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 27, 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 Butt kickers
- 40 Flutter kicks
- 40 Pull-ups
- 30 Planche push-ups
- 30 Sandbag Burpee Over (25 lbs Sandbag)
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Pistol squats
- 40 Single-leg squats
- 30 Devil press
- 40 Sprint intervals
- 40 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: EMOM - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Burpees
- 12 Turkish get-ups
- 10 Jump rope
- 10 Flutter kicks
- 12 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Deadlifts
- 15 Farmer's walk
- 12 Pull-ups
- 12 Box jumps
- 12 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Step-ups
- 20 Box jumps
- 12 Squat to press
- 20 Burpees
- 20 Flutter kicks
Cool-down: 5 minutes stretching
Saturday - Functional
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Squat to press
- 12 Jump squats
- 20 Diamond push-ups
- 20 Rope climbs
- 15 Mountain climbers
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Yoga flow
- 25 Light stretching
- 20 Walking
- 25 Foam rolling
Cool-down: 5 minutes stretching