DAY 5

BOOTYFUL

WITH SYLVIE / 36 MINUTES

Special guest Sean Light is here to help you take things up a notch and give you adjustments, options, and his take on these Bootyful moves. You’ll get a range of HIIT, weighted and banded moves in this class that’s not for the faint of heart.

GEAR YOU WILL NEED

Sold out
Sold out
Sold out
Sold out
Sold out
Sold out
Sold out
Sold out

EXERCISE BREAKDOWN

WARM UP

Reverse Hip Abductions
45 seconds

Squat In/External Hip Rotation
45 seconds

Squat Jacks Floor Touch
45 seconds

Lateral Squat Knee Up
45 seconds

FIRST SEQUENCE

Elevated Sumo Squat
45 seconds x 3 sets

Sumo squats get even tougher thanks to the bench. The bench adds even more elevation to get deeper into the squat and really wake up those glutes and quads.

Deadlifts To Squats
45 seconds x 3 sets

This combo move works your entire lower body and raises your heart rate. Power up from that squat to get the most from this move.

Jumping Fire Hydrants
45 seconds x 3 sets

This will be a long 45 seconds. Your core and shoulders will be shaking right away from holding you up, while the Pink Thing targets your glutes like nothing else. You can swap out a band or use no resistance if the move is too tough to start.

SECOND SEQUENCE

Side Lateral Bend
45 seconds x 3 sets

You’ll get a ton of volume with this quick move. You’re doing a high number of squats in the time allotted and alternating the kettlebell to isolate each side of your booty.

Hamstring Curls
45 seconds x 3 sets

Isolate the hammies here with this tricky move. Your hamstrings help give your derriere a lifted, firm appearance, and these curls will help you get that look. If the dumbbell is tough to maneuver, start by practicing the move without a weight.

Banded Sumo Bridges
45 seconds x 3 sets

Slow and steady with this simple but effective move. Thrust up firmly with your glutes and hips and keep your core engaged.

FINISHER

Forward And Backward Lateral Lunge
45 Seconds x 4 sets

This move requires a bit of brain power to stay coordinated but you’ll quickly get into the swing of things and knock out a ton of reps in a short amount of time. Work just one side of the body per set and feel your legs protesting.

Banded Leg Raises
45 Seconds x 4 sets

Moving down to the floor feels like a welcome break, but this move is anything but easy. Target just one side per set and you’ll quickly feel a powerful burn in the side of your booty that will tone and shape it. If the band becomes too much, take it off and give the move your all.

Reverse Lunge Swing
45 Seconds x 4 sets

Work just one leg per set to burn out each side of your body. This combination move works your legs, booty, core, and shoulders for a powerful finisher.

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.

READY TO GET SWEATY?