllll let me tell youuuu��

Nilarus 2021-01-03 - 08:39

shout out to the timing 15:34 of this video when i almost passed out

Faezshura 2021-01-03 - 17:05

ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. ow. owwwwwwie

Delakelv 2021-01-03 - 20:59

LOW IMPACT? what’s high impact then? �� My legs are burning right now ��

Vinos 2021-01-04 - 14:56

Can i do it without the dumbbells? I have no dumbbells at home:((

Mezishicage 2021-01-05 - 01:25

hi guys i was just wondering, are chloe tings workouts more effective than pamela’s or is pamela’s more effective?

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