Uploaded November 2016 | Updated September 2026, 18 hours ago

---

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

6 Week Challenge (Intermediate to Advanced)
youtube.com/channel/UCuMji705UQm_gX7NRUcyPPg
***This channel is a paid subscription channel and is not available in all countries. If it is not available in your country, please email me at christinesalus@gmail.com for another option.

Tell me what kind of workouts you want me to create! Support me on Patreon patreon.com/christinesalus

my INSTA - @christinesalus

Warm up:
1) 30 Seconds jumping jacks
2) 30 seconds lateral lunge (right leg)
3) 30 seconds bird-dog (right side)
4) 30 seconds lateral lunge (left leg)
5) 30 seconds bird-dog (left side)
6) 30 seconds squat and pivot
7) 60 seconds glute bridge

Part 1: HIIT (50:10) Complete 3 rounds
1) prisoner squat jumping jacks
2) 1 box jump, 1 tuck jump
3) frog plank jump step overs
4) 3 bunny hops, overhead press
5) star burpees

Part 2: Core and Glute strength Circuit (3 rounds)
1) Pendulum pushups (8 reps)
2) sumo squats (16 reps)

Part 3: Tabata and Strength

Tabata combo #1 - power step ups // elevated plank w/ glute raise

20 reps reverse lunge w/ knee up and bicep curl (right leg)

Tabata combo #2 - jugglers // KB swings

20 reps reverse lunge w/ knee up and bicep curl (left leg)

FINISHER:
10 reps - burpee w/ 2 plank jacks w/ shoulder tap, 1 commando plank and one pushup
10 reps - burpee w/ 2 plank jacks w/ shoulder tap, 1 commando plank
10 reps - burpee w/ 2 plank jacks w/ shoulder tap
6 reps - burpee (no pushup) with tuck jump.