Name: My Experience w/ Micro Link Hair Extensions // Why I Took Them Out. @ChristineSalus
Uploaded: 2026-09-22T08:17:00-05:00
Duration: 8 min 17 s
Description: My Experience w/ Micro Link Hair Extensions // Why I Took Them Out.

My Experience w/ Micro Link Hair Extensions // Why I Took Them Out.

Christine Salus 2026-09-22 | My Experience w/ Micro Link Hair Extensions // Why I Took Them Out.

Week 5 Day 4

Christine Salus 2021-07-29 | Complete 2 rounds (50:10
1) jack and reach
2) switch lunges
3) plank glute raise (right leg)
4) squat jumps
5) 1 pike pushup, 1 regular pushup
6) lunge back, knee up, lunge back, kick (right leg)
7) plank glute raise (left leg)
8) chair lunges
9) 1 knee in, 1 pike (slider)
10) lunge back, knee up, lunge back, kick (left leg)
11) star burpees
12) 2 low side steps, squat and press
13) drop kick into airplane
14) 4x frog jumps, 4x surfers
15) abs-ball pass

Week 5 Day 1

Christine Salus 2021-07-29 | Part 1: Complete 3 rounds (50:10)
1) touchdowns
2) elevated pushup, kick across
3) 1 heelclick, switch
4) 4 plank hops, 1 star jump

Part 2: Complete 3 rounds (50:10)
1) hi knees
2) 1 tricep pushup, 4 plank jacks
3) 3 bunny hops 1/2 burpee, switch
4) 1 commando plank, 1 pike (with slider)

Finisher: Complete 3 rounds
1) 8 burpees
2) 16 switch lunges

Week 6 Day 4

Christine Salus 2021-07-29 | Time Challenge: Complete 3 rounds
(my time: 47:04)

1) toe touch jacks (50 reps)
2) elevated plank glute raise (12 reps per leg)
3) lunge back, knee up, lunge back, kick (12 reps per leg)
4) scorpion pushups (10 reps)
5) weighted squat jumps (12 reps)
6) step up, step down, bicep curl (12 reps)
7) 100 hi knee toe taps
8) 1 front raise, 1 lateral raise (10 reps)
9) 1 leg squat (10 reps per leg)

Finisher: Complete 3 rounds
1) 8 star burpees
2) hip thrusts (12 per leg)

Week 6 Day 3

Christine Salus 2021-07-29 | Circuit 1: Complete 3 rounds
1) curtsy lunge (10 reps per leg)
2) pushup with lateral raise (8 per side)
3) single leg bridge (10 per leg)

Circuit 2: Complete 3 rounds
1) deadlift with row (10 reps)
2) stir the pot (20 seconds work, 10 seconds rest - 3x)

Circuit 3: Complete 3 rounds
1) lunge with bicep curl (10 per leg)
2) overhead tricep extension (10-12 reps)
3) KB swing (20 reps)

Week 6 Day 1

Christine Salus 2021-07-29 | Part 1: Complete 3 rounds (50:10)

1) skaters with touchdown
2) squat jump, lunge back, switch
3) plank jack with shoulder tap
4) step up, knee up, lunge back, switch
5) 10 hi knees, drop down, power up, tuck jump
6) KB swings

Part 2: Complete 3 rounds (50:10)

1) heel clicks
2) knee tuck + cross under pushups
3) 10 hi knees, drop down, power up, switch
4) pivot slider pushups
5) jump in+out, 2 sumos
6) 10 mountain climbers, 10 crabshacks

Week 4 Day 5

Christine Salus 2021-07-29 | Part 1: Complete 4 rounds (50:10)
1) Toe touch jacks
2) breakdance pushups
3) glute bridge (right leg)
4) 10 hi knees, 2 tuck jumps
5) glute bridge (left leg)
6) plank step over burpee

Part 2: Complete 2 rounds (50:10)
1) side plank kick outs (right side)
2) squat jump pushups
3) side plank kick outs (left side)
4) tuck abs with overhead press

Week 5 day 2

Christine Salus 2021-07-29 | Part 1: Complete 4 rounds (50:10)
1) prisoner squat jumping jack
2) 3 tricep pushups, 1 box jump
3) 1 switch lunge, 1 oblique chop
4) 2x squat with leg lift, 2x criss cross jacks
5) 1 legged pushup, hop over weight
6) 2x elbow hops, 2x plank knee-to-elbow touches
7) V abs (alternate sides)

