Hey guys,

This is another workout from the Round Booty series.

As usual the workout is separated in two parts, however this time they both are HIIT.

The first one is so-called 30/60/90. Here for every 3 seconds of work we get 1 second of rest. This means that we are going to do 30sec on, followed by 10sec off, 60sec on, 20sec off, 90sec on 30sec off.  But that’s not all- even though we have 60sec and 90sec intervals, we are going to switch between exercises every 30sec. So for instance in the second interval that is 60sec, we will do 30sec of one exercise and then immediately after  with no additional rest we will switch into another exercise for the next 30sec. In this way for Part1 we will do 6 different exercises. You are going to need a power band, however all the exercises can be done with no equipment as well.

The second part is a standard HIIT 45/15, where we will do 4 different exercises, repeating them for each side, then rest for 1min and do one more round.

Check the workout breakdown, get familiar with the exercises, proper form and easier modifications:

Needed equipment:

• A Power Band (optional);
• A Light Kettlebell- I am using my 12kg (26lbs) KB;
• A Heavy Kettlebell- I am using my 16kg(36lbs) KB (optional);

WO:

Part1:

HIIT 30/60/90
1. 30/10 – Banded Lateral Walk;
2. 60/20 – Banded Glute Bridge (for 30sec) + Banded Frog Pump (for 30sec);
3. 90/30 – Banded Squat Hold (for 30sec) + Banded Squat Pulse (for 30sec) + Banded Squat Jump (30sec);

2 rounds

1:30min REST

Part2:

17min HIIT 45/15
1. Single Arm KB Backward Lunge to Single Leg Deadlift (R) (12kg/26lbs KB);
2. Single Arm KB Rack Squat to Curtsy Lunge (R) (12kg/26lbs KB);
3. KB Swing (16kg/35lbs KB);
4. Bear Crawl Fire Feet (Bodyweight);

5. Single Arm KB Backward Lunge to Single Leg Deadlift (L) (12kg/26lbs KB);
6. Single Arm KB Rack Squat to Curtsy Lunge (L) (12kg/26lbs KB);
7. KB Swing (16kg/35lbs KB);
8. Bear Crawl Fire Feet (Bodyweight);

1min REST

2 rounds

Never skip your warm up

Now move to your workout:

Enjoy!

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