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July 6, 2022

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

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

I LOVE THIS WORKOUT!!! We really do :D This will be the new favorite weight workout for seeee boootaaay.
▸ it is heavy, but not „oh gosh Content Creator is 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 the 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

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

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

➞ Instagram instagram.com/pamela_rf/
➞ Food Account instagram.com/pamgoesnuts/

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

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I update the workout playlist weekly & it's available on Spotify, Apple Music, etc. ♥︎
wmg.click/GetActive

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 Head
7. Jubël – So Sick

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Business Contact:
pamela_reif@icloud.com

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Disclaimer:
When joining 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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