DAY 4

BOOTYFUL

WITH SYLVIE / 36 MINUTES

Work smarter, not harder. This class is about careful, intentional moves that focus the work where it matters for maximum results. You might come across a few moves that you’re not familiar with, and that’s a good thing — embrace the new for booty results that you’ve never seen before.

GEAR YOU WILL NEED

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EXERCISE BREAKDOWN

WARM UP

Plank Leg Lifts
45 seconds

Single Leg Bridges
45 seconds

Seated Quad Abductions
45 seconds

Squat Calf Raise
45 seconds

FIRST SEQUENCE

Goblet Squat
45 seconds x 3 sets

The key to this move is to power up with a strong thrust that works your booty and quads. Keep your shoulders back and your core engaged to protect your upper half.

Pull Through
45 seconds x 3 sets

This simple-looking move is killer for your hamstrings and they’ll quickly be burning.You’ll also get a great booty workout and the combination will keep your booty strong and lifted. Switch to dumbbells instead of the kettlebell if it feels better.

Hip Thrust Hold Abductions
45 seconds x 3 sets

You’ve seen a variation of this move, but we’re kicking it into overdrive here with the band and BodyBar. Your glutes and core need to be rock solid to keep you balanced and upright.

SECOND SEQUENCE

Stiff Leg Deadlifts
45 seconds x 3 sets

Your hips control this movement. Squeeze your glutes to propel the kettlebell forward -- your arms and shoulders shouldn’t be doing any of the main work.

Straight Leg Elevated Bridges
45 seconds x 3 sets

This move gives each side of your body isolated work for a balanced, equally strong lower half. These bridges are harder than the look -- your hammies and booty will be cursing you!

Box Pistol Squat
45 seconds x 3 sets

Build strong, powerful legs with this move. If it’s too hard at first, practice with a higher surface like a chair until you master it.

FINISHER

Frog Pumps
45 Seconds x 4 sets

Simple can be effective as heck. These frog pumps burn out your glutes as they work to elevate you and keep you stable. Add one or two dumbbells to your hips to make this move even tougher.

Elevated Clams
45 Seconds x 4 sets

The side of your booty is going to burn, baby, burn. Work just one side each set and make it more challenging on your core and obliques by increasing the distance between the bench and your bottom knee.

Plank Jacks
45 Seconds x 4 sets

This finisher move will drive up your heart rate and have you shaking in just 45 seconds. The added resistance of the band makes this move devilishly harder.

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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