Part 2: Complete 3 rounds (30:10)
1) weighted squat hops
2) lunge with lateral raise (right leg)
3) elevated pushup with toe touch
4) lunge with lateral raise (left leg)
5) jugglers
6) V hold

Finisher: Complete 3 rounds
1) jump fwd, jump back, jump up, pushup (5 reps)
2) bridge sliders (12 reps)

Week 5 Day 3

Christine Salus 2021-07-29 | Circuit 1: Complete 5 rounds
1) squats (10 reps)
2) deadlifts (10 reps)

Circuit 2: Complete 3 rounds
1) bicep curls (21’s)
2) tricep pushups (10 reps)

Circuit 3: Complete 2 rounds
1) cosgrove plank (12 reps)
2) side plank with leg lift (8 per side)

Finisher: (10 min) Complete 2 rounds (20:10)
1) speed squats
2) pushups
3) switch lunges
4) plank
5) jump squat
6) mountain climber
7) split speed squat (right leg)
8) split speed squat (left leg)
9) burpees
10) jumping jacks

Week 5 Day 5

Christine Salus 2021-07-29 | Part 1: Complete 3 rounds (50:10)

1) 4x squat jumps, 4x switch lunge
2) 1/2 burpee with tuck jump
3) 3 tricep pushups, walk hands to feet
4) pulse squats (3 low pulses, 3 mid range, 3 full, 1 hop)
5) jab, cross, jab, kick switch
6) hip thrusts (right leg)
7) 1 lateral hop, 2 switch lunges
8) hip thrusts (left leg)

Ab Bonus: Complete 2 rounds

1) superman plank with knee tuck (10 reps)
2) russian twist (20 reps)
3) plank knee tucks (1 oblique, 1 wide) (10 per leg)
4) oblique leg raises (20 reps)

Week 6 Day 5 | Grand Finale!!

Christine Salus 2021-07-29 | Part 1: Complete 2 rounds (50:10)
1) Burpees
2) 6 switch lunges, 10 mountain climbers
3) pushup into side plank, lift leg
4) plie squats: 6 pulse squats, 3 full squats
5) plank row burpees
6) V abs (arms in and out)

Part 2: Complete 1 round
1) bulgarian right leg (12 reps)
2) bulgarian left leg (12 reps)
3) army press (12 reps)
4) leg raise with reverse crunch (12 reps

Part 3: Complete 2 rounds (30:10)
1) squat jumps
2) elevated 1-leg pushup with knee tuck
3) squat with leg lift, squat with over head press (right leg)
4) pendulums
5) squat with leg lift, squat with overhead press (left leg)
6) tricep pushups
7) jugglers
8) v-hold

Part 4: Complete 1 round
1) bulgarian right leg (12 reps)
2) bulgarian left leg (12 reps)
3) army press (12 reps)
4) leg raise with reverse crunch (12 reps)

Part 5: Complete 2 rounds (50:10)
1) Burpees
2) 6 switch lunges, 10 mountain climbers
3) pushup into side plank, lift leg
4) plie squats: 6 pulse squats, 3 full squats
5) plank row burpees
6) V abs (arms in and out)

Part 6: Complete 1 round
1) bulgarian right leg (12 reps)
2) bulgarian left leg (12 reps)
3) army press (12 reps)
4) leg raise with reverse crunch (12 reps)

Part 7: Complete 2 rounds (30:10)
1) squat jumps
2) elevated 1-leg pushup with knee tuck
3) squat with leg lift, squat with over head press (right leg)
4) pendulums
5) squat with leg lift, squat with overhead press (left leg)
6) tricep pushups
7) jugglers
8) v-hold

Part 8: Complete 1 round
1) bulgarian right leg (12 reps)
2) bulgarian left leg (12 reps)
3) army press (12 reps)
4) leg raise with reverse crunch (12 reps)

Week 4 Day 4

Christine Salus 2021-07-29 | Time Challenge!! Complete 3 rounds of the following exercises as fast as possible

(My time - 27:44)

1) Burpees (10 reps)
2) step up, knee up, lunge back, switch (12 reps)
3) tricep dips (10 reps)
4) jugglers (20 reps)
5) pivot slider pushups (10 reps)
6) side squat, squat jump (alternate sides) (10 reps per leg)
7) around the world (12 reps)
8) hip thrusts (15 per leg)

