Uploaded November 2017 | Updated September 2026, 3 hours ago

---

Online Coaching with me - info & application form here: christinesalus.com/coaching

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:

Warm-up (50:10)
1) Jumping Jacks
2) Resistance band shoulder circumduction
3) resistance band pull apart
4) bird-dog + pushup

Complete 3 Rounds of the following, as fast as possible, while maintaining good form at all times.

1) Pushups - 20 reps
2) stability ball pec fly - 12 reps
3) bench dips - 16 reps
4) tricep kickbacks - 12 per arm
5) bent over row - 12 reps per arm
6) Kettle bell swings - 20 reps
7) 1/2 burpee with front raise + lateral raise - 10 reps
8) rear delt fly - 15 reps

Shoulder/core finisher: Complete 2 rounds of the following:
1) 1 commando plank, 2 shoulder taps, 1 pike pushup (5 reps)
2)bicep 21's