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 13, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Wide-grip pull-ups
- 8 Box jumps
- 10 Handstand push-ups
- 10 Sandbag Squats (35 lbs Sandbag)
- 8 One-arm push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Shrimp squats
- 8 Jump squats
- 12 Sprint intervals
- 12 Clean and press
- 8 Single-leg squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Bar muscle-ups
- 40 Jumping jacks
- 40 Renegade rows
- 30 Russian twists
- 30 Sandbag Good Mornings (35 lbs Sandbag)
Cool-down: 5 minutes stretching
Thursday - Strength
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Heavy Kettlebell Swings
- 40 Sandbag Squats (40 lbs Sandbag)
- 30 Kettlebell swings
- 30 Butt kickers
- 40 Medicine ball slams
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Mountain climbers
- 25 Lateral bounds
- 20 Bear crawls
- 25 Clean and press
- 20 V-ups
Cool-down: 5 minutes stretching
Saturday - Functional
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Pike push-ups
- 8 Man makers
- 10 Rope climbs
- 12 Overhead press
- 12 Mountain climbers
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Yoga flow
- 10 Light stretching
- 12 Walking
- 12 Foam rolling
Cool-down: 5 minutes stretching