DAY 9

BOOTYFUL

WITH SYLVIE / 36 MINUTES

You’re a Bootyful pro at this point, so Class 9 is about mastering the ankle weights and band for an intense booty workout that drains everything you’ve got left in the tank. We’re going to push, challenge ourselves, and build up that derriere like never before.

GEAR YOU WILL NEED

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EXERCISE BREAKDOWN

WARM UP

Banded Lateral Steps
45 seconds

Reach & Kick Backs
45 seconds

Knee Abductions
45 seconds

Squat Lateral Steps
45 seconds

FIRST SEQUENCE

Hip Thrusts
45 seconds x 3 sets

The closest leg to you should be doing 70% of the work to really isolate each glute. The pulse sneaks in an extra rep while exhausting each side of the booty.

Deadlifts
45 seconds x 3 sets

Level up classic deadlifts by adding a pulse to get even more reps in. Alternating one foot forward evenly targets each side of the booty to build consistent, even strength.

Lunges
45 seconds x 3 sets

Just like with the previous move, adding a pulse gives you more volume and burns out each leg one at a time. Make sure to focus your weight on your front leg while maintaining good form to target your quads and glutes.

SECOND SEQUENCE

Box Squats
45 seconds x 3 sets

Sequence two starts out with a bang thanks to these tough box squats. The pulse will have your glutes and abs quickly screaming for mercy while the bench helps ensure you’re hitting full range of motion with each rep.

Calf Raises  
45 seconds x 3 sets

This move will challenge your balance, especially with the BodyBar and ankle weight intensifiers. This is a great full leg workout that also targets your smaller, hard-to-reach slow-twitch calf muscles.

Good Morning Pulses
45 seconds x 3 sets

Pulsing between each step of the move is going to work your derriere and core like nothing else. Extend fully in your good morning to get a full range of motion in your legs and booty.

FINISHER

Alternating Hyper Reverse
45 Seconds x 4 sets

Hold tight to the bench and engage your core to keep your balance and give your kickbacks some power. Squeeze the glutes to really focus the work in your booty rather than just your legs.

Clams
45 Seconds x 4 sets

Lock your bottom leg to the ground and keep your hips forward to really target the working glute. Squeeze hard in that top glute and keep moving to shape and tone your derriere. Work just one side per set to burn out each glute in this finisher move.

Bridge Pulses  
45 Seconds x 4 sets

Speed up these bridges to get a ton of reps in without ever fully releasing to the ground. Your glutes, cores, and hamstrings are all working together to lift and support you while building full body strength.

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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