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Looking for a quick and intense workout that will challenge your entire body? Look no further than this 12-minute CrossFit workout. Whether you’re a beginner just starting out or a more experienced fitness enthusiast, there’s a variation of this workout that’s perfect for you. Join fitness expert Bella Kraus as she guides you through this high-intensity workout that’s sure to leave you feeling energized and accomplished. So grab your workout gear and get ready to sweat – it’s time to take on the 12-minute CrossFit challenge!

Introduction

Are you looking to get in shape but don’t have a lot of time to spare? Look no further than the 12-minute CrossFit workout created by fitness expert Bella Kraus! With this quick, high-intensity workout, you’ll get your heart pumping and your muscles working, all in just 12 minutes. In this article, we’ll walk you through how to do the workout, what equipment you’ll need, and more.

Getting Started

Before you begin your workout, make sure you have all the necessary equipment. In this workout, you’ll need a timer, a jump rope, a pair of dumbbells, and a mat.

To get started, find a clear space where you can move around comfortably. Make sure you have plenty of room to swing your jump rope and move your arms and legs without knocking over any furniture or other objects.

Next, choose the level of difficulty that’s right for you. Bella Kraus has created two different levels of the workout: “Bella,” for beginners, and “Markus,” for medium-level participants. Be honest with yourself about your fitness level and choose the level that feels right for you. Remember, it’s better to start at the beginner level and work your way up than to push yourself too hard and risk injury.

Bella Level

If you’re new to CrossFit or haven’t exercised much lately, the Bella level is a great place to start. This workout is designed to get your heart rate up and work your muscles, but without being too challenging for beginners.

Here’s what the workout looks like:

1. Jumping jacks – 20 seconds
2. Rest – 10 seconds
3. Dumbbell thrusters – 20 seconds
4. Rest – 10 seconds
5. Box step-ups (use a sturdy object like a bench or step if you don’t have a box) – 20 seconds
6. Rest – 10 seconds
7. Jump rope – 20 seconds
8. Rest – 10 seconds
9. High knees – 20 seconds
10. Rest – 10 seconds
11. Plank shoulder taps – 20 seconds
12. Rest – 10 seconds

Repeat this sequence for a total of 12 minutes.

Markus Level

For those of you who are already pretty fit and want a more challenging workout, the Markus level is perfect for you. This workout includes some of the same exercises as the Bella level, but with more sets and/or heavier weights.

Here’s what the Markus workout looks like:

1. Box jumps (use a sturdy object like a bench or step if you don’t have a box) – 20 seconds
2. Rest – 10 seconds
3. Dumbbell clean and jerks – 20 seconds
4. Rest – 10 seconds
5. Burpees – 20 seconds
6. Rest – 10 seconds
7. Jump rope (double unders if possible) – 20 seconds
8. Rest – 10 seconds
9. High knees (with dumbbell curls if possible) – 20 seconds
10. Rest – 10 seconds
11. Plank rows with dumbbells – 20 seconds
12. Rest – 10 seconds

Repeat this sequence for a total of 12 minutes.

Conclusion

No matter which level you choose, this 12-minute CrossFit workout is a great way to get in shape and get your heart pumping. With the help of fitness expert Bella Kraus, you’ll be able to push yourself to your limits and achieve your fitness goals in no time.

FAQs

1. Who is Bella Kraus?
   Bella Kraus is a fitness expert who has created a 12-minute CrossFit workout suitable for beginners and medium-level participants.

2. What equipment do I need for the workout?
   You’ll need a timer, a jump rope, a pair of dumbbells, and a mat.

3. What levels of difficulty are there for the workout?
   There are two levels: Bella for beginners and Markus for medium difficulty.

4. Where can I find Bella Kraus?
   You can find Bella Kraus on Instagram and TikTok as bella.kraus.

5. What music is played during the video?
   The music tracks accompanying the video are named Foreign and Come on, and the lyrics talk about the singer being a rockstar and playing the guitar.