Hey guys,

This is another workout from Round Booty series.

Here again, the workout contains two parts- activation and strengthening.

For the activation you will need two power bands. However you can do it with one only, or even without a band, but i do recommend you to buy this cheap and small peace of equipment as it makes a huge difference. Challenge yourself. With the bands and also with the weights, but never sacrifice your proper form for more reps or for a heavier weight.

Check the workout breakdown:

Needed equipment:

• Power Bands- Heavy and Medium resistance;
• A Dumbbell- I am using 7,5kg (16,5lbs) DB;
• A Kettlebell – I am using 16kg (35lbs) KB;

WO:

Part1:

HIIT 20/10
1. Banded Compass Squat Jumps;
2. Banded Hollow Body Abduction;
4 rounds

1:00min REST

HIIT 20/10
1. Plank Leg Raise;
2. Squat Sprawl;
4 rounds

1:00min REST

Part2:

7min AMRAP
1. KB Hike x6 to Jump Lunge x6;
Every next round, increase the number of the reps with 4 (Round 1: 6+6; Round 2: 10+10; Round 3: 14+14 etc);

1:00min REST

7min AMRAP
1. DB Snatch x6 to KB Deadlift x6;
Every next round, increase the number of the reps with 4 (Round 1: 6+6; Round 2: 10+10; Round 3: 14+14 etc);
Note: Go heavy for this round. Feel free to extend the AMRAP to 8mins in order to finish 22rep round;

Never skip your warm up

Now move to your workout:

Enjoy!

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