BOOTY BUILDER - Gym Style, Slow Circuit Training with breaks / Equipment: Weight


By Pamela Reif

German-born fitness model and social media star

BOOTY BUILDER - Gym Style, Slow Circuit Training with breaks / Equipment: Weight

About This Class

You can do this with a home-made weight or in the gym with heavy weights. This will 100% help to GROW your booty!/ Werbung

Inspired by a classical gym day. Whenever I post those on Instagram you scream „giveeee us that for YouTube!“. But(t) that’s tricky, because it always depends on the equipment you have available! For this video, I combined exercises that I love and regularly do into nice Circuits.

? I am using a 12kg / 26 lbs dumbbell. For the „simplicity“ of the video I only used one weight. If I’m in a / my gym, I would use several weights with different numbers. In this case, I would structure it like this:

1. Front Squats: 17-24kg

2. Deadlifts: 20-30kg

3. 1-Leg Deadlift: 12kg

4. Wide Side to Side: 12kg



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 :)




You will like this video, if you like my:

- 20 MIN BOOTY GYM STYLE - weight & booty band

- 20 MIN BOOTY + THIGHS - with weight

- 15 MIN BOOTY - weight, booty band

- 10 MIN BUBBLE BUTT - Glute Bridge Burnout




? 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

? Food Account


? 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. Robin Schulz - Sweet Goodbye

2. Ava Max – One Of Us

3. Jason Derulo, David Guetta - Saturday / Sunday

4. Madcon - Drowning

5. Ava Max – Cold As Ice

6. THE DRIVER ERA & Deepend – Malibu (Deepend Remix)

7. Anne-Marie – SAD B!TCH

8. Drew Sycamore - In The Club

9. Thomas Headon – Georgia




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

Meet Your Teacher

Pamela Reif

German-born fitness model and social media star


I am Pamela, 24, and I live with my family in Karlsruhe. During school I started posting selfies and photos of my sports and food on Instagram. As a result, a lot of incredible things happened in the last few years - and my family is always with me.

For the past 8 years I have consistently shared my life with you. We have grown together, become more mature and have definitely learned a lot. In the meantime, my community has grown to over 15 million followers, around 5 million of them in China. We are also fitter than ever - especially thanks to the YouTube videos! A sweaty side fact: this year our workouts have already been done 480 MILLION times - that was a sporty quarantine! But no matter how many followers there are, I consider myself incredibly lucky that somewhere in this world people do gymnastics with me, find my recipes delicious and feel motivated to lead a healthier life.


Bestselling author

I am particularly proud of that. My first cookbook! At the beginning I didn't trust myself to start this monster project … “I'm not a trained cook” I always said. But my little baby became the number 1 national bestseller in Germany – for several weeks! I'm so excited about all your lovely messages, pictures of YOUR bowls and the feedback that you've learned so much about nutrition. Our bodies only deserve the best, including when it comes to food.



I'm ending this year with another dream come true. My first own food brand. No cooking instructions, nothing digital. Real products that you hold in your hand & hopefully eat with a lot of pleasure. Naturally Pam embodies everything that is important to me: natural organic ingredients, packaged in materials that are as sustainable as possible. No flavor enhancers, artificial flavors, colors or E numbers. And: no cane sugar or chemical sweeteners! Perfect for a fit and conscious lifestyle. The future will be so delicious, you can't even imagine what I've prepared!

See full profile

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