I put a focus on booty, but also including lots of exercises for the inner & outer thighs and a little bit of calves!
– For all Squats and Lunges: make sure to always push through your HEELS (back of your feet) on your way up. This puts more focus on the booty.
– Also try to keep your knees behind your toes when you squat or lunge down. This is more friendly for the knee joint.
– and important one: squeezeeee your booty and always THINK about the muscle you want to target. Mind-muscle-connection is something I really focus on to get maximum results from my workouts 🙂 you’re here with me for those 12 minutes anyways haha. So make sure to concentrate and make the most out of them!
No Equipment necessary and not much space needed. If you need more breaks – TAKE THEM! Don’t worry too much about that. You will improve over time 🙂 that’s the best feeling!
The video is in full length which means you can just follow whatever I’m doing 30s for each exercise.
I recommend switching up your workouts to give your muscles enough time to recover and to hit them from different angles. If you want to challenge your body in another way: check out my 10min Ab Workout, 15min HIIT Workout, the Song Workouts or the Cooldown Routine to end your workout.
Music by Epidemic Sound
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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.