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 Nov 17, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: RFT - 5 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Pull-ups
- 25 Diamond push-ups
- 20 High knees
- 20 Side plank
- 25 One-arm push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Jump squats
- 40 Cossack squats
- 30 Squat to press
- 40 Jumping jacks
- 30 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Turkish get-ups
- 10 Renegade rows
- 8 Lateral bounds
- 12 V-ups
- 10 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Overhead press
- 30 Press
- 30 Diamond push-ups
- 40 Mountain climbers
- 30 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Step-ups
- 20 Butt kickers
- 25 Clean and press
- 25 Squat to press
- 25 Leg raises
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Sandbag Good Mornings (35 lbs Sandbag)
- 30 Dips
- 40 Sled pushes/pulls
- 30 Sprint intervals
- 30 Devil press
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Yoga flow
- 12 Light stretching
- 10 Walking
- 10 Foam rolling
Cool-down: 5 minutes stretching