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 May 4, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Chest-to-bar pull-ups
- 20 Wide-grip pull-ups
- 25 Jumping jacks
- 20 Leg raises
- 25 Planche push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Single-leg squats
- 30 Lunges
- 30 Turkish get-ups
- 40 High knees
- 40 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Devil press
- 30 Squat to press
- 30 Box jumps
- 40 Dead bugs
- 30 GHD sit-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Deadlifts
- 25 Farmer's walk
- 20 Push-ups
- 20 Box jumps
- 20 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: EMOM - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 High knees
- 12 Lateral bounds
- 8 Bear crawls
- 10 Burpees
- 10 Side plank
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Bear crawls
- 40 Wide-grip pull-ups
- 40 Jump lunges
- 40 Kettlebell swings
- 30 Sled pushes/pulls
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Yoga flow
- 12 Light stretching
- 20 Walking
- 15 Foam rolling
Cool-down: 5 minutes stretching