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: Beginner
Week of Jun 23, 2025
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:
- 20 Diamond push-ups
- 20 Ring rows
- 20 Sprint intervals
- 30 Bicycle crunches
- 20 Sandbag Burpee Over (15 lbs Sandbag)
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 5 Jump squats
- 8 Air squats
- 8 Thrusters
- 8 Jump rope
- 5 Sandbag Shoulder-to-Overhead (20 lbs Sandbag)
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Burpees
- 10 Renegade rows
- 12 High knees
- 12 Side plank
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 18 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Press
- 12 Kettlebell swings
- 10 Handstand push-ups
- 8 High knees
- 8 Sandbag Bear Hug Squats (15 lbs Sandbag)
Cool-down: 5 minutes stretching
Friday - Cardio
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 5 Jumping jacks
- 8 Step-ups
- 8 Man makers
- 8 Thrusters
- 8 Dead bugs
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Overhead press
- 20 Sandbag Rows (10 lbs Sandbag)
- 30 Chest-to-bar pull-ups
- 30 Sprint intervals
- 30 Lunges
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Yoga flow
- 5 Light stretching
- 5 Walking
- 5 Foam rolling
Cool-down: 5 minutes stretching