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20 MIN BOOTY WORKOUT // No Equipment | Pamela Reif



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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!

➞ Instagram
➞ Food Account

0:00 – 3:14 // R3HAB – Up All Night (Skytech Remix)
3:15 – 6:05 // R3HAB – Radio Silence (Matthes Hill Remix)
6:06 – 9:37 // R3HAB – All Around The World (La La La)
10:12 – 12:09 // R3HAB – How You’ve Been
12:10 – 14:44 // R3HAB – I Just Can’t
14:45 – 16:54 // R3HAB – We Do
16:55 – 18:02 // R3HAB – Hold On Tight (Midnight Kids Remix)
18:03 – 20:49 // Waysons – Kiss Me When You Go

Listen R3HAB on Spotify:

CONTACT ME (business inquires):


VIDEO, CUT & EDIT: Emrah Bayka

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.
Video Rating: / 5

ok – quarantine is kicking in for me haha.. a DANCE WORKOUT with 80s music – this is a guarantee to get into a HAPPY MOOD and put a smile on your face 🙂 even Dennis was smiling behind the camera! / Werbung

PS: ASK YOUR PARENTS TO JOIN! Mine were getting super excited when they finally heard “their kind of music” 😀 plus it’s beginner friendly. No Burpees or Jump Squats involved.

Listen, cardio is definitely NOT boring in today’s routine! I had the best time creating & filming this video. Felt a little shy at first, but after a couple of side steps I was definitely singing along. Thank god we remove the original sound lol.

When I did this routine 4x in a row (testing my workouts takes time) I burned the same amount of calories as I normally do during the other workouts!!!
Also nevermind the exercise names haha. The “Wood Chopper” should rather be called the “John Travolta”.


No Equipment needed & you can follow everything I do for 30 seconds. We don’t have breaks – but I’m pretty sure they are REALLY not necessary here. This is Beginner Friendly! 🙂


▸ 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


▸ I update my workout playlist weekly & it’s available on Spotify, Apple Music, etc.

1. Chaka Khan – Ain’t Nobody 0:00 – 3:57
2. Phil Collins – You Can’t Hurry Love 3:58 – 6:36
3. a-ha – Take On Me 6:37 – 8:49
4. Madonna – Holiday 8:50 – 15:02


➞ Instagram
➞ Food Account

Business Contact:

unterstützt durch Warner Music Germany

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.
Video Rating: / 5

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  1. shroomimii

    May 29, 2021 at 7:53 pm


  2. shroomimii

    May 29, 2021 at 8:30 pm

    this is my punishment for eating 3 slices of bread last night along with 2 more this morning

    jkjk you shouldn’t see exercise as a punishment

  3. forest child

    May 29, 2021 at 9:20 pm

    does anybody feel extreme pain doing this, but then after the workout there is no pain, and can normally walk and it doesnt hurt second day? like i am always dying while doing butt workouts, i cant even finish some of them, but it only hurts while doing them and i see no results afterwards? does anybody know what am i doing wrong? (i dont use weighs or band maybe thats the problem?)

  4. greenland pasture

    May 29, 2021 at 9:53 pm

    I'm at 16 mins and where is that comment of the workout so i know how much i have cry

  5. jung jm

    May 29, 2021 at 10:26 pm

    Why so manyyyyyy jumping omg i cant jump anymore

  6. jung jm

    May 29, 2021 at 11:11 pm

    I feel like train my leg more than booty ……. It should name it as leg work out… Why is my leg so sore

  7. dreamsareforever -

    May 29, 2021 at 11:22 pm

    Too fast

  8. Rabia Elma

    May 29, 2021 at 11:35 pm

    Hey Türkler selam verin

  9. elaineeyyy

    May 29, 2021 at 11:50 pm

    The massive willow conceivably matter because avenue rahilly guess underneath a luxuriant sheep. super, woebegone hole

  10. Marcelle E.

    May 30, 2021 at 12:30 am

    awesome work out when there's no time for the 1 hr work out ! thank you! loved it !!!! my heart beat was racing !!!!

  11. Billy Gregson

    May 30, 2021 at 1:10 am

    ur ass is good no lies

  12. Briana Hart

    May 30, 2021 at 1:41 am

    can’t stand up

  13. BlackVelvet

    May 30, 2021 at 1:47 am

    Day 1
    Day 2
    Day 3
    Day 4
    Day 5
    Day 6

  14. Panagiota Grigori

    May 30, 2021 at 1:53 am

    I did it i'm so proud of myself, this is a killer workout

  15. Soz Sann2

    May 30, 2021 at 2:02 am

    I just want to cry

  16. Paula Olivares

    May 30, 2021 at 2:18 am

    this workout is really hard

  17. Maylene

    May 30, 2021 at 2:32 am

    I already stop at 8mins… my butt is sour

  18. Melina

    May 30, 2021 at 2:53 am

    This was recommended by YouTube so I guess I’ll try to do this
    Day 1: done

  19. Melina

    May 30, 2021 at 3:41 am

    Everybody gangsta until she starts to jump

  20. hallo hallo

    May 30, 2021 at 4:10 am

    Just did this on my period with no break (just the one she dies too) and no cheating I AM SO PROUD OF MYSELF

  21. Markenmensch

    May 30, 2021 at 4:20 am

    Where's the fun? The excitement?

