12 MIN CREATIVE BOOTY – magic Glute Activation I knee friendly, no fire hydrants, no squats

One leg front, 3 pulses 3 long, one leg up, other leg to the front… it’s like a little dance to shock your glutes in a new way! Use this workout to START or END any Leg Day. It’s packed with creative moves — perfect for all levels, depending on your booty band ♥︎ / Werbung

People always ask me „how do you have a big booty, but no big thighs?“ – parts of it is genetics but(t) I’m also very specific about my Leg Days 😀 It’s like science! Even if I perform compound exercises (Squats, Deadlifts, ..) I make sure to mainly focus on my booty, not my thighs.

My Strategies:
▸ Activation: This is a must (e.g. with a video like this). No matter if I train at home, with bodyweight or in the gym. The best way to make everything you do afterwards target the butt.

▸ Mind-Muscle Connection: Your brain is very powerful. You are stuck with me for 12min anyways, make sure to visualize your booty muscles doing the work. The more you think about it, the more intense you’ll hit the muscle.

▸ Supersets: Add any of those movements to heavier exercises (Squats, ..). This makes sure your bubble butt stays activated.

▸ Burnout: Add this video to the end of the session. Make it shake!

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You will (hopefully) like this workout, if you like my…
– 10min Booty Pump
– 12min Booty Pum Vol. 2
– 12min Grow Your Booty
– 10min Bombastic Booty
– 10min 4-Sides Booty Activation
– 12min Side Booty
– 10min Hard But(t) Worth It

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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

▸ 3 of those FREE WORKOUT PLANS are on my Instagram Channel.
Lose Weight & Dancy Lose Weight & 30min. 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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You can always find all songs in my workout playlist. I update it weekly & it’s available on Spotify, Apple Music, etc.
http://wmg.click/GetActive

1. ROSÉ, Bruno Mars – APT.
2. Joel Corry – Be Alright
3. Jude York – Those Were The Days
4. CYRIL, maryjo – Still Into You
5. Elderbrook, Vintage Culture – Run

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Business Contact:
pamela_reif@icloud.com

unterstützt durch Warner Music Germany

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