In this class, Sylvie gets creative with unique, booty-building moves that work your glutes and legs in new, interesting ways. After all, if you’re not continuously challenging the muscles, you’re not making progress. Use a range of equipment to push yourself this class and find new ways to work your booty.
DAY 8
BOOTYFUL
WITH SYLVIE / 36 MINUTES
GEAR YOU WILL NEED
EXERCISE BREAKDOWN
WARM UP
Double Foot Circles
45 seconds
Double Lateral Steps
45 seconds
Front Lunges
45 seconds
Straight Leg Reverse Kicks
45 seconds
FIRST SEQUENCE
Controlled Step Downs
45 seconds x 3 sets
Start your workout with a challenging balance move that works your core, quads, and booty all in one. Control your body while you challenge it with lower and lower step downs.
Alternating Hyper Reverse
45 seconds x 3 sets
This is an oldie but a goodie and the bench makes it a bootyful master move. The added elevation gives you more range of motion to work your glutes and hammies even more while your core works to keep you balanced on the bench.
Hip Hinge Swings
45 seconds x 3 sets
This is a power move that amps up your heart rate while you build strength in your lower half. Focus the work in your hips and glutes to power the kettlebell up while you increase your range of motion without sacrificing form.
SECOND SEQUENCE
Lateral Step Ups
45 seconds x 3 sets
Focus on the leg holding you up and just barely brush the ground with your toe before thrusting back up. You’ll feel your glutes fire up to help you lower down while your core kicks in to stabilize you.
Bending Abduction
45 seconds x 3 sets
A full body move that will definitely drain the tank. The Pink Thing gives your abductions plenty of resistance while your upper body and core work to keep you steady and upright.
Hamstring Curls
45 seconds x 3 sets
Strong hammies are a critical part of a lifted, shaped booty and these hamstring curls are nothing if not good for the hammies. Focus the work on your hamstrings to control the motion up and down, fighting gravity.
FINISHER
Elevated Lateral Lunge
45 Seconds x 4 sets
We love this take on the side lunge. The bench and kettlebell challenge your balance and make a traditional move harder than ever on your lower half.
Lunge Pulse
45 Seconds x 4 sets
If you weren’t sick of lunges yet, you will be soon. But these lunge pulses are phenomenal for burning out your legs and glutes while your core fights to keep you stable.
Bridge Hold + Knee Abduction
45 Seconds x 4 sets
Keeping yourself in a bridge hold is hard enough on your glutes, but the knee abduction activates the side of your booty for a double whammy. The band adds just enough resistance to qualify this move as a 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.