  22. Sarah Kroll

    May 30, 2021 at 4:34 am

    Got me with the lasso one

  23. Maameemoomoo

    May 30, 2021 at 5:30 am

    I have never commented on workout videos since i started using it but this! Thank you so much, Pamela! I have never loved working out this much. More happy dance workout please! Definitely a need in this pandemic. Happy dance makes me happy, not stressed. Grateful!

  24. Elena Martín

    May 30, 2021 at 5:46 am

    Awesome exercise can you make more videos with 80s music, maybe from GTA Vice City?

  25. Sergei Stadnik

    May 30, 2021 at 6:17 am

    Those with dislikes do not understand the importance of being flexible/ everchanging with your exercise routine.

  26. Sevval Naz

    May 30, 2021 at 7:09 am

    Biraz uzun geldi. ama YAPTIM! Tamamlayabildim.

  27. Kit Wan

    May 30, 2021 at 7:30 am

    Thank you . Too much fun

  28. I

    May 30, 2021 at 7:55 am


  29. Auzora

    May 30, 2021 at 8:12 am

    Want to be productive and active ln studying is do physical activity thank you for this video

  30. Feli.

    May 30, 2021 at 8:56 am

    Okay but your music taste >>>

  31. Lara Korel

    May 30, 2021 at 9:05 am

    Why too many squats My legs are really hurt after one day

  32. G Men

    May 30, 2021 at 10:01 am

    Pull the top of your shorts down

  33. Too.Boujie _Kay

    May 30, 2021 at 10:42 am

    Me working out
    Dad walks in just to vibe with the music.

  34. Anna Schuster

    May 30, 2021 at 11:04 am

    Thats soo good i love this

  35. Yağmur Yalçın

    May 30, 2021 at 11:17 am

    I may be dead by the end of the video. It is crazy!!

  36. Alecia Repp

    May 30, 2021 at 11:42 am

    def thought this was going to be a cake walk…. yup arms so tired! haha!

  37. Talia Kartal

    May 30, 2021 at 12:12 pm

    Thank you Pamela

  38. SpaceX 69

    May 30, 2021 at 12:13 pm

    Try this: Simon Viklund – Break the rules

  39. Kim Oanh Lại

    May 30, 2021 at 12:37 pm

    Today done

  40. Grace Heather

    May 30, 2021 at 1:27 pm



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Der neue Happy & Fit Blog ist online! Spannende Beiträge rund um die Themen Yoga, Gesundheit, Fitness und vieles mehr erwarten dich hier:

Durch das viele Sitzen im Alltag ist besonders der untere Rücken betroffen. Diese Yoga Übungen lindern Schmerzen genau in diesem Muskelbereich. Yoga Coach Amiena Zylla zeigt euch entspannende und kräftigende Asanas. Viel Spaß!

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Yoga Videos Ganzkörper Circulation | 20 Min. Exercise Mittelstufe | Fühl dich stark, match & selbstbewusst!



Willkommen zum nagelneuen Yoga Ganzkörper Flow! In 20 Minuten fließen wir durch eine kraftvolle und kreative Power Vinyasa Yoga Einheit, die es ordentlich in sich hat 😉
Es wird strong. Zumindest hier und da. Eure Schultern werden gut auf ihre Kosten kommen, die Oberschenkel arbeiten fleißig mit und auch die Körpermitte bringen wir kurzzeitig zum kochen.

STRONG & BEAUTIFUL ist ein feines Full Body Yoga Workout, welches den gesamten Körper fordert, fördert und eventuell sogar die eine oder andere Grenze aufzeigt 🙂

Und eins noch: wir legen gleich zu Beginn relativ (!) kraftvoll los. Wenn ihr die Aufwärmphase gerne etwas länger gestaltet, dann macht vor der Einheit einfach noch ein paar Sonnengrüsse.

– 6 Runden Klassischer Sonnengruß (8 Minuten)

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Ganz viel Spaß!!Mady

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Here is a Yoga routine with the perfect balance of strength moves & flexibility poses get the best out of both worlds! We will be working on improving our shoulder and core stability as well as stretching our hamstrings, shoulders, hip flexors, quads, hips and basically our entire body. This routine can be done first time in the morning to energize your day or mid-afternoon as well! Feel free to do what you can and to modify the routine by making it harder or easier depending on your own level. Remember that it is your practice, so forget about how the poses look and just focus on understanding and learning about your body! Happy practice my friends =) Namaste!

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Yoga Videos Morning Yoga for Girls | 10-Min | Energizing Wake Up Vinyasa Stream



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This is a 10 minute easy morning yoga routine for beginners! Start your day right with this energizing wake up vinyasa yoga flow that will focus on kick starting your body and mind for an amazing day ahead! No prior yoga experience needed to perform this morning yoga vinyasa routine.

If you desire to stop that morning fatigue, refocus your mind, or wake up your body to start your day with replenished energy, this is the perfect beginner morning yoga sequence for you.


Yoga is always the best way to start your day 🙂 Let me know how this beginner yoga sequence went for you in the comments below!

I’ve teamed up with Bellabeat Leaf to bring you this super special beginner morning yoga sequence. Have fun and feel good with this 10 mins beginner yoga class!


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Many of my sequences and meditation are inspired by my beloved teachers: Alan Finger, Anodea Judith, Gurmukh, Rod Stryker, Elena Brower, Kia Miller and Guru Singh

Full Kundalini Kriyas are from KRI (Kundalini Research Institute), Kia Miller or Guru Singh.

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