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 Mar 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:
- 40 Pull-ups
- 30 Diamond push-ups
- 40 Mountain climbers
- 40 V-ups
- 30 Planche push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Man makers
- 40 Air squats
- 40 Jump squats
- 40 Sandbag Good Mornings (40 lbs Sandbag)
- 30 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Side plank
- 8 Bear crawls
- 12 Burpees
- 10 Sandbag Burpee Over (35 lbs Sandbag)
- 12 Sprint intervals
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Sandbag Rows (30 lbs Sandbag)
- 20 Butt kickers
- 25 Dumbbell rows
- 25 Medicine ball slams
- 20 Heavy Kettlebell Swings
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Lateral bounds
- 25 Mountain climbers
- 25 Squat to press
- 20 Turkish get-ups
- 20 Sit-ups
Cool-down: 5 minutes stretching
Saturday - Functional
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Jump rope
- 12 Renegade rows
- 15 Single-leg squats
- 15 Deadlifts
- 15 Sled pushes/pulls
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Yoga flow
- 40 Light stretching
- 40 Walking
- 40 Foam rolling
Cool-down: 5 minutes stretching