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 12, 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:
- 40 Pike push-ups
- 40 Push-ups
- 30 Box jumps
- 40 Dead bugs
- 30 Muscle-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Sandbag Lunges (35 lbs Sandbag)
- 40 Bulgarian split squats
- 40 Step-ups
- 40 Dragon squats
- 30 Lunges
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Renegade rows
- 30 Turkish get-ups
- 30 Lateral bounds
- 30 V-ups
- 40 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Dumbbell rows
- 20 Press
- 25 Chest-to-bar pull-ups
- 25 Step-ups
- 25 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Sprint intervals
- 25 Mountain climbers
- 20 Devil press
- 25 Renegade rows
- 25 Hollow holds
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Air squats
- 40 Rope climbs
- 40 Clean and press
- 30 High knees
- 30 Kettlebell swings
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Yoga flow
- 15 Light stretching
- 15 Walking
- 15 Foam rolling
Cool-down: 5 minutes stretching