Uploaded July 2021 | Updated September 2026, 18 hours ago

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Happy Birthday Kate! This one's for you :)

I love doing birthday workouts for my subscribers, if you know someone who would like a dedicated workout, feel free to email me: christinesalus@gmail.com.

Warmup: (50:10)
1) Jacks
2) bird-dog
3) cossack squats
4) 3 way lunges (alternate legs)
5) Glute bridges

HIIT #1 (50:10)
1) pendulum lunge (right leg)
2) frog plank jumps w/ 2 rows
3) pendulum lunge (left leg)
4) bicep burpees
5) hip thrusts with dumbbells
6) pushup into side plank
7) 1 1/2 squats
8) get ups

Tabata #1 (20:10) (8 rounds = 4 min)
high knees // squat walks

HIIT #2 (50:10)
1) pendulum lunge (right leg)
2) frog plank jumps w/ 2 rows
3) pendulum lunge (left leg)
4) bicep burpees
5) hip thrusts with dumbbells
6) pushup into side plank
7) 1 1/2 squats
8) get ups
9) KB swings

Tabata #2
plank jacks w/ shoulder taps // switch lunges