Uploaded April 2017 | Updated September 2026, 13 hours ago

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Workouts will only get you so far! Proper nutrition is KEY in order to get results. 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]

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This workout will burn 500-800 Calories.

Warm-Up (50:10)
1) 2x reverse lunge, 2x jumping jack
2) bird-dog
3) 2x lateral lunge, 2x jumping jack
4) glute bridge

Part 1: Cardio-Core + kickboxing (50:10)
1) lunge back, 2x switch kick (right leg)
2) jab, cross, jab, 2x side kick (right leg)
3) pushup into side plank
4) suffle, punch, tuck jump
5) lunge back, 2x switch kick (left leg)
6) jab, cross, jab, 2x side kick (left leg)
7) 10x mountain climbers, 1 frog plank jump
8) KB swings

Part 2: Legs, Inner/outer Thighs, glutes
1) sumo squats (16 reps)
2) jump squats (16 reps)
3) inner thigh leg lifts (20 reps per leg)
4) Band X walk (AMRAP)

(complete 1 round of above exercises, do the Tabata below and then repeat above exercise again)

Tabata (20:10 for 4 min) : weighted side step ups // power step ups

Part 3: Back

*Complete 1 more round of the Cardio Core Kickboxing section before proceeding to the exercises below:

1) Dive bomer pushups (10 reps)
2) bent over rows (12 reps)
3) commando rows (10 reps per arm)
4) supermans

(complete 1 round of above exercises, do the Tabata below and then repeat above exercise again)

Tabata (20:10 for 4 min): weighted curtsy lunges // switch lunges

FINISHER:
20 reps get-ups