Weekly HIIT and Strength Workouts
The Weekly Workouts include a mix of upper, lower, and total body workouts, with a dedicated rest/ active rest day
Level: Advanced
Week of Aug 18, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: AMRAP - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Pike push-ups
- 15 One-arm push-ups
- 15 Dips
- 12 Sprint intervals
- 12 Side plank
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 18 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Jump squats
- 15 Goblet squats
- 20 Squat to press
- 12 Step-ups
- 12 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Turkish get-ups
- 12 Devil press
- 12 High knees
- 12 Side plank
- 8 GHD sit-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Diamond push-ups
- 12 Dumbbell rows
- 12 Deadlifts
- 15 Sandbag Shoulder-to-Overhead (35 lbs Sandbag)
- 15 Butt kickers
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Jumping jacks
- 25 Mountain climbers
- 20 Man makers
- 20 Squat to press
- 20 Russian twists
Cool-down: 5 minutes stretching
Saturday - Functional
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Bulgarian split squats
- 25 Rope climbs
- 20 Chest-to-bar pull-ups
- 20 Jump rope
- 20 Kettlebell swings
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Yoga flow
- 15 Light stretching
- 15 Walking
- 20 Foam rolling
Cool-down: 5 minutes stretching