Class 3 is a leg burnout day, no doubt about it. Building a Bootyful booty isn’t just about targeting the glutes. It means sculpting strong, toned legs that help shape and define the derriere and this class takes that mission to heart.
DAY 3
BOOTYFUL
WITH SYLVIE / 36 MINUTES
GEAR YOU WILL NEED
EXERCISE BREAKDOWN
WARM UP
Bird Dog
45 seconds
Bridge Walk Out Steps
45 seconds
Reverse Hyper
45 seconds
Standing Knee Bent Abductions
45 seconds
FIRST SEQUENCE
Good Mornings
45 seconds x 3 sets
The perfect move to wake the body up with. These good mornings activate your entire lower body and by focusing on your glutes, you’ll get that added thrust forward.
Alternating Side Lunges
45 seconds x 3 sets
Work your glutes, hamstrings, core, and inner thighs with this essential move. The BodyBar, weighted vest and ankle weights combine to give you a fantastic added challenge.
1 1/2 Hip Thrusts
45 seconds x 3 sets
Get a bonus move with these 1 ½ hip thrusts. The extra half thrust burns out your glutes and gets your heart rate moving too.
SECOND SEQUENCE
B-Stance Deadlifts
45 seconds x 3 sets
This full body move ramps up sequence two. Your lower half gets a great, even build while you work your back, shoulders and core to keep stable. Switch to the BodyBar if you want more balance.
2 Split Squats
45 seconds x 3 sets
Slow and steady with ultimate control in this challenging move. The small pulse will burn out your lower half and shape your legs.
Quad Kick Backs
45 seconds x 3 sets
Feel the squeeze at the top of the move to truly activate the hammies and glutes. Keep the core tight to stay balanced and stable.
FINISHER
Bridges & Abduction
45 Seconds x 4 sets
Keep your hips and core elevated during the abduction to safely target your booty muscles. A slow abduction will leave your glutes and core on fire.
Banded Hip Rotations
45 Seconds x 4 sets
Work one side at a time and thrust to the opposite side like you’re chopping wood. Keep the core super engaged to keep this move safe and powerful.
Surrenders
45 Seconds x 4 sets
This beast of a move is a true finisher. Spike that heart rate and feel your lower half burn out with these quick surrenders. Add a dumbbell at your chest if it’s feeling too easy.
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.