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 Aug 17, 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 Chest-to-bar pull-ups
- 40 Box jumps
- 30 Flutter kicks
- 30 One-arm push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Lunges
- 15 Jump lunges
- 20 Man makers
- 20 High knees
- 20 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Sandbag Shoulder-to-Overhead (35 lbs Sandbag)
- 8 Lateral bounds
- 10 Devil press
- 12 Hollow holds
- 12 Renegade rows
Cool-down: 5 minutes stretching
Thursday - Strength
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Dumbbell rows
- 10 Deadlifts
- 12 Diamond push-ups
- 12 Box jumps
- 8 Heavy Kettlebell Swings
Cool-down: 5 minutes stretching
Friday - Cardio
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 High knees
- 15 Jump rope
- 12 Turkish get-ups
- 12 Thrusters
- 20 Leg raises
Cool-down: 5 minutes stretching
Saturday - Functional
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Press
- 25 Man makers
- 20 Step-ups
- 20 Push-ups
- 20 Jump squats
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Yoga flow
- 30 Light stretching
- 40 Walking
- 40 Foam rolling
Cool-down: 5 minutes stretching