15 MIN BOOTY SHELF – LIFT YOUR GLUTES, Gym Style I Weight & Booty Band

You can do this at home or in the gym ♥︎ Target the upper, side + main part of your butt muscles, to build a proper booty shelf! / Werbung

Yay here we go again! Booty with weights aka. gym at home or gym in the gym (because sometimes a Pam workout in the gym is more effective than your own gym training) – highly requested!

▸ I am using a 8kg / 17 lbs dumbbell. Please choose a weight that feels good for you! You can also take a couple and switch along the workout.

The workout consists out of:
– Sitting Abductor Circuits
– Standing Lateral Squat Circuits
– Fire Hydrant + Crab Walk Circuits

You will like this video, if you like my:
– 20 MIN BOOTY WORKOUT – weight & booty band
– 20 MIN BOOTY + THIGHS – with weight
– 15 MIN BOOTY – weight, booty band
– 10 MIN BUBBLE BUTT – Glute Bridge Burnout
– 20 MIN BOOTY BULDER

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Your home-made weight:
1. Take a bag
2. Search for dense + heavy food in your kitchen. For example: packs of flour, rice, oats, etc.
3. You can easily put 6 to 10 packs into one bag. That makes 6 to 10 kg 🙂

The video is in full length which means you can just follow whatever I’m doing.

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➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:
https://www.pam-app.de/app

▸ 2 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Focus on a Bubble Butt. Check out the Highlight “Workout Plans” for that.

➞ Instagram http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/

▸ Use the hashtag #PamelaReif if you want to share your transformation or training on Instagram 🙂 I always check the posts!

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I update my workout playlist weekly & it’s available on Spotify, Apple Music, etc. ♥︎
http://wmg.click/GetActive

1. BL3SS, CamrinWatsin, bbyclose – Kisses
2. Bebe Rexha – I’m The Drama
3. TAD – Droppin’ It
4. Joshua Bassett – Dancing With Tears In My Eyes
5. noonoouri, Enisa – Up All Nite
6. Fred again… Anderson .Paak, CHIKA – places to be

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Business Contact:
pamela_reif@icloud.com

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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.