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 Nov 3, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Pike push-ups
- 12 Ring rows
- 12 Mountain climbers
- 10 Side plank
- 10 One-arm push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Single-leg squats
- 20 Goblet squats
- 12 Renegade rows
- 20 Jump rope
- 20 Shrimp squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Devil press
- 25 Man makers
- 25 Mountain climbers
- 20 Sit-ups
- 25 GHD sit-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Handstand push-ups
- 12 Press
- 20 Heavy Kettlebell Swings
- 12 Lateral bounds
- 20 Sandbag Front Squats (40 lbs Sandbag)
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Mountain climbers
- 25 Jumping jacks
- 20 Bear crawls
- 20 Burpees
- 25 Dead bugs
Cool-down: 5 minutes stretching
Saturday - Functional
Format: AMRAP - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Lateral bounds
- 12 Man makers
- 15 Medicine ball slams
- 15 Jump squats
- 12 Pike push-ups
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Yoga flow
- 30 Light stretching
- 40 Walking
- 40 Foam rolling
Cool-down: 5 minutes stretching