Senada Greca is the fitness trainer behind the We Rise program and she Famous clients include Bebe Rexha and Kim Kardashian, but you don’t need to join an exclusive gym to try the full Greca workout. All you need is a kettle, a mat and a desire to sweat.
If you’re tired of long running sessions that don’t seem to end, Greca has you covered. A body expert in Albania teaches that getting in shape should include a mix of cardio and strength training. “Up your cardio, Improve your VO2 max and get stronger with my full-body workouts,” she said in a recent Instagram post. “And… ditch the base.”
Greca’s strategy is to tax the “total body” by using sets of movements that activate multiple muscles during each exercise, but the good news is, you can start sculpting an impressively impressive body with just 3 sets of 5 exercises. Here’s how to eliminate this teasing session for yourself.
Senada Greca’s 5-Move Kettlebell Workout for Total Body Conditioning
Do 3 sets of 8 to 12 repetitions:
- Kettlebell Squat
- One-arm push-ups on an inverted table with alternate leg extensions
- RDL for spraying fresh press
- Static hold with flutter kicks
- Jump transitions
How these compound exercises burn more fat and build more muscle
Each movement combines two separate exercises into one continuous repetition, often referred to as a “combo” or “complex movements.” They are complex in nature, meaning each exercise works multiple joints and muscle groups. The “complex” element also means that each sequence is performed continuously without rest or weight placement.
Starting with the wings of the Kettlebell squat, you will understand build explosive power in the hips while growing hamstrings, hamstrings and quads. Immediately, your heart rate will increase, so you’ll meet your cardio goals while building strength at the same time.
Reverse one-arm bench presses with alternating leg extensions are the definition of “total body” taxing. You’ll strengthen your shoulders, triceps, glutes, and posterior chain, while developing balance with the single-limb element.
RDL combines the Romanian side press, clean squat, and overhead press to improve coordination while hitting the hamstrings, hamstrings, and lower back. Because this sequence requires the entire body, you will also increase shoulder and upper body strength.
Static upper body posture while simultaneously activating the arms and shoulders vibration shocksin the lower limbs, while improving the condition and health of the spine, it will work. You will gain muscle endurance and strength. To master this movement, focus on your breathing and feel the burning sensation.
Transition jumps, also known as plyometric split lunges, are a variation of traditional walking lunges that involve jumping and changing leg positions while in the air. They’re great for improving explosiveness and hitting those fast-twitch muscle fibers, primarily working the quads, hamstrings, hamstrings, and calves.
To eliminate this kettlebell exercise, choose a light weight in the 8 to 12 rep range while mastering your form. Beginners can start with one set of each exercise and increase the number of sets as they become more accessible. Advanced individuals can increase the number of sets and repetitions, but also add weight to make the exercise more difficult. “It’s always a total body, every muscle burning,” Greca said. Now go chase those achievements!
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