Crazy Fit Vibration Plate from Crazy Fit Massage

Feeling good from ‘s workout?

I bet you didn’t think 5 minutes was enough to bring to you exhaustion 😉�

Today’s workout is focused on crossfit exercises. Remember to have a great breakfast before you workout & after this killer full body workout, spend a few minutes . 

Stretching makes you feel soooooo good!

What You’ll Need

+Kettlebell 

The Workout

Set your timer for a 15 minute countdown.

Complete the following reps & sets for a total of one round.  Complete as many rounds as possible (AMRAP) in the 15 minute time period.

15 Kettlebell Swings 10 Burpees 15 Front Squats 10 Push Ups

The Exercises Explained:

  KETTLEBELL SWINGS: Stand in a wide stance, hold the kettlebell in front of your hips with both hands. Bend into the squatting position as you push the kettlebell through your legs, then swing it back upwards keeping your arms straight & bring kettlebell up to head height. Lower KB back to starting position. This completes one rep. Complete a total of 15 reps. As you are bringing the kettlebell back up, push out your hips & squeeze your glutes as well.

: Standing tall, bend your knees and bring your palms to the ground in front of you. Push your legs back, keeping your back straight and your hips high. Quickly bend your knees, bringing them back into your chest and jump as high as you can into the air. This completes one rep. Complete a total of 10 reps.

FRONT SQUATS: Begin standing holding the KB with both hands directly in front of your chest. Keep your forearms parallel to the floor. Bend your knees, lowering your hips and push them back. Keep your back straight and knees pointed in front of you. Bend to a 90 degree and extend knees and hips back upward. Complete a total of 15 squats.

PUSH UPS:Begin in a high plank position; palms on the ground, toes on the ground holding your abs tight and keeping your back flat. Bend your elbows bringing your chest to the floor, pause then push your body back up into a high plank. Complete a total of 10 reps.

 

 

Today marks the opening of  live on  It starts at 3pm if you’re interested to listening to some pretty sweet mixes. I’m loving this warm weather & I totally think Cabana & a hot sunny day go together extremely well.

I’m thinking bikini & beers this afternoon.

Have a great Sunday Funday! 

xxKaren