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 30, 2025
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:
- 40 Sandbag Bear Hug Squats (30 lbs Sandbag)
- 40 Pull-ups
- 30 One-arm push-ups
- 40 Plank
- 30 Pike push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Pistol squats
- 25 Bulgarian split squats
- 25 Thrusters
- 25 High knees
- 20 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Devil press
- 25 Burpees
- 25 Mountain climbers
- 20 Russian twists
- 20 GHD sit-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Medicine ball slams
- 20 Dumbbell rows
- 15 Handstand push-ups
- 15 Sprint intervals
- 20 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Butt kickers
- 20 High knees
- 25 Turkish get-ups
- 20 Burpees
- 25 V-ups
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Rope climbs
- 40 Box jumps
- 40 Air squats
- 40 Turkish get-ups
- 40 Wall balls
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: EMOM - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Yoga flow
- 12 Light stretching
- 10 Walking
- 12 Foam rolling
Cool-down: 5 minutes stretching