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 15, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Chest-to-bar pull-ups
- 40 Dips
- 40 Jumping jacks
- 30 Side plank
- 40 Planche push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Single-leg squats
- 30 Devil press
- 30 High knees
- 30 Sandbag Shoulder-to-Overhead (40 lbs Sandbag)
- 30 Lunges
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Sandbag Lunges (30 lbs Sandbag)
- 8 Step-ups
- 10 Squat to press
- 10 Hollow holds
- 10 GHD sit-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Kettlebell swings
- 12 Medicine ball slams
- 12 Chest-to-bar pull-ups
- 20 Jump rope
- 12 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Jump rope
- 8 Sprint intervals
- 10 Clean and press
- 8 Thrusters
- 10 Dead bugs
Cool-down: 5 minutes stretching
Saturday - Functional
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Man makers
- 25 Jump squats
- 20 Dumbbell rows
- 20 Jump rope
- 25 Sled pushes/pulls
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Yoga flow
- 20 Light stretching
- 25 Walking
- 20 Foam rolling
Cool-down: 5 minutes stretching