DAY 11

BOOTYFUL

WITH SYLVIE / 36 MINUTES

Second-to-last class means it’s time to level up and get as many gains as possible. You’ll be able to adjust the dumbbells for many moves, meaning you can really customize this workout to just outside your comfort zone, which is where the booty magic happens.

GEAR YOU WILL NEED

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EXERCISE BREAKDOWN

WARM UP

Forward Steps and Squats
45 seconds

Squat Pulses
45 seconds

Alternating Side Lunges
45 seconds

Fire Hydrants
45 seconds

FIRST SEQUENCE

Single Leg Deadlift
45 seconds x 3 sets

Keep this move slow and controlled to ensure both full range of motion and that you don’t get injured.The combo single leg deadlift to lunge will have you feeling the burn from hip to calf.

Split Squat Pulses
45 seconds x 3 sets

This is a challenging move at any level. The pulse adds even more intensity and will wake up your quads and glutes, guaranteed.

Hip Thrusts
45 seconds x 3 sets

Push through the heel on the thrust to focus the move in your lower half. Use your breath to engage your core and enhance your thrust.

SECOND SEQUENCE

Bent Over Kick Backs
45 seconds x 3 sets

Make sure you feel this move in just your legs and booty. Lean on a counter or chair for stability and control the move using your core.

Deadlifts
45 seconds x 3 sets

Keep the tension in your hamstrings and the weight in the heels of your feet. Your hammies will quickly be shaking from the band’s tension, but this will help build out your legs and booty.

Squat Pulses
45 seconds x 3 sets

There’s nothing like a pulse to burn out the muscles. Your legs will be on fire from this basic but incredibly effective move.

FINISHER

Single Leg Glute Bridge
45 Seconds x 4 sets

This finisher move will definitely challenge your balance and stability. A;though it’s a single leg glute bridge, you’ll feel this move in both sides of the booty because of the band. If you want more range of motion, elevate your back onto the bench.

Kneeling Leg Abduction
45 Seconds x 4 sets

Keep your hips square to the floor and focus the glute that’s working. Your leg doesn’t need to be very high off the ground but it does need to be straight with your foot flexed. Work just one leg per set.

Squat + Heel Lifts
45 Seconds x 4 sets

The heel lifts are a small but intense addition to this basic squat. Your glutes and calves will be burning from this tiny lift -- basic squats will definitely feel too easy after this.

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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