DAY 7

BOOTYFUL

WITH SYLVIE / 36 MINUTES

You’re over halfway through the series, so it’s time to step it up a notch. The band makes an appearance in a big way today to really focus the work on that peach and make some serious gains.

GEAR YOU WILL NEED

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EXERCISE BREAKDOWN

WARM UP

Fast Feet
45 seconds

Squat Jacks
45 seconds

Squat + 45 Degree Toe Taps
45 seconds

Knee Abduction Lift
45 seconds

FIRST SEQUENCE

Sumo Deadlifts
45 seconds x 3 sets

These deadlifts are no joke. The band makes it even harder to lower and then power up, while the weighted vest and BodyBar put your lower body to serious work.

Squat Steps
45 seconds x 3 sets

This move seems simple with the side-to-side step, but the band and BodyBar make it even more effective and focus the work where it’s needed. Your heart rate will likely jump as this sneaky cardio move builds up.

Standing Double Kick Back
45 seconds x 3 sets

Another seemingly easy move that builds up a fire in your booty slow and steady. The ankle weights and band torch the muscles in your lower half while the BodyBar challenges your core and balance.

SECOND SEQUENCE

Squat Hold + Ankle Reaches
45 seconds x 3 sets

Your lower half will be shaking after just a few seconds of this challenging move. Feel your quads struggle to keep you in a squat hold against the resistance of the band, and your obliques will engage and tone up from the ankle reaches.

Double Fire Hydrants
45 seconds x 3 sets

Lock your core to keep your hips from swinging and to give your fire hydrants an extra push. The double motion burns out the muscles much faster than single movements.

Bridge Hold
45 seconds x 3 sets

A booty move to end them all. These bridge holds aren’t for the faint of heart with a pulse and hold combo that burns out the glutes and core like nothing else.

FINISHER

Squat + Leg Extension
45 Seconds x 4 sets

This beast move might look easy but it’ll have your lower body shaking like a leaf. Your quads, booty, and core work together to keep you balanced and in position.

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.

Laying Back Ankle Abduction
45 Seconds x 4 sets

Sitting back has never worked your core more thanks to this deceptively simple move. You’ll feel the muscles in the side of your booty fire up and burn so good from the abductions.

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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