20 MIN BOOTY, GYM STYLE – Circuit Training with breaks / no quads, only booty / Weight & Booty Band


by Pamela Reif



You can do this at home or in the gym ♥︎ This will 100% help to GROW your booty – the heavier your weight, the harder & more effective! / Werbung

▸ I am using a 16kg / 35 lbs dumbbell. Please choose a weight that feels good for you!
Real talk: I could have also survived with a heavier one 😀 If you’re in the gym, feel free to use a barbell with a cushion!

I LOVE THIS WORKOUT!!! I really do 😀 This will be my new favorite weight workout for seeee boootaaay.
▸ it is heavy, but not „oh gosh I am dying“-heavy
▸ the burn is beautiful ONLY in the butt – but(t) it’s no torture
▸ NO SQUATS = no risk to only feel it in your thighs
▸ it’s perfect to combine with my other videos, without overdoing it for the muscles

The workout consists out of:
4x Circuit: Glute Bridge + Fire Hydrant, in lots of variations
3x Circuit: Stiff Deadlift + 1-Leg Glute Bridges
….aaaand: BREAKS 🙂

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


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.


➞ my Pam App ♥︎ Free workout plans (11 versions, different fitness levels), lot of recipes & tips:

▸ 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!


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

1. Tiësto & Charli XCX – Hot In It
2. Robin Schulz & David Guetta – On Repeat
3. David Guetta & Afrojack ft. Missy Elliott, BIA & Doechii – Trampoline
4. Luude x Mattafix – Big City Life
5. SVRCINA – Next Generation
6. Rammor – Voices In My Head
7. Jubël – So Sick


Business Contact:


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 pe


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  1. Sonia Peters

    I pick my workouts based on who has the best butt. So far I’ve only done her workouts lol

  2. Loumnie Twixe

    1st time at 39kg… damn that burns

  3. Sabrina Medri

    Stupendo ma io non ho la panca in cui appoggiarmi e non saprei cosa utilizzare 🥹

  4. Purple Ice Mix

    I used my sofa as a bench🤣🤣🤣🤣🤣🤣

  5. Loumnie Twixe

    Ive been doing it for quite some time now and I started from 12kg to 27 rn 🙂

  6. Megan Eftodie

    All I can say is WOW! Thank you.

  7. Cesia Llanes

    thanks for the video I enjoyed very much 💙💙❤

  8. Darya Shyryayeva

    I love this workout! Can you do like this? When I go to the gym I look like I know what I’m doing 😂

  9. Lucylove1111

    Pamela you’re wild for this one 😅

  10. Polly Terdy

    Omg this one made me feel like I was in a gym actually
    Week 9, 2023 (Tuesday)

  11. Nadja Zipfelfee

    Mein Booty Band ist grad mit lautem PENG gerissen… RIP ☠️

  12. eun song kim

    The way that Trampoline starts just when I feel like the pulses are going to take me out 🤌 boioioioioing

  13. S

    My favourite booty workout

  14. Polly Terdy

    I am in love with this one… actually my favourite set for butt!
    Week 6, 2023 (Tuesday)

  15. DNARider

    Mahlzeit, wie heißt deine Bank ? Würde die gerne Kaufen.

  16. El

    I usually lift heavy weights and I love Pam’s workouts to get my glute muscles ready, yesterday, I did this workout with a bar and it was 60kg which is half of what I usually lift, it was amazing to try something different instead of just my regular Hipthrusts I loved this workout thank you Pam❤️🙌🏻

  17. Polly Terdy

    My favorite video so far! Intensive, hard, burning! 🔥 Bootylicious thank you!
    Week 5, 2023 (Wednesday)

  18. NeyshaNichole20

    I love this one! I tried with both of my 10 pounders to take it to 20 but I might go into the gym and use a 30 next time ❤️

  19. Alisha Bikker

    when we got to stand i was like OMG i can stand but im afraid to walk now….. Everything burns but i like it! thank pam <3

  20. Kayla b

    Will using weights build muscle in my waist and make my waist bigger.?

  21. Dana sarah

    Love it !!! Thank you so much !! Please make more videos of weight training ! 💪🏻👌🏻💕

  22. tajda_contortion

    and here i am with my plastic booty band, chair as a bench and a bag filled with 6kg of notebooks instead of a weight. thinking how am i gonna wak to school tomorrow after this workout. thats a great start of 2023. 😂❤

  23. Esra Nur Satir

    This workout and timeline on music is amazing!! I feel lot of burning and same time ignore them because is music❤️ I admire you and workout now this masterpiece admire music timeline😘

  24. def5826

    I do this one always with an 8 kg dumbell, and its really fricking hard. but I love this workout, I get sore in the right places 😀

  25. Andreea 🌙

    girls help me out, I only feel the thrusts in my thighs and nothing in my glutes 😬

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