Senada Greca

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

[Senada Greca @SenadaGreca_]

7. Curls to presse

[Senada Greca @SenadaGreca_]

6. Static lunge diagonal delt raise

[Senada Greca @SenadaGreca_]

5. Static squat alternate arm row

[Senada Greca @SenadaGreca_]

Upper + Abs Workout

I don’t like running around the gym chasing equipment. I keep my workouts effective and efficient. So for my upper body days, it’s mostly just cables and/or dumbbells. Here I did 8-12 reps × 3 sets

1. 45° triceps extension

[Senada Greca @SenadaGreca_]

4. Static squat lat pulldowns

[Senada Greca @SenadaGreca_]

3. Static squat face pulls

[Senada Greca @SenadaGreca_]

2. Cable resisted reverse crunches

[Senada Greca @SenadaGreca_]

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

You can build on these 5 minutes. Add a 2nd and 3rd set and challenge yourself with the dumbbells you utilize.

1. Clamshell thrusts
2. Straddle squats
3. RDLs
4. Reverse lunges
5. Glute bridges

[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