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 May 25, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Dips
- 40 Wide-grip pull-ups
- 40 Lateral bounds
- 30 Dead bugs
- 40 One-arm push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Bulgarian split squats
- 12 Cossack squats
- 15 Bear crawls
- 20 Step-ups
- 20 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Renegade rows
- 25 Turkish get-ups
- 25 Butt kickers
- 20 Russian twists
- 25 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Farmer's walk
- 30 Kettlebell swings
- 30 Diamond push-ups
- 40 Lateral bounds
- 30 Axle Deadlifts
Cool-down: 5 minutes stretching
Friday - Cardio
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Step-ups
- 30 Mountain climbers
- 40 Clean and press
- 40 Renegade rows
- 40 Dead bugs
Cool-down: 5 minutes stretching
Saturday - Functional
Format: AMRAP - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Jump lunges
- 20 Butt kickers
- 20 Turkish get-ups
- 20 Dips
- 15 Sled pushes/pulls
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Yoga flow
- 12 Light stretching
- 8 Walking
- 12 Foam rolling
Cool-down: 5 minutes stretching