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 25, 2025
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 Diamond push-ups
- 30 Push-ups
- 40 Jump rope
- 40 Hollow holds
- 40 Planche push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: EMOM - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Lunges
- 10 Cossack squats
- 8 Man makers
- 10 Mountain climbers
- 8 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: AMRAP - 18 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Clean and press
- 15 Burpees
- 12 Lateral bounds
- 15 Flutter kicks
- 20 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Chest-to-bar pull-ups
- 15 High knees
- 20 Heavy Kettlebell Swings
- 12 Kettlebell swings
- 12 Sandbag Squats (40 lbs Sandbag)
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Mountain climbers
- 20 Jumping jacks
- 20 Squat to press
- 20 Turkish get-ups
- 25 Side plank
Cool-down: 5 minutes stretching
Saturday - Functional
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Medicine ball slams
- 8 Lateral bounds
- 8 Sled pushes/pulls
- 8 Wide-grip pull-ups
- 12 Bear crawls
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Yoga flow
- 40 Light stretching
- 40 Walking
- 40 Foam rolling
Cool-down: 5 minutes stretching