If you don’t have a proper weight, don’t worry! Read my “homemade weight tutorial” below ♥︎
▸ This routine is on the same level as the other “20min Booty + Thigh with weights” that I uploaded before. Got tired of the old one? PERFECT – switch it up with this workout!
I am using a 10kg / 22 lbs dumbbell. Please choose a weight that feels good for you.
Weights help us to increase the intensity of a workout, build rounder muscles (booty alarm) and make us stronger!
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 workout consists out of:
– a Booty Activation with banded Glute Bridges
– a Mix out of standing exercises & ones on the floor. Switching between Squats, Deadlifts, Good Morning, Fire Hydrants, etc.
– a Glute Bridge Burnout … with weight + booty band! For the ultimate burn.
Things to make sure:
▸ bodyweight focusses on your HEELS, don’t shift your bodyweight onto your toes = Squats, Deadlifts, Glute Bridges
▸ your BACK stays STRAIGHT. Don’t round it! = DEADLIFTS, Good Mornings, Squats
▸ keep your KNEES stable. Never collapse them inwards, rather push them a bit outwards = all exercises
▸ squeeze your BOOTY as hard as possible and hold the tension as long as possible, if you have troubles with only growing your thighs = all exercises
The video is in full length which means you can just follow whatever I’m doing.
__
▸ my Pam App ♥︎ Free workout plans, recipes & tips:
Apple: https://apps.apple.com/app/pam/id1540604002
Android: https://play.google.com/store/apps/details?id=com.openreply.pam
▸ 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 http://www.instagram.com/pamela_rf/
➞ Food Account http://www.instagram.com/pamgoesnuts/
__
My Cookbook:
German Version: https://amzn.to/2RZ3zID
English Version: https://amzn.to/2YxFhb7
__
Business Contact:
[email protected]
__
Music by Epidemicsounds.com
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.