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 Sep 1, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Pull-ups
- 12 Hollow holds
- 10 Chest-to-bar pull-ups
- 12 Sandbag Good Mornings (35 lbs Sandbag)
- 10 High knees
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Jump lunges
- 40 Pistol squats
- 40 Thrusters
- 30 Lateral bounds
- 40 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: EMOM - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Squat to press
- 8 Clean and press
- 12 Sprint intervals
- 12 Russian twists
- 10 GHD sit-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Pike push-ups
- 40 Heavy Kettlebell Swings
- 30 Sandbag Cleans (40 lbs Sandbag)
- 40 Press
- 40 Lateral bounds
Cool-down: 5 minutes stretching
Friday - Cardio
Format: EMOM - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 High knees
- 10 Sprint intervals
- 12 Bear crawls
- 8 Renegade rows
- 8 Side plank
Cool-down: 5 minutes stretching
Saturday - Functional
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Kettlebell swings
- 12 Rope climbs
- 12 Butt kickers
- 15 Push-ups
- 15 Pistol squats
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Yoga flow
- 30 Light stretching
- 30 Walking
- 40 Foam rolling
Cool-down: 5 minutes stretching