Uploaded January 2018 | Updated September 2026, 2 days ago
Online Coaching with me - info & application form here: christinesalus.com/coaching
My new 6 month Weightlifting Program:
christinesalus.com/make-tight-feel-right
If you enjoy my free workouts, consider supporting my channel on Patreon! patreon.com/christinesalus
My instagram - @christinesalus
Check out my recipe ebook 'This Is How I Eat' christinesalus.com/this-is-how-i-eat
[A collection of my favourite easy, high protein plant-based meals]
Just in case you're jonesing for more of my workouts ;)
Join my FREE 7 Day jumpstart program: christinesalus.com/jumpstart
15 Week HIITCamp program (all levels + nutrition guide)
christinesalus.com/hiitcamp
Bands etc. I recommend on Amazon
amazon.com/shop/influencer-8560b8d2?ref=ac_inf_hm_vp
Workout Breakdown:
Warm-up (50:10)
1) Jumping Jacks
2) squat and twist
3) ATW lunge
4) glute bridge with hip abduction (use band)
5) bird-dog
Circuit 1: (keep repeating for 10 min)
-assisted pistol squats (3 per leg)
- deficit deadlifts (12 reps)
- bicep curl into army press (10 reps)
Circuit 2: (keep repeating for 10 minutes)
-weighted single leg hip thrusts ( 8 per leg)
- tricep pushups (10 reps)
- tricep kickbacks (10 reps)
- rear delt fly ( 10 reps)
Circuit 3 (keep repeating for 10 minutes)
-pike sliders (10 reps)
-SL calf raises (16 reps per leg)
- superman pulses (12 reps)
-standing banded hip abduction (12 reps per leg)
Circuit 4 (50:10) (one round)
1) front raise, lunge, lateral raise (right leg)
2) bicep burpees
3) front raise, lunge, lateral raise (left leg)
4) ATW burpees
5) speed skaters
6) side shuffle plus heel click
7) 4 mountain climbers, 4 froggers
8) get-ups
9) plank jack with shoulder tap 4x, commando plank
10) lateral hops 4x, 180 degree tuck jump
Online Coaching with me - info & application form here: christinesalus.com/coaching
My new 6 month Weightlifting Program:
christinesalus.com/make-tight-feel-right
If you enjoy my free workouts, consider supporting my channel on Patreon! patreon.com/christinesalus
My instagram - @christinesalus
Check out my recipe ebook 'This Is How I Eat' christinesalus.com/this-is-how-i-eat
[A collection of my favourite easy, high protein plant-based meals]
Just in case you're jonesing for more of my workouts ;)
Join my FREE 7 Day jumpstart program: christinesalus.com/jumpstart
15 Week HIITCamp program (all levels + nutrition guide)
christinesalus.com/hiitcamp
Bands etc. I recommend on Amazon
amazon.com/shop/influencer-8560b8d2?ref=ac_inf_hm_vp
Workout Breakdown:
Warm-up (50:10)
1) Jumping Jacks
2) squat and twist
3) ATW lunge
4) glute bridge with hip abduction (use band)
5) bird-dog
Circuit 1: (keep repeating for 10 min)
-assisted pistol squats (3 per leg)
- deficit deadlifts (12 reps)
- bicep curl into army press (10 reps)
Circuit 2: (keep repeating for 10 minutes)
-weighted single leg hip thrusts ( 8 per leg)
- tricep pushups (10 reps)
- tricep kickbacks (10 reps)
- rear delt fly ( 10 reps)
Circuit 3 (keep repeating for 10 minutes)
-pike sliders (10 reps)
-SL calf raises (16 reps per leg)
- superman pulses (12 reps)
-standing banded hip abduction (12 reps per leg)
Circuit 4 (50:10) (one round)
1) front raise, lunge, lateral raise (right leg)
2) bicep burpees
3) front raise, lunge, lateral raise (left leg)
4) ATW burpees
5) speed skaters
6) side shuffle plus heel click
7) 4 mountain climbers, 4 froggers
8) get-ups
9) plank jack with shoulder tap 4x, commando plank
10) lateral hops 4x, 180 degree tuck jump
