Uploaded July 2017 | Updated September 2026, 1 day 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 600-900 calories)
Warm-up: (50:10)
1) Jumping Jacks
2) Around the world lunges
3) squat and twist
4) bird-dog
+20 reps Glute Bridge
Part 1:HIIT (50:10)
1) Prisoner Squat Jumping jacks
2) SL hip thrust (right leg)
3) Side power step-up burpee
4) SL hip thrust (left leg)
5) power step up, switch lunge
6) Goblet 1 3/4 squats
Part 2: Upper Body Strength (Complete 2 rounds of the following)
1) Max Pushups from your toes. Rest 5 seconds, max pushups from your knees.
2) Get up, bicep curl, OH press (10 reps total)
3) Max bench dips with your legs straight, rest for 5 seconds then max bench dips with your legs bent and feet closer to your body)
4) plank rows (10 per arm)
5) lateral raises (10 reps)
Part 3: Tabata (20:10 for 4 min)
-side plank leg raises
-high knees
Part 4: Repeat HIIT section (part 1)
Part 5: Lower Body Strength (complete 2 rounds)
1) Stiff Leg deadlift (14 reps)
2) Lateral band walks (max)
3) Side squat + curtsy lunge combo (10 per leg)
4) stability ball hamstring curls (12 reps)
5) banded glute kickbacks (10 per leg)
Part 6: Tabata (20:10 for 4 min)(you will run through these exercises 2x)
1) knee raise and extend legs
2) lateral towel hops
3) knee raise and extend legs
4) chair plank hops
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 600-900 calories)
Warm-up: (50:10)
1) Jumping Jacks
2) Around the world lunges
3) squat and twist
4) bird-dog
+20 reps Glute Bridge
Part 1:HIIT (50:10)
1) Prisoner Squat Jumping jacks
2) SL hip thrust (right leg)
3) Side power step-up burpee
4) SL hip thrust (left leg)
5) power step up, switch lunge
6) Goblet 1 3/4 squats
Part 2: Upper Body Strength (Complete 2 rounds of the following)
1) Max Pushups from your toes. Rest 5 seconds, max pushups from your knees.
2) Get up, bicep curl, OH press (10 reps total)
3) Max bench dips with your legs straight, rest for 5 seconds then max bench dips with your legs bent and feet closer to your body)
4) plank rows (10 per arm)
5) lateral raises (10 reps)
Part 3: Tabata (20:10 for 4 min)
-side plank leg raises
-high knees
Part 4: Repeat HIIT section (part 1)
Part 5: Lower Body Strength (complete 2 rounds)
1) Stiff Leg deadlift (14 reps)
2) Lateral band walks (max)
3) Side squat + curtsy lunge combo (10 per leg)
4) stability ball hamstring curls (12 reps)
5) banded glute kickbacks (10 per leg)
Part 6: Tabata (20:10 for 4 min)(you will run through these exercises 2x)
1) knee raise and extend legs
2) lateral towel hops
3) knee raise and extend legs
4) chair plank hops
