30 Minute Full Body Strength Workout: Senada Greca Inspired

This workout was shared by Senada Greca, founder of WeRise on Instagram. I’ve done it 3x now and love it. To customize I added a 3 minute warmup to the routine.. I did each move for 40 seconds with 20 second rest after each move. I take a 60 second break after each round. I used 5 lbs. dumbbell for the first move and switched to 10 lbs. for the rest. Choose the right weight for you. I hope you try it. I hope you try it.

Warm up (3min)

1. Hitchhikers: Extend both arms on the side in line with the shoulders and make circles.

2. Dynamic elbows touches: Hands on the temples and let elbows touch in front of the face.

3. Pyramid: From standing with feet hip-width apart, step one leg forward, keeping both legs straight and let the belly touch the top of thigh.

4. Down dog to up dog

5. Low lunge to twist right

6. Low lunge to twist left

7. Alternating Downdog with leg raise

8. Side bends

The Workout: 3 Rounds (40s active and 20 second rest in between moves)

1. Lateral lunge swings (right)

2. Lateral lunge swings (left)

3. Squats with alternating knee kicks

4. B stance RDL to squat (right)

5. B stance RDL to squat (left)

6. Alternating reverse lunge with single arm press

7. Bear stance rows

8. Plank with shoulder taps to cross body knees to wide-legged plank

9. Hollow body chest presses

10. Rest (1 min) after each round