DAY 2

BOOTYFUL

WITH SYLVIE / 36 MINUTES

Sore after Class 1? Just *weight* for what’s coming in Class 2. The kettlebell takes over the class for a combo strength training/cardio workout that focuses on — you guessed it — the booty.

GEAR YOU WILL NEED

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EXERCISE BREAKDOWN

WARM UP

Side Leg Lifts
45 seconds

Standing Kick Backs
45 seconds

Jump Lunges
45 seconds

Marching Bridges
45 seconds

FIRST SEQUENCE

Single Leg Hip Thrusts
45 seconds x 3 sets

Hip thrusts are in overdrive with this single leg variation. The band and ankle weights add fantastic resistance to really target each glute, and you can swap out the band for a kettlebell if you want an added challenge.

Monster Walk
45 seconds x 3 sets

In sumo squat position, you’ll take large steps forward and back while the band keeps the resistance right where you need it. You’ll never fully come out of the squat position to bring that heat to your quads and booty.

Curtsy Lunge
45 seconds x 3 sets

Basic curtsy lunges target your entire lower half while the kettlebell gives you even more resistance. You’ll feel your core kick in too to help keep the kettlebell upright.

SECOND SEQUENCE

Single Leg Deadlift
45 seconds x 3 sets

Upgrade basic deadlifts with this single leg twist. You’ll tone both legs at once even more effectively than standard deadlifts.

Squat Lateral Leg Raise
45 seconds x 3 sets

Slow and steady is the name of this game. Feel your entire booty activate for this controlled move, as your obliques work to keep you balanced and upright.

Kettlebell Swings
45 seconds x 3 sets

This power move will burn out your derriere quickly and effectively. You’ll get a nice cardio burn too with these powerful swings.

FINISHER

Laying Abductions
45 Seconds x 4 sets

You might be on the ground, but this finisher move is anything but easy. Feel your core, quads and booty engage and work together to keep yourself controlled and steady.

Squat Pulses
45 Seconds x 4 sets

Hold this squat without ever fully releasing to feel the burn in your lower half. Squeeze your booty and dig deep to tone, shape, and strengthen your rear.

Bridge hold and step out
45 Seconds x 4 sets

A twist on a normal bridge, these hold and step outs help you target all the muscles in your booty. Your core will be shaking trying to stabilize you and the sides of your booty will be on fire.

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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