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 Dec 15, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Diamond push-ups
- 20 Pike push-ups
- 20 Lateral bounds
- 25 Bicycle crunches
- 20 Planche push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Box jumps
- 15 Goblet squats
- 20 Air squats
- 12 Dragon squats
- 20 Sandbag Squats (40 lbs Sandbag)
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Turkish get-ups
- 30 Man makers
- 30 Jumping jacks
- 30 Flutter kicks
- 30 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Dumbbell rows
- 25 Press
- 25 Wide-grip pull-ups
- 20 Jumping jacks
- 25 Heavy Kettlebell Swings
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 High knees
- 25 Lateral bounds
- 25 Man makers
- 20 Bear crawls
- 20 Russian twists
Cool-down: 5 minutes stretching
Saturday - Functional
Format: EMOM - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Kettlebell swings
- 10 Bulgarian split squats
- 8 Chest-to-bar pull-ups
- 12 Squat to press
- 12 Rope climbs
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: RFT - 5 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Yoga flow
- 25 Light stretching
- 20 Walking
- 20 Foam rolling
Cool-down: 5 minutes stretching