DAY 6

BOOTYFUL

WITH SYLVIE / 36 MINUTES

Sylvie is dressed in fire engine red today because your booty is going to be on fuego for sure! Combining classic moves like squats and lunges with targeted banded booty moves, you’re getting a thorough lower half workout that’s guaranteed to make you sweat.

GEAR YOU WILL NEED

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EXERCISE BREAKDOWN

WARM UP

Quad Lateral Steps
45 seconds

Two Squat Pulse
45 seconds

Squat Hold Leg Lifts
45 seconds

Standing Squat Abductions
45 seconds

FIRST SEQUENCE

Elevated Bridges
45 seconds x 3 sets

The bench lets you bridge up even further than normal to give your glutes even more of a workout and more range of motion. The BodyBar amps up the challenge that much more in your hips and core.

Split Squats
45 seconds x 3 sets

Your quads and booty will be destroyed after this tough move. The pulse takes a challenging move and kicks it into high gear.

Banded KB Deadlift
45 seconds x 3 sets

Your booty is going to work with this move. The unique combo of the Pink Thing and kettlebell will have your rear and legs begging for rest as they thrust forward with full power.

SECOND SEQUENCE

Zercher Squats
45 seconds x 3 sets

Take it back to basics with this full squat. The front hold of the bar also engages your core to stay balanced as you dip low into a deep squat.

Leg Press
45 seconds x 3 sets

Use your breathwork to control the movement in this tricky move. Your lower half and core will be on fire as they work to balance you while thrusting upward.

Triangle Glute Lifts
45 seconds x 3 sets

You might not be using any equipment, but this move will torch your rear. It’s a small but highly effective movement that targets smaller, hard to reach booty muscles.

FINISHER

Back to Side Lunges
45 Seconds x 4 sets

Kick up the speed to bring cardio into the mix with these combo lunges. Work just one side at a time for each set and hammer out a ton of reps in just 45 seconds.

Lateral Leg Raises
45 Seconds x 4 sets

This might look like an easy move, but it’s a finisher for a reason. Squeeze your glute and core to get maximum elevation in your legs while keeping your balance.

Squat Knee Up Torso Twist
45 Seconds x 4 sets

Simple squats get an added twist -- literally. Work your obliques to stay controlled as you twist to one side per set, while burning out your lower half.

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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