Senada