Influencer Senada Greca in Two-Piece Workout Gear Shares Full Body Workout
Senada Greca is unveiling her full-body workout – in a two-piece exercise set. In a new social media post the fitness expert shows off her insanely fit figure while working out in the gym. "Full Body Workout – total body, every muscle burner!" she captioned the post. "Another goodie from my Workout Programs." Her followers went wild. "Beast mode on," commented one. "You move with such intention. Always great form!" added another. What does her full-body workout entail and what other health habits keep her in shape? Celebwell has the details.
Senada is a "sincere believer that fitness and movement should be an inseparable part of someone's life," she told Glamour South Africa. "We were born to be active, born to be mobile. She encourages "people to make movement fun and interesting, and in turn sustainable. All someone needs to do is take a digital stroll through my Instagram to see loads of novelty and get excited to try out new effective exercises." Doing the same workout daily is what makes "people fall off the proverbial wagon" and that they instead should "constantly seek growth," she continues. "This means doing things like trying new movements that push us out of our comfort zone, finding a new recipe that is not typical to what we normally eat, and changing our routine."
Senada is all about yoga. "I believe in a holistic approach to fitness as we are more than a mechanically moving body. Our minds and souls need as much caring as our bodies. I have found that caring for our body in a mindful way, cares for our mind and soul as well. Allowing ourselves to listen to our body's signals, moving mindfully, not only can be a great tool in injury prevention, but also maximizing our physical and mental performance," Senada told Women's Best. She incorporates Yoga into her routine "not only as a means to help with my balance and mobility, which in turn help with my physical fitness, but also as a time to quiet my mind and turn my attention inward," she says.
Senada also gets her zen on. "Meditation is that other component that we rarely think of or make time for, but even a few minutes, as little as 5 minutes of meditation a day, can have a huge positive impact on our psyche and in turn our body as well. If we're in a great mental and spiritual space, we're able to perform better in all aspects of life." "When you meditate, you may clear away the information overload that builds up every day and contributes to your stress," says the Mayo Clinic. Benefits include:
- Gaining a new perspective on stressful situations
- Building skills to manage your stress
- Increasing self-awareness
- Focusing on the present
- Reducing negative emotions
- Increasing imagination and creativity
- Increasing patience and tolerance
- Lowering resting heart rate
- Lowering resting blood pressure
- Improving sleep quality
Senada is a "flexible eater," she tells Glamour. "My main focus is getting enough protein daily; carbs and fats fill the rest of my macros, which I intuitively track. I suggest that most people do track their macros, especially in the beginning of their fitness journey, so as to learn what the proper way of feeding ones' self looks like."
Senada prioritizes form over speed. "I am always mindful of proper form. Never NOT think about form during a workout," Senada told Glamour. "Whether the exercise has started or you are setting yourself up for the exercise, always remember proper form."
Breaking Up Workouts by Body Part
Senada recommends breaking up workouts by body part. "I like to focus on legs 2-3 days per week, on upper body 2 days, and 1 full body workout per week. Sunday I work abs and throw in some fun active-rest work, like bicycling or a long walk," she told Glamour.
Here Is Her Full Body Workout
Senada recommends doing 8 to 12 reps and 4 rounds of the following exercises:
- Lateral lunge swings
- 2 DB single arm curl with reverse lunge
- RDL to clean squat press
- Push up to hollow body alt knee tucks
- Bear stance rows
- Hollow body triceps extensions