DAY 10

BOOTYFUL

WITH SYLVIE / 36 MINUTES

We’re working some big muscle groups today, mixing in some classic moves and some newer stuff that’s designed to surprise your muscles. The plates make an appearance as does the cult favourite Pink Thing. You’re going to be sweating from the get go, so get ready.

GEAR YOU WILL NEED

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EXERCISE BREAKDOWN

WARM UP

Standing Lateral Abduction
45 seconds

Standing Kick Backs
45 seconds

Banded Squats
45 seconds

Pivot Squat
45 seconds

FIRST SEQUENCE

Squat Swings
45 seconds x 3 sets

Start off right with an intense cardio move that works your entire body to boot. Work your shoulders and core with the weight plates and of course, your legs and booty with a full squat.

Deadlift Pulses
45 seconds x 3 sets

The challenge here is only coming halfway up and never fully out of the deadlift, which increases your time under tension. Feel your hammies, glutes and core shaking from this challenging move.

Seated Thrusts
45 seconds x 3 sets

The placement of the weight plates will affect where you feel this move most. Keep it higher for a better core workout or lower for an intense booty and quad burner, and ensure you’re getting full range of motion.

SECOND SEQUENCE

Quad Extensions
45 seconds x 3 sets

Use your core to stabilize and ground yourself so that you can focus the work in just your quads. Strong, shapely quads help balance a great booty, so this move is an absolute must.

Hip Thrusts
45 seconds x 3 sets

The higher the Pink Thing sits on your hips, the harder this move will be. Thrust upwards using the strength of your glutes and core to maximize this move.

Laying Abductions
45 seconds x 3 sets

This combo core-quad-glutes move is no joke. Challenge yourself without the bench, but if needed, the bench can help you get that booty workout without having to tap out.

FINISHER

Kneeling Kick Backs
45 Seconds x 4 sets

Keep your hips square to the ground and hands directly under shoulders to set yourself up for a fantastic booty move. Focus the power in your glutes when thrusting each leg upwards. Double band if you’re feeling like a beast today!

Plate Standing Abductions
45 Seconds x 4 sets

Use a support like a wall or chair if needed so that you can really get full range of motion here. Stabilize the core and control the upward move -- no swings here.

Kneeling Hamstring Curls
45 Seconds x 4 sets

Work one leg per set here to burn out the hamstring, core and glute. Use your core to control and support the move.

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.

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