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 30, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Handstand push-ups
- 30 Step-ups
- 40 Diamond push-ups
- 30 Sandbag Lunges (40 lbs Sandbag)
- 40 Muscle-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Air squats
- 40 Jump lunges
- 30 Burpees
- 40 Jumping jacks
- 40 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: RFT - 5 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Renegade rows
- 25 GHD sit-ups
- 20 Sandbag Squats (30 lbs Sandbag)
- 20 Step-ups
- 25 Leg raises
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Wall balls
- 25 Deadlifts
- 25 Pike push-ups
- 25 Box jumps
- 20 Heavy Kettlebell Swings
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Mountain climbers
- 25 High knees
- 20 Clean and press
- 25 Turkish get-ups
- 25 Plank
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Lateral bounds
- 30 Sled pushes/pulls
- 40 Clean and press
- 30 Sandbag Shoulder-to-Overhead (30 lbs Sandbag)
- 30 Push-ups
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Yoga flow
- 10 Light stretching
- 12 Walking
- 10 Foam rolling
Cool-down: 5 minutes stretching