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 Apr 6, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Diamond push-ups
- 12 Pike push-ups
- 8 Jump rope
- 10 Bicycle crunches
- 12 One-arm push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Dragon squats
- 12 Step-ups
- 20 Sandbag Good Mornings (30 lbs Sandbag)
- 15 Lunges
- 20 Man makers
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Burpees
- 12 Bear crawls
- 10 Jumping jacks
- 10 Hollow holds
- 12 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Axle Deadlifts
- 25 Sandbag Squats (25 lbs Sandbag)
- 20 High knees
- 25 Deadlifts
- 25 Dips
Cool-down: 5 minutes stretching
Friday - Cardio
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Jumping jacks
- 40 Step-ups
- 30 Bear crawls
- 30 Clean and press
- 30 Flutter kicks
Cool-down: 5 minutes stretching
Saturday - Functional
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Bear crawls
- 10 Sprint intervals
- 12 Pistol squats
- 12 Push-ups
- 8 Kettlebell swings
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Yoga flow
- 20 Light stretching
- 15 Walking
- 15 Foam rolling
Cool-down: 5 minutes stretching