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 24, 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:
- 30 Flutter kicks
- 40 Diamond push-ups
- 30 One-arm push-ups
- 40 Sandbag Cleans (30 lbs Sandbag)
- 30 Mountain climbers
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Lunges
- 40 Clean and press
- 40 Dragon squats
- 30 Lateral bounds
- 30 Jump squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Bar muscle-ups
- 30 Side plank
- 40 Lateral bounds
- 40 Sandbag Cleans (30 lbs Sandbag)
- 40 Devil press
Cool-down: 5 minutes stretching
Thursday - Strength
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Farmer's walk
- 12 Medicine ball slams
- 10 Handstand push-ups
- 10 Mountain climbers
- 12 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Lateral bounds
- 20 Jumping jacks
- 20 Renegade rows
- 25 Man makers
- 20 V-ups
Cool-down: 5 minutes stretching
Saturday - Functional
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Dumbbell rows
- 12 Rope climbs
- 20 Dips
- 12 Thrusters
- 15 Jump squats
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Yoga flow
- 30 Light stretching
- 30 Walking
- 30 Foam rolling
Cool-down: 5 minutes stretching