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 Jun 29, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: RFT - 5 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Diamond push-ups
- 25 Handstand push-ups
- 25 Jump rope
- 20 V-ups
- 25 Muscle-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Goblet squats
- 30 Lunges
- 40 Renegade rows
- 30 Sprint intervals
- 40 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 GHD sit-ups
- 8 Sandbag Shoulder-to-Overhead (25 lbs Sandbag)
- 12 Dead bugs
- 12 Squat to press
- 12 Step-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Dumbbell rows
- 40 Overhead press
- 40 Pike push-ups
- 30 Jumping jacks
- 40 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Step-ups
- 20 Sprint intervals
- 20 Man makers
- 25 Squat to press
- 20 Flutter kicks
Cool-down: 5 minutes stretching
Saturday - Functional
Format: AMRAP - 18 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Jump lunges
- 20 Sandbag Squats (25 lbs Sandbag)
- 15 Press
- 20 Thrusters
- 12 Pike push-ups
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: RFT - 3 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