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 Oct 20, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Ring rows
- 30 Push-ups
- 40 Lateral bounds
- 30 Side plank
- 30 Muscle-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Goblet squats
- 30 Lunges
- 40 Man makers
- 40 Jumping jacks
- 40 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Dead bugs
- 30 Squat to press
- 40 Mountain climbers
- 30 Renegade rows
- 40 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Farmer's walk
- 40 Deadlifts
- 30 Handstand push-ups
- 40 Lateral bounds
- 40 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Lateral bounds
- 25 Jump rope
- 20 Turkish get-ups
- 20 Man makers
- 25 Bicycle crunches
Cool-down: 5 minutes stretching
Saturday - Functional
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Handstand push-ups
- 8 Lunges
- 10 Sandbag Squats (40 lbs Sandbag)
- 10 Jumping jacks
- 8 Rope climbs
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Yoga flow
- 20 Light stretching
- 20 Walking
- 25 Foam rolling
Cool-down: 5 minutes stretching