Bonus Cardio 24 min

Christine Salus 2021-07-29 | Complete 3 rounds (50:10)

1) prisoner squat jumping jacks
2) tricep pushup burpees
3) jack+reach
4) mountain climbers
5) lateral 1-legged hops
6) squat jump pushups
7) hi knees
8) switch kicks

Week 6 Day 2

Christine Salus 2021-07-29 | Part 1: Complete 3 rounds (50:10)
1) prisoner squat jumping jacks
2) elevated pushup with wide knee tuck
3) bulgarian (right leg)
4) mountain climbers
5) bulgarian (left leg)
6) 1/2 burpee, tuck jump
7) elevated hip thrust with toe tap (right leg)
8) 4 hops to the right elbow, 1 surfer
9) elevated hip thrust with toe tap (left leg)
10) 4 hops to the left elbow, 1 surfer
11) single leg deadlift hop (right leg)
12) elevated knee tucks (4 center, 4 opposite, 4 wide)
13) single leg deadlift hop (left leg)
14) 4x squat and twist, 4x star jump
15) single arm, single leg ball-abs

Finisher: complete 3 rounds
1) 10 burpees
2) 10 squat walks

Week 2 Day 3

Christine Salus 2021-07-29 | Circuit 1:
1) Sumo squats (14 reps)
2) spider pushup (10 reps)
3) jump squats (20 reps)

Circuit 2
1) bulgarian (10 per leg)
2) plank row (10 per arm)
3) switch lunge (20 reps)

Circuit 3
1) single leg deadlift (12 per leg)
2) Glute bridge (20 reps)
3) Plank row burpee (10 reps)

Week 3 Day 1

Christine Salus 2021-07-29 | Complete 3 Rounds (50:10)

1)Jack and reach
2) elevated knee tucks (1 opposite, 1 wide)
3) 1/2 burpee with tuck jump
4) walking pushup with plank jack
5) pendulum lunge with switch
6) bridge sliders
7) shuffle and punch with 2 surfers
8) tuck abs with overhead press

Week 1 Day 4

Christine Salus 2021-07-29 | Complete 2 rounds (50:10)
1) KB swings
2) 6 switch lunges, 6 mtn climbers
3) pushups
4) touchdowns
5) plank step overs
6) squat walks
7) star burpees
8) squats with leg lifts (alternate sides)
9) yoga abs
10) hi knees
11) glute bridge (right leg)
12) 3 side shuffle, 1/2 burpee
13) glute bridge (left leg)
14) knee-in abs
15) 1 box jump, 2 oblique plank hops

Week 4 Day 1

Christine Salus 2021-07-29 | Complete 3 rounds (50:10)
1) Prisoner squat jumping jacks
2) frog plank jump with pushup
3) curtsy lunge (right leg)
4) tire run
5) curtsy lunge (left leg)
6) tricep pushup with knee-in slider
7) 4 low side squats, 4 surfers
8) leg raises in&out

Finisher: 20 reps squat jump pushups

Week 1 Day 3

Christine Salus 2021-07-29 | Circuit 1:
1) Front loaded squat (12 reps)
2) single arm chest press on stability ball (12 reps per arm)
3) Plank row (8 per arm)

Circuit 2
1) pendulum lunge (10 per leg)
2) pull over with stability ball (12 reps)
3) push up into pike with stability ball (8 reps)

Circuit 3
1) step up & balance, curl and press (10 reps per leg)
2) tricep dips (10 reps)
3) Plank row with over press (2 per arm)

week 2 day 2

Christine Salus 2021-07-29 | This workout is broken down into 5 parts

Part 1 : Complete 2 rounds (30:5)
1) jump squats
2) mountain climbers
3) jugglers
4) elevated side plank with leg lift (right)
5) plank hops
6) plyo lunge (right leg)
7) elevated side plank with leg lift (left)
8) plyo lunge (left leg)

Part 2: Complete 1 round (50:10)
1) commando plank
2) curtsy lunge (right leg)
3) pushups - 1 regular, 1 pike
4) curtsy lunge (left leg)
5) 4 low side steps, 4 surfers
6) curtsy lunge (right leg)
7) step up with bicep curl
8) curtsy lunge (left leg)
9) step up with lateral raise
10) ab circles

Part 3: repeat 3 times
1) single leg squat (12 per leg)
2) 100 high knees

Part 4 : Complete 2 rounds (30:5)
1) jump squats
2) mountain climbers
3) jugglers
4) elevated side plank with leg lift (right)
5) plank hops
6) plyo lunge (right leg)
7) elevated side plank with leg lift (left)
8) plyo lunge (left leg)

Part 5: Complete 1 round (50:10)
1) commando plank
2) curtsy lunge (right leg)
3) pushups - 1 regular, 1 pike
4) curtsy lunge (left leg)
5) 4 low side steps, 4 surfers
6) curtsy lunge (right leg)
7) step up with bicep curl
8) curtsy lunge (left leg)
9) step up with lateral raise
10) ab circles

Week 1 Day 1

Christine Salus 2021-07-29 | Complete 4 Rounds: (50:10)
1) Prisoner squat jumping jacks
2) pushups
3) squat jumps
4) 1/2 burpee with 10 mountain climbers
5) lunge and kick

Week 4 Day 2

Christine Salus 2021-07-29 | Part 1: Complete 3 rounds (30:10)
1) Heel clicks
2) side squat, lunge back (right leg)
3) mat hops
4) squat jumps
5) elevated 1 leg pushup with knee tuck

Part 2: Complete 2 rounds (50:10)
1) KB swings
2) lunge back, knee up, lunge back, kick (right leg)
3) knee pivot pushups
4) lunge back, knee up, lunge back, kick (left leg)
4 squat walks, jump in and out x4, squat walk back

Part 3: Complete 3 rounds (30:10)
1) Heel clicks
2) side squat, lunge back (left leg)
3) mat hops
4) squat jumps
5) elevated 1 leg pushup with knee tuck

Part 4: Complete 2 rounds (50:10)
1) KB swings
2) lunge back, knee up, lunge back, kick (right leg)
3) knee pivot pushups
4) lunge back, knee up, lunge back, kick (left leg)
5) 4 squat walks, jump in and out x4, squat walk back

Finisher: Complete 3 rounds
1) half burpee with tuck jump (8 reps)
2) russian twist (20 reps)

Week 2 Day 4

Christine Salus 2021-07-29 | Part 1: Complete 3 rounds (50:10)
1) Heel clicks
2) Lateral lunge & push (right leg)
3) staggered pushups
4) Lateral lunge & push (left leg)

Part 2: Complete 3 rounds (50:10)
1) hi knees
2) russian twists
3) lateral 1 legged hops
3) cross-over plank glute raise

Finisher: (go through this once)
1) 10 burpees, 8 squat walks
2) 9 burpees, 8 squat walks
3) 8 burpees, 8 squat walks
4) 7 burpees, 8 squat walks
5) 6 burpees, 8 squat walks
6) 5 burpees, 8 squat walks
7) 4 burpees, 8 squat walks
8) 3 burpees, 8 squat walks
9) 2 burpees, 8 squat walks
10) 1 burpee, 8 squat walks

fun, right????!! ;)

Week 4 Day 3

Christine Salus 2021-07-29 | Part 1: Tabata squats - 20 seconds work, 10 seconds rest (6 rounds)

Part 2: Complete 3 rounds (10 reps for each exercise)
1) sumo squat
2) single arm chest press
3) bent over row
4) bulgarian
5) push up
6) plank row
7) ball roll outs
8) glute bridge ball roll ins
9) pike
10) burpees

Week 3 Day 3

Christine Salus 2021-07-29 | Circuit 1: Complete 3 rounds
1) Single leg step down (10 per leg)
2) rear elevated pushup (12-15 reps)
3) jump squats (20 reps)

Circuit 2: Complete 3 rounds
1) sumo dead lift (12 reps)
2) one armed row (10-12 reps)
3) frogger jacks (20 reps)

Circuit 3: Complete 3 rounds
1) bicep curl (12 reps)
2) 3-way tricep extension (8 reps per arm)
3) switch lunges (20 reps)

Week 1 Day 2

Christine Salus 2021-07-29 | Part 1: Complete 2 rounds (50:10)
1) criss cross jacks
2) 3 tricep pushups, 1 box jump
3) squats with glute raise
4) burpees
5) side kicks
6) leg raises

Part 2: Complete 4 rounds (50:10)
1) step up, kick, lunge back (right leg)
2) 2 low side steps, 2 squat and press
3) step up, kick, lunge back (left leg)
4) bent over rows (right arm)
5) bent over rows (left arm)

Part 3: Complete 2 rounds (50:10)
1) tire run
2) plank step overs with 4 glute raises
3) 3 low, 3 mid range, 3 full squats
4) skaters
5) pushup into side plank
6) bicycle abs

Week 3 Day 2

Christine Salus 2021-07-29 | Part 1: Complete 3 rounds (50:10)
1) Prisoner squat jumping jacks
2) 4 rows, 1/2 burpee
3) KB swing
4) deadlift, 1/2 burpee

Part 2: Complete 3 rounds (30:10)
1) Plyo lunge (right leg)
2) elevated pushups with toe touch
3) plyo lunge (left leg)
4) tricep pushup into kick through
5) jugglers
6) crabshack

Part 3: Complete 3 rounds
1) 3 low side steps, 1 sweep (10 reps)
2) lunge back with bicep curl (20 reps)
3) Tuck abs over ball (15 reps)
4) squat with side raise (16 reps)

Week 2 Day 1

Christine Salus 2021-07-29 | Repeat 3x (50:10)
1) Lunge into 1 legged pushup
2) 10 hi knees, 1 tuck jump
3) spiderman with knee tuck
4) squat and kick
5) divebomber, commando plank, star jump
6) 10 hi knees, 1 heel click
7) 2 tricep pushups, 2 plank jacks
8) bridge slider

Week 2 Day 5

Christine Salus 2021-07-29 | Part 1: Complete 3 rounds (50:10)
1) touchdowns
2) 1 scorpion pushup, 1 shoulder tap
3) side squat, squat jump, switch
4) star burpees
5) 3 bunny hops, switch
6) 2 tricep pushups, 2 box jumps
7) lunge back, pass kettle bell through

Ab Bonus: Complete 2 rounds (50:10)
1) side plank knee tuck (right)
2) knee-in-and-out with slider
3) side plank knee tuck (left)
4) yoga abs

Week 1 Day 5

Christine Salus 2021-07-29 | Part 1: Repeat 3x (50:10)
1) Jump out, jump in, 2x squat with leg lift
2) tricep pushup burpee with 2 oblique plank hops
3) single leg deadlift (right leg)
4) pendulums
5) single leg deadlift (left leg)
6) 1 leg pushup, 1 plank jack
7) plyo lunges

Part 2 - Ab bonus: Complete 3 rounds (50:10)
1) plank walk
2) around the world
3) flutter kicks

Week 3 Day 4

Christine Salus 2021-07-29 | Complete 3 rounds (50:10)
1) 10 hi knees, 10 mountain climbers
2) 2 low side step, 2 squat and press
3) divebombers
4) skaters
5) 3 tricep pushups, walk hands to feet
6) 1 lateral jump, 1 star jump
7) step up with lateral raise
8) oblique leg raises

Finisher: Complete 3 rounds
1) squat pushups (12 reps)
2) step up, knee up, lunge back, switch (12 reps)

Week 3 Day 5

Christine Salus 2021-07-29 | Part 1: Complete 3 rounds (30:10)
1) Jack and reach
2) elevated side plank with leg lift (right side)
3) jump fwd, box jump, jump back
4) elevated side plank with leg lift (left side)
5) side squat, jump squat (alternate sides)
6) tricep pushups

Part 2: Complete 3 rounds (50:10)
1) Hi knees
2) glute raise (right leg)
3) 4 rows, 1/2 burpee
4) glute raise (left leg)

Finisher: Complete 5 rounds
1) 15 baby plank walks
2) 30 reps crabshack
3)10 reps leg raises

Kates Badass Birthday Workout // 30 Min HIIT + Tabata

Christine Salus 2021-07-25 | 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

The ULTIMATE Little Black Dress // Sheer Sculpting Mini LBD // Unsponsored Review

Christine Salus 2021-06-20 | Use code Christine10 for 10% off and free shipping at www.sheerthebrand.com.
IG @sheerthebrand

This video is not sponsored, however Sheer kindly gifted me this dress after I requested to collaborate with them.

20 MIN Full Body Weights & Cardio HIIT + 10 MIN AB CHALLENGE

Christine Salus 2021-06-19 | This video is dedicated to Danae on her 40th birthday, from her husband Andrew. Happy Birthday Danae!

For inquiries about sponsoring a custom workout, email me at christinesalus@gmail.com

Part 1: Weights & Cardio HIIT (50:10)
1) air squats
2) cossack squats
3) Bird dog
4) Hip Thrusts
5) KB swings
6) Banded box squats
7) banded lateral walks
8) bunny hop burpees
9) step up, bicep curl, lunge back (right)
10) step up, bicep curl, lunge back (left)
11) tricep dips
12) 1 lateral hop, 2 switch lunges
13) KB swings
14) banded box squats
15) banded lateral walks
16) bunny hop burpees
17) step up, bicep curl, lunge back (right)
18) step up, bicep curl, lunge back (left)
19) tricep dips
20) 1 lateral hop, 2 switch lunges

Part 2: 10 Min ab challenge (50:10) Complete 2 rounds
1) plank step overs with oblique knee tucks
2) alternating V hold with scissor kicks (6 counts each move)
3) commando plank into side plank
4) reverse plank
5) 10x hi knees, 10x mtn climbers

20 Min NO EQUIPMENT HIIT // SHORT & INTENSE

Christine Salus 2021-05-02 | Hello workout buddies, here's a quick one! I was dying at the end of the 20 min.

If you like my free workouts and want to leave me a tip / buy me a coffee you can do so here - www.christinesalus.com/donate ...thank you!!

Warm-up (all intervals 50:10)
1) jacks
2) cossack squats
3) bodyweight squats
4) bird-dog
5) prisoner squat Jumping jacks

Workout (complete 3 rounds)
1) 4 pushups, 4 squat jumps
2) 3 switch lunges, 1 kick
3) hip thrusts
4) 10x mountain climbers, 2 star jumps
5) tuck abs

30 min Bodyweight Cardio HIIT // 15 MIN Mod intensity // 15 MIN High Intensity

Christine Salus 2021-04-25 | If you like my workouts and want to buy me a coffee or leave me a tip, you can do so at www.christinesalus.com/donate (thanks!!)

Part 1:
1) Jacks
2) cossack squats
3) banded bodyweight squats
4) banded glute bridge
5) banded bird-dog
6) 4x plank jack, 2x kick through
7) Touchdowns
8) Pendulum lunge
9) commando plank into side plank
10) SL box squat
then, repeat intervals 6-10

Part 2: (repeat 3x)
1) 4x side to side squats, 4x 180 degree jumps
2) 2x curtsy lunge, 1 heel click
3) 1 Frog Jump, 1 pushup
4) 10x high knees, 4x lateral jump
5) scissor kicks

Tabata Sandwich // Full Body // Weights and Cardio

Christine Salus 2021-04-18 | Spoiler alert....there's a secret finisher at the end of this. I finished the workout and it didn't feel "complete" so I threw on some extra reps at the end!

Warm-up (50:10)
1) Jacks
2) Bird-Dog
3) cossack squats
4) glute bridge

Tabata #1: (20:10 for 4 minutes)
switch lunges // hip thrusts

5 Manmakers

Tabata #2:
KB swings // weighted glute bridges

5 Manmakers

Tabata #3:
using sliders: plank to pike // hamstring curls

SECRET FINISHER :)

30 MIN Fat-burning HIIT Cardio w/ Dumbbells

Christine Salus 2021-04-11 | Helloooo workout buddies. Here's a quick 30 min workout that isn't too hard but is still challenging enough to get you breathless!

If you enjoy my free workouts, feel free to leave me a tip/donation:
christinesalus.com/donate

All intervals 50:10

Part 1:
1) jacks
2) banded box squats
3) bird-dog
4) alternating curtsy lunge
5) jack burpees
6) prisoner squat jumping jacks
7) 1 squat, 1 jump squat
8) superman plank
9) alternating curtsy lunge w/ dumbbell
10) star burpees

Part 2: (repeat 2x)
1) Bulgarian right leg
2) Bulgarian left leg
3) plank step overs
4) banded weighted box squat
5) high knee toe taps

Part 3: (repeat 2x)
1) SL hip thrust right leg
2) SL hip thrust left leg
3) chair lunges
4) 3x bicep curl, 3x pushup
5) 3 bunny hops, plank, switch

25 MIN Bodyweight HIIT // Legs + Booty!

Christine Salus 2021-04-04 | Hello Everyone, happy Easter! Hope you enjoy this workout :)

All intervals 45:15

Warm-up
1) Jacks
2) Full squat and twist
3) cossack squats
4) glute bridges

Complete 3 rounds:
1) alternating curtsy lunge + squat jump
2) bodyweight leg press
3) hip thrusts
4) plyo lunge (right leg)
5) SL glute bridge w/ foot elevated (left leg)
6) plyo lunge (left leg)
7) SL glute bridge w/ foot elevated (right leg)

ALL IN ONE HIIT - upper body, lower body & cardio

Christine Salus 2021-03-24 | Hey everyone, here's a workout I filmed last week and it went by really fast! Hope you enjoy :)
Also, I got lazy and let Youtube choose this thumbnail lol.

All intervals are 45:15

Warm-up:
1) Bodyweight squats
2) bird-dog
3) cossack squats
4) glute bridges
5) prisoner jacks

Upper Body (repeat 3x plus do 1 round of the finisher at the end)
1) Bicep curl burpees
2) tricep dips
3) commando plank
FINISHER - pushup into superman plank

Lower Body (repeat 3x plus do 1 round of the finisher at the end)
1) alternating squat to lunge
2) romanian deadlifts
3) hip thrusts
FINISHER -banded lateral walks

Cardio (repeat 3x plus do 1 round of the finisher at the end)
1) high knees
2) heel clicks
3) KB swings
FINISHER - switch lunges

Skin Update (Psoriasis & Diet)

Christine Salus 2021-03-23 | Sorry for the long delay in making this video...I honestly just got tired of talking and thinking about my skin issues. Here's where I'm at now. Hope this is helpful in some small way :)

Rambling on about my (lack of) fitness routine.

Christine Salus 2021-03-16 | Lately I have had little time or motivation to do regular workouts. Here's a little update on what I've been doing in relation to my fitness routine. I'll be filming a couple of HIIT workouts in the next 2 weeks as I'm on a short break from school.

20 MIN HIIT: Dumbbells + Cardio

Christine Salus 2021-02-03 | Ana Luisa is the perfect treat and gift, and they are currently running an exclusive Valentine's Day sale. Get 15% off all products: analuisa.com/christinesvd
I know you will love them :) #analuisany

Workout Description (45:15)
1) Jacks
2) cossack squats
3) down dog into lunge and twist
4) banded glute bridge
5) banded bird-dog
6) pushup, row, frog jump
7) pendulum lunge (right)
8) pendulum lunge (left)
9) speed skaters
10) get up, bicep curl
11) weighted hip thrusts
12) knee-in / pike with stability ball
13) pushup, row, frog jump
14) pendulum lunge (right)
15) pendulum lunge (left)
16) speed skaters
17) get up, bicep curl
18) weighted hip thrusts
19) knee-in / pike with stability ball
20) jump squats

SILENT HIIT// 30 MIN Full Body// No Jumping // Low Impact

Christine Salus 2021-01-02 | Happy New Year Everyone! This will probably be the last workout video I post until the end of next semester (some time at the beginning of April 2021)...I hope you enjoy it!

Equipment used:
chair
hip circle/booty band
20 lb kettle bell
12 lb dumbbells

Section 1: Warm-up (50:10)
1) 3 way lunges
2) bodyweight squat and twist
3) cossack squats
4) bird-dog
5) banded glute bridge
6) plank to pike
7) reverse table top
8) walking lunges
9) banded lateral walks
10) weighted cossack squats

Section 2: HIIT (50:10) repeat 2x
1) KB swings
2) 1 armed plank (switch arms every 5 seconds)
3) step up, bicep curl, lunge back (right leg)
4) step up, bicep curl, lunge back (left leg)
5) Single leg hip thrust (right leg)
6) 4x tricep dip, 4x leg lifts
7) single leg hip thrust (left leg)
8) walk into plank, pushup, pike pushup
9) banded goblet squat
10) banded weighted glute bridges

25 Min Full Body HIIT (strength and cardio)

Christine Salus 2020-12-29 | Hi everyone, I've got another one for you :) Hope you all had a great holiday!

Equipment used:
12lb dumbbells
20lb kettlebell
booty band

Warmup (50:10)
1) jacks
2) 3 way lunge
3) cossack squats with hamstring stretch
4) bird-dog
5) bodyweight hip thrusts

Complete 2 rounds of the following: (50:10)
1) reverse lunge and kick (right)
2) reverse lunge and kick (left)
3) commando plank, 4 plank jacks
4) 4x squat walk, 4x squat jump
5) pushup, row, open into side plank (alternate sides)
6) 10x hi knees, 10x mt climb
7) lateral band walks (4 in each direction)
8) squat and press
9) v-hold
10) star burpees

30 Min HIIT & Sculpt // Cardio and Glutes

Christine Salus 2020-12-20 | Surprise! A random workout for you. Happy Holidays, I miss my workout buddies. xo

You'll need:
A chair
a hip circle band
dumbbells (I used 12lbs)
Kettle bells (can sub dumbbells) (I used 20lbs and 35lbs)

Warm-up (50:10)
1) Jacks
2) Cossack squats
3) 3 way lunges
4) bird-dog
5) glute bridge

Complete 2 rounds of both part 1 and 2

Part 1: HIIT (50:10)
1) Bicep burpees
2) squat and curtsy lunge (right)
3) KB swings
4) Squat and curtsy lunge (left)
5) plank jack shoulder taps
6) Hip Thrusts (bodyweight)

Part 2:
1) Banded weighted box squats - 15 reps
2) Romanian Deadlifts - 20 reps
3) Single leg Glute bridges - 10 reps

Wig Show & Tell + Review: Lara by Uniwigs

Christine Salus 2020-12-10 | This video is not sponsored, however Uniwigs was kind enough to send me their Lara wig in exchange for a review and social media posts. Wig details below...code CS15 gets you 15% (I do not earn commission from this code, it is simply to let Uniwigs know that you came from my content).

Wig: #Uniwigs Lara - Remy Human Hair Lace Wig
Length: 16'
Color: 204R Toasted Marigold
Link: bit.ly/317XX3x
Code: CS15 (15% off)

I survived my first semester of grad school // Counselling Psychology

Christine Salus 2020-12-05 | Hey Everyone! In this video I talk about what it has been like to start grad school. I've just finished my first semester of the Master's of Counselling degree that I'm enrolled in, and I thought I would make a video explaining what my program is like, as well as my thoughts on this experience so far.

Channel Update // Life Update

Christine Salus 2020-09-25 | In case anyone is curious, my topper is from serenitywigsandtoppers.com and the wig is from lustahair.com

Im NO LONGER IRON DEFICIENT!! How I did it.

Christine Salus 2020-07-19 | Hey Everyone, this here is my theory on how I reversed my low ferritin score. This is not health advice. Speak to your doctor or healthcare provider before making any drastic changes, and of course - do your own research.

Things mentioned in this video:
Mike Heal Your Gut Guy's Youtube - youtube.com/channel/UCvk6BbLZLcgDSpUlRM63paw

At Home iron test (affiliate link) - trylgc.com/christinesalusiron
Use code SALUS to get 20% off any test from Let's Get Checked

Video Summary:

I believe that my ferritin stores have been low all my life because I have dealt with IBS / gut inflammation since I was a teenager.

When your gut is inflamed, it is very difficult for your body to absorb minerals, even when eating foods high in iron. (As a vegan I made a conscious effort to eat foods high in iron and supplemented as well)

In January I started a gut healing protocol that eliminated all gut irritating foods and focused on soft, easy to digest ground meats.

Eating this way for several months allowed my digestive tract to heal. Once my digestive tract was somewhat healed, I began absorbing my nutrients/iron better. During this time I ate red meat every day, sometimes twice a day.

The most important take-away is that in order to start absorbing nutrients, you must stop injuring your gut and you must lower the inflammation in your gut.

Things I avoided to heal my gut:
-coffee
-chocolate (dark chocolate is worse than milk chocolate because there's more cacao in it) (cacao very high in oxalates)
-NUTS / SEEDS
- all grains
- all beans/legumes
-refined sugar
-high oxalate or lectin fruits and veg (potatoes, spinach, Swiss chard, kiwis, raspberries....this is not an exhaustive list. Please do your own research.)

(What are oxalates? see this video youtu.be/cQqRQ4xXq54?t=698)

Things I ate a lot of:
-ground beef********
-ground chicken/turkey
-meat stock
-healthy jello
-fish
-avocado

I ate some of:
-apples (peeled) and cooked
-blueberries (if you have severe gut issues, avoid fruit with skin or seeds)
-coconut products
-cruciferous vegetables (cooked)

I also took a spore based probiotic, L-glutamine, collagen powder, acerola cherry powder (vitamin C)