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 Jan 5, 2026
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 Diamond push-ups
- 40 Sandbag Cleans (40 lbs Sandbag)
- 30 Push-ups
- 40 Planche push-ups
- 40 Box jumps
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Cossack squats
- 25 Single-leg squats
- 25 Clean and press
- 20 Jump rope
- 25 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Renegade rows
- 30 Clean and press
- 30 Butt kickers
- 30 Side plank
- 40 GHD sit-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Handstand push-ups
- 20 Mountain climbers
- 25 Heavy Kettlebell Swings
- 25 Press
- 25 Overhead press
Cool-down: 5 minutes stretching
Friday - Cardio
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Butt kickers
- 20 Lateral bounds
- 20 Devil press
- 20 Burpees
- 20 Dead bugs
Cool-down: 5 minutes stretching
Saturday - Functional
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Jumping jacks
- 12 Sled pushes/pulls
- 15 Jump lunges
- 12 Medicine ball slams
- 12 Pike push-ups
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Yoga flow
- 12 Light stretching
- 20 Walking
- 15 Foam rolling
Cool-down: 5 minutes stretching