DAY 1

BOOTYFUL

WITH SYLVIE / 36 MINUTES

We’re starting off this Bootyful series with a bang. Get ready for summer (or any season) with Class 1, which mixes power moves like box squats with toning moves like abductions and fire hydrants. You’ll keep that weighted vest on the entire class because you can more than handle it.

GEAR YOU WILL NEED

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EXERCISE BREAKDOWN

WARM UP

Lateral Steps With Band
45 seconds

Standing Kick Back Reaches
45 seconds

Jump Squats
45 seconds

Bridges
45 seconds

FIRST SEQUENCE

Barbell Hip Thrusts
45 seconds x 3 sets

Start the workout off strong with a power move. These hip thrusts are slow and steady and help you bring some heat to your glutes and thighs to get started.

X Walks
45 seconds x 3 sets

Keep your core tight and feel your median glutes work with these X walks. It’s a small but effective move that will have these tiny muscles screaming.

Step Up & Kick Back
45 seconds x 3 sets

Wake up your legs and booty muscles with these step up and kick backs. It looks easy but your lower half will quickly turn to jello. If it’s feeling too easy, hold the bar on your shoulders for some added oomph.

SECOND SEQUENCE

Box Squats
45 seconds x 3 sets

Finesse a standard box squat with the added challenge of a weighted vest on top of your BodyBar. Get low, dig in, and power up for a challenging, full-body move (add a band if you’re feeling like a challenge!).

Seated Abductions
45 seconds x 3 sets

Feel the resistance in your legs and glutes as you fight the band. It might feel like a small move, but it’s going to burn so good tomorrow.

Deadlifts
45 seconds x 3 sets

The regular deadlift goes into overdrive with the deadly combo of the weighted vest, band and BodyBar. This power body move torches your booty, core, and legs.

FINISHER

Elevated Fire Hydrants
45 Seconds x 4 sets

You’ve never seen fire hydrants like this. The elevation will have your core and upper body shaking while the band brings fire to your glutes.

Squat Jacks
45 Seconds x 4 sets

Enjoy this cardio burst with squat jacks that work your entire lower half. The band focuses the effort on your glutes while the jumps will quickly have your heart rate skyrocketing.

Squat Backwards Toe Taps
45 Seconds x 4 sets

Let your heart rate come back down while you burn out your lower half again. By never fully coming out of the squat and tapping back one leg at a time, you isolate each glute and build strength evenly.

MEET YOUR COACH

SYLVIE

As an amateur boxer, Sylvie doesn't pull any punches when it comes to fitness: if you want results, you're going to have to fight for them. To BodyRockers, Sylvie is known for her kick-ass combat-style classes that are fierce and fun AF--but you can't hold back. Sylvie will tell you: you have to lay it all on the line, every single time.

Join Sylvie for BodyRock CrossHIIT + Boxing Bonuses or try her class in Sweatflix Live series. Her classes are designed to help you get leaner and stronger, while also increasing your body awareness, agility and coordination.

READY TO GET SWEATY?