top of page

10 MIN BOOTY WORKOUT - training for a bubble butt, NO JUMPS / No Equipment I Pamela Reif

Pamela Reif

Pamela Reif

Focus Area(s):

Booty

10

minutes

Duration: 

Workout Type:

Toning/Strength

November 13, 2020

00:06

Workout starts at

4 songs. 30 seconds per exercise. No breaks.

Song 1: GAMPER & DADONI – Rule The World (feat. ILIRA) (00:00 - 02:48)

Song 2: Why Don’t We – Fallin’ (Adrenaline) - GOLDHOUSE Remix (02:49 - 06:26)

Song 3: Matoma & Emma Steinbakken - Wow (06:27 - 08:53)

Song 4: Route 94 - Sad Songs (08:54 - 10:44)

Part 1: Standing Workout (00:15)

  1. Squat + 3 Pulses
  2. Side to Side
  3. Sumo Squat
  4. Sumo Squat + 3 Pulses
  5. Wide Squat Pulses (Left)
  6. Hold + Side to Side
  7. Wide Squat Pulses (Right)
  8. Close + Wide Squat
  9. Squat Pulses
  10. Squat Up + Down
  11. Squat Hold

Part 2: Floor Workout (05:46)

  1. Glute Bridges
  2. 1-Leg Bridge (Left)
  3. 1-Leg Bridge Hold (Left)
  4. 1-Leg Bridge (Right)
  5. 1-Leg Bridge Hold (Right)
  6. Wide Pulses
  7. Walk Outs
  8. Glute Bridge + Knee Kicks
  9. Bridge Hold

Tags:

Up-and-Down

Low impact (or with low impact alternatives)

No jumping, No burpees, No planks

No equipment

Dance, EDM, Pop

bottom of page