Uploaded April 2021 | Updated September 2026, 10 hours ago

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Helloooo workout buddies. Here's a quick 30 min workout that isn't too hard but is still challenging enough to get you breathless!

If you enjoy my free workouts, feel free to leave me a tip/donation:
christinesalus.com/donate

All intervals 50:10

Part 1:
1) jacks
2) banded box squats
3) bird-dog
4) alternating curtsy lunge
5) jack burpees
6) prisoner squat jumping jacks
7) 1 squat, 1 jump squat
8) superman plank
9) alternating curtsy lunge w/ dumbbell
10) star burpees

Part 2: (repeat 2x)
1) Bulgarian right leg
2) Bulgarian left leg
3) plank step overs
4) banded weighted box squat
5) high knee toe taps

Part 3: (repeat 2x)
1) SL hip thrust right leg
2) SL hip thrust left leg
3) chair lunges
4) 3x bicep curl, 3x pushup
5) 3 bunny hops, plank, switch