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 Feb 16, 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:
- 30 Ring rows
- 30 Handstand push-ups
- 30 Mountain climbers
- 40 Sit-ups
- 30 One-arm push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Pistol squats
- 25 Lunges
- 25 Clean and press
- 25 Mountain climbers
- 25 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Bear crawls
- 15 Sandbag Bear Hug Squats (25 lbs Sandbag)
- 20 Step-ups
- 15 Bar muscle-ups
- 15 Burpees
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Sandbag Rows (25 lbs Sandbag)
- 20 Pull-ups
- 20 Butt kickers
- 25 Farmer's walk
- 20 Heavy Kettlebell Swings
Cool-down: 5 minutes stretching
Friday - Cardio
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Mountain climbers
- 8 Step-ups
- 8 Devil press
- 12 Renegade rows
- 10 V-ups
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Bear crawls
- 40 Squats
- 30 Sandbag Front Squats (35 lbs Sandbag)
- 40 Butt kickers
- 40 Sled pushes/pulls
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Yoga flow
- 20 Light stretching
- 12 Walking
- 20 Foam rolling
Cool-down: 5 minutes stretching