Senada Greca

Helping millions get Mind + Body Fit
Founder WeRise App, Fitness + Personal Development

[Senada Greca @SenadaGreca_]

Protein Banana Chocolate Bark - WOW! AMAZING! Super easy to make and incredibly delicious. No sugar added and none needed 👌

Instructions:
2 bananas
2 scoops chocolate protein powder
1/2 cup of milk of choice

freezer till it sets. Thaw for 5 minutes if too frozen. Enjoy 😊

[Senada Greca @SenadaGreca_]

10 MOVES I do everyday that work out every single muscle in my body when I don’t have access to a gym or equipment.

More like 8 exercises, but we need to cover both sides. Start with 1 round, each exercise 30-45 secs, with 15 secs of rest. Then slowly increase to 2 and 3 rounds

[Senada Greca @SenadaGreca_]

5 Building Abs Exercises - HUGE SALE 🎉 Train with me +++ NEW Strength & Yoga Challenge starts
Do these hanging

12-16 reps x 4 sets
1 Hanging knee tucks to extended leg lowering
2 Hanging leg raises
3 Hanging cross body knees
4 Hanging hollow bodies
5 Hanging L sit flutter kick

[Senada Greca @SenadaGreca_]

Can’t squat deep? These 4 moves can help! While there might be other factors that can limit your mobility and squat depth, these 4 moves can help you get into a deeper squat:🍑

1. Hip opener rockers,
2. Ankle rockers,
3. Supported deep squat,
4. Counterbalance squats,

[Senada Greca @SenadaGreca_]

Send to a besties that doesn’t want “big” legs… 🦵

Brain cognition and size matters… and so does leg strength… and the two might be more interconnected than you think!🧠

Train with me.🎉

[Senada Greca @SenadaGreca_]

5 Glute Exercises I’d do if I ONLY had 5 min and 1 set of Dumbbells

On days I absolutely feel unmotivated, or I have no time I remember that 5 min in better than NO and it will keep my habits going or establish a NEW habit for someone that is starting in their fitness journey

[Senada Greca @SenadaGreca_]

Choose where you place your energy. Protect it carefully. More than anything else, your energy is the most precious!

Now placing your energy in improving your health and wellness is always a good idea 👉 Iink in my BIO

[Senada Greca @SenadaGreca_]

Cowboy Caviar Lettuce Cups - My Recipes, Meal Plans, Training Programs and so much more, WeRise App 👉 Iink in BIO

SAVE + SHARE with your besties 👯‍♀️

This was SOOOO GOOD!
Great as a dip with chips, in a bowl over rice or quinoa, or any creative way you like. 😋

[Senada Greca @SenadaGreca_]

4. Lateral DB hold with weighted feet wipers

[Senada Greca @SenadaGreca_]

3. Weighted alternating leg reaches

[Senada Greca @SenadaGreca_]

2. Weighted sit ups

[Senada Greca @SenadaGreca_]

Abs Workout - ANYWHERE, Dumbbells or Not - Train with me on WeRise App, access ALL my programs, Home or Gym, ALL levels 👉 Iink in BIO

SAVE + SHARE with your besties 👯‍♀️

🧵
I did 12-16 reps x 4 sets:

1. Weighted hands and feet hollow body crunches

[Senada Greca @SenadaGreca_]

They’re one of the most real life translatable movement patterns, helping you stand up, climb stairs, carry groceries and so much more.

That’s exactly why we’re bringing SQUATOBER 🎃 🍑 back and spending the whole month getting stronger together!
Test your strength 🏋🏽‍♀️

[Senada Greca @SenadaGreca_]

If you can’t properly squat, we need to talk!

Squats aren’t just for your glutes. They’re one of the best ways to build strength you actually use every day, now and in your 60s, 70s, 80s and beyond. Squats can be what helps you stay healthy and independent.
🧵

[Senada Greca @SenadaGreca_]

5 Dumbbell Upper Body and Core Exercises in just 5 minutes
👉 Iink in BIO 🎉 SaIe + NEW Dumbbell Only 30 Day Back to Fitness Challenge 🎉

5 minutes is a great place to start! Establish the habit, then add a 2nd and 3rd round for an AMAZING workout that you can sustain.

[Senada Greca @SenadaGreca_]

“Magnum” Protein Ice Cream Bar on a Fork - WOW! If you’re going to have ice cream. Make it protein ice cream.

Enjoy right away, or place in freezer to consume at a later time 😊

[Senada Greca @SenadaGreca_]

6. Reverse lunges

[Senada Greca @SenadaGreca_]

Legs + Glutes Workout - no giant dumbbells required. Do this at Home or the Gym

Train with me on WeRise App, ALL levels, Home or Gym 👉 Iink in BIO 🎉

Giant dumbbells definitely help in confidence. Haha
This was Jungle Gym in Tulum. I did 8-12 reps x 3 sets
🧵
1. Goblet squats

[Senada Greca @SenadaGreca_]

5. DB hamstring curls