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 Jun 1, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Diamond push-ups
- 40 Pike push-ups
- 30 Lateral bounds
- 30 Sit-ups
- 40 Planche push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Lunges
- 10 Single-leg squats
- 12 Devil press
- 12 Step-ups
- 10 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: AMRAP - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Bear crawls
- 15 Clean and press
- 15 Jump rope
- 12 Flutter kicks
- 20 GHD sit-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Kettlebell swings
- 25 Pull-ups
- 25 Heavy Kettlebell Swings
- 20 Sandbag Shoulder-to-Overhead (40 lbs Sandbag)
- 25 Butt kickers
Cool-down: 5 minutes stretching
Friday - Cardio
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Jumping jacks
- 10 Step-ups
- 12 Squat to press
- 12 Devil press
- 12 Hollow holds
Cool-down: 5 minutes stretching
Saturday - Functional
Format: EMOM - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Squat to press
- 8 Air squats
- 10 Step-ups
- 12 Rope climbs
- 10 Farmer's walk
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Yoga flow
- 20 Light stretching
- 15 Walking
- 15 Foam rolling
Cool-down: 5 minutes stretching