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 2, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Pull-ups
- 10 Dips
- 12 Butt kickers
- 10 V-ups
- 12 Planche push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Dragon squats
- 10 Devil press
- 10 Bulgarian split squats
- 8 Air squats
- 8 Sandbag Lunges (25 lbs Sandbag)
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: RFT - 5 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Renegade rows
- 20 Devil press
- 20 Butt kickers
- 20 Dead bugs
- 25 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Dumbbell rows
- 8 Jump rope
- 12 Heavy Kettlebell Swings
- 12 Sandbag Good Mornings (30 lbs Sandbag)
- 8 Press
Cool-down: 5 minutes stretching
Friday - Cardio
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Butt kickers
- 15 Box jumps
- 12 Man makers
- 15 Clean and press
- 12 Flutter kicks
Cool-down: 5 minutes stretching
Saturday - Functional
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Kettlebell swings
- 10 Pike push-ups
- 8 Pistol squats
- 8 Burpees
- 8 Box jumps
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Yoga flow
- 40 Light stretching
- 40 Walking
- 30 Foam rolling
Cool-down: 5 minutes stretching