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 29, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Chest-to-bar pull-ups
- 10 Sprint intervals
- 10 Bicycle crunches
- 10 Sandbag Good Mornings (25 lbs Sandbag)
- 8 Diamond push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Goblet squats
- 20 Jump squats
- 15 Turkish get-ups
- 12 Jumping jacks
- 20 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Bear crawls
- 30 Squat to press
- 30 Box jumps
- 40 Flutter kicks
- 40 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Wall balls
- 30 Kettlebell swings
- 40 Sandbag Front Squats (30 lbs Sandbag)
- 40 Push-ups
- 30 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Butt kickers
- 12 High knees
- 12 Devil press
- 8 Renegade rows
- 8 V-ups
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Rope climbs
- 40 Goblet squats
- 30 Squat to press
- 40 Handstand push-ups
- 40 Butt kickers
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Yoga flow
- 15 Light stretching
- 15 Walking
- 12 Foam rolling
Cool-down: 5 minutes stretching