Bubble Butt. Workout Plan. Pamela Reif

2022 - Week 14

WORKOUT PLAN (PDF). Download | Print plan



  • Intensity: High

  • 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


Print plan

Pamela Reif - Home Workout Plan 2022