Bubble Butt. Workout Plan. Pamela Reif
2022 - Week 14
WORKOUT PLAN (PDF). Download | Print plan
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Intensity: High
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Duration: 45 - 50 Minutes
Equipment: Weights, Booty Band, Bottles
A set of intense exercises performed without simulators and additional equipment (only elastic bands and a kettlebell). Each task is aimed at pumping the muscles of the buttocks. Experienced athletes are advised to repeat the workout in several circles or reduce the number of breaks.
The program includes 30 second simple and advanced exercises. For example, it is suggested to do a “regular” glute bridge and a version with an extended leg raised. Do swings without and with a fitness rubber band.
Monday
Christopher Goes Cardio | 250-395 Kcal
Leap Of Faith - Christopher // FULL BODY WARM UP
8 MIN SIXPACK WORKOUT - with Christopher & a very special twist
10 MIN HIIT + STANDING ABS - high intensity, calorie burn I Pamela Reif
10 MIN BADASS HIIT - sweaty workout to Hip Hop Music, lots of punches & kicks I Pamela Reif
15 MIN BOOTY WORKOUT, LOW IMPACT - knee friendly, no squats, no jumps
Tuesday
Willi Doesn't Skip Leg | 240-390 Kcal
15 MIN BOOTY WORKOUT - Level: Easy-Medium, slow Pilates Style, knee friendly, no squats I Booty Band
15 MIN BOOTY + EQUIPMENT / Weight, Booty Band - build a round butt I Pamela Reif
10 MIN BOOTY PUMP - set your butt on fire & make it grow I Pamela Reif
Wednesday
Joel Jumps High | 280-450 Kcal
15 MIN JUMPING CARDIO, Medium Level - burn calories the fun way, not dancy I Pamela Reif
10 MIN UPPER BODY + WEIGHTS - Alternative: Big Bottles / for back, chest, arms & shoulders
10 MIN UPPER BODY + ABS - for arms, chest and core with DJ Joel Corry
10 MIN STRONG WAIST - for ab lines & a strong side belly / with Bottles or Weights I Pamela Reif
Thursday
Piano Flow | 50 - 90 Kcal
10 MIN YOGA FLOW - for Full Body Strength & Flowy Stretching I Pamela Reif
8 MIN FLOWING STRETCH - with LIVE Piano Music by Matteo Myderwyk I Pamela Reif
Friday
Frans Lovers Slow Fridays | 175-310 Kcal
ALRIGHT - Alle Farben ft. Kiddo / Basic & Happy Warm Up I Pamela Reif
15 MIN BOOTY WORKOUT - Level: Easy-Medium, slow Pilates Style, knee friendly, no squats I Booty Band
10 MIN BOMBASTIC BOOTY - activate your butt muscles & make them grow I Pamela Reif
CASTLE - Alle Farben & HUGEL ft. FAST BOY / Fun Warm Up Routine I Pamela Reif
Saturday
Willi Meets The Crew | 250-390 Kcal
15 MIN JUMPING CARDIO, Medium Level - burn calories the fun way, not dancy I Pamela Reif
8 MIN AB & HIIT WORKOUT with Jason Derulo
10 MIN UPPER BODY WORKOUT - for toned arms, chest & back muscles
Sunday
REST DAY