Uploaded May 2017 | Updated September 2026, 8 hours ago
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
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.
Workout Breakdown: (burns about 700 calories)
Warm-up:
1)Jog + Reach x 10, Jumping jacks x 10 (repeat 5x)
2) Around the world squat + lunge combo - 6 per side
3) bird-dog - 12 reps
4) glute bridge - 20 reps
5) Band X walk - AMRAP
Ladder 1:
1) 11 Squat + Press, 1 squat jump
2) 10 Squat + Press, 2 squat jumps
3) 9 Squat and press, 3 squat jumps
...and so on, until you reach 1 Squat and press and 11 squat jumps
Ladder 2:
1) 20 Pushups, 6 starjump-burpee-tucks
2) 15 pushups, 8 starjump-burpee-tucks
3) 10 pushups, 10 starjump-burpee-tucks
4) 5 pushups, 12 starjump-burpee-tucks
Ladder 3:
1) 12 reps (per leg) single leg hip thrust, 10 plyo lunges (per leg)
2) 10 reps (per leg) single leg hip thrust, 12 plyo lunges (per leg)
3) 8 reps (per leg) single leg hip thrust, 14 plyo lunges (per leg)
4) 6 reps (per leg) single leg hip thrust, 16 plyo lunges (per leg)
Tabata (20:10 for 4 min)
jugglers // mountain climber sliders
Finisher Combo: Complete 10 reps
Romanian deadlift x 2, Curtsy lunge x 2, plank jacks x 2, lateral raise x 2
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
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.
Workout Breakdown: (burns about 700 calories)
Warm-up:
1)Jog + Reach x 10, Jumping jacks x 10 (repeat 5x)
2) Around the world squat + lunge combo - 6 per side
3) bird-dog - 12 reps
4) glute bridge - 20 reps
5) Band X walk - AMRAP
Ladder 1:
1) 11 Squat + Press, 1 squat jump
2) 10 Squat + Press, 2 squat jumps
3) 9 Squat and press, 3 squat jumps
...and so on, until you reach 1 Squat and press and 11 squat jumps
Ladder 2:
1) 20 Pushups, 6 starjump-burpee-tucks
2) 15 pushups, 8 starjump-burpee-tucks
3) 10 pushups, 10 starjump-burpee-tucks
4) 5 pushups, 12 starjump-burpee-tucks
Ladder 3:
1) 12 reps (per leg) single leg hip thrust, 10 plyo lunges (per leg)
2) 10 reps (per leg) single leg hip thrust, 12 plyo lunges (per leg)
3) 8 reps (per leg) single leg hip thrust, 14 plyo lunges (per leg)
4) 6 reps (per leg) single leg hip thrust, 16 plyo lunges (per leg)
Tabata (20:10 for 4 min)
jugglers // mountain climber sliders
Finisher Combo: Complete 10 reps
Romanian deadlift x 2, Curtsy lunge x 2, plank jacks x 2, lateral raise x 2
