Celebrity fitness trainer Senada Greca is always looking for motivating ways to complete her full-body circuit, and in a recent Instagram post, she shared a winning workout that requires a weight plate to work up a sweat. Here’s how to try it for yourself.
“Up your cardio, Improve your VO2 maxand get stronger with my full-body workouts and ditch the endless cardio,” said the powerful Albanian as he launched.
Senada Greca’s full body weight workout
- Squat Plate Swings – 10 repetitions
- Side lunge with front plate raise – 10 repetitions (5 each side)
- V-Sit Flutter Kicks Top Promotion – Respond to failure
- Transitional jumps – Respond to failure
- V-Sit Twists – Respond to failure
- RDL to Squat Clean Press – Respond to failure
How this workout burns fat and builds muscle fast
This workout tones your body by burning fat and building muscle, and it’s suitable for people of all fitness levels because there are optional ways to vary the intensity. You can start without a weight plate and focus on form, or if you want to push your limits even more, get a heavier plate. Need to exercise while at home? Instead, pick up a heavy book and move.
To start, Greca grabs a weight plate and fires up his whole body with 10 swings of the plate to blast his quads, arms and core. Side lunges with front plate raises target the adductors, glutes, shoulders, and chest, while v-seat overhead plate kicks will break your core.
Note that Greca does not adhere to a strict rap scheme. “I did 8 to 12 reps x 3 sets,” said the trainer, who prefers to work to achieve hypertrophy. The trainer will work on your legs, quads, hamstrings and calves as you transition to jumping jacks. Then to twist v-sit, a move that will explode the adductors, obliques, arms and shoulders. Not to mention the further taxation of his main.
For the final movement, Greca combines the RDL with a smooth clean pressing movement to ensure that no muscle is tested. “It’s always a total body, every muscle fuel,” says the fitness expert, who puts everything into his bench induction circuit. To test it out for yourself, make sure you find a weight you’re comfortable with in the 8 to 12 rep range, and feel free to change the number of sets to make the workout easier for beginners or for those who want to push the limits of their endurance.
To follow Senada Greca on Instagram, Click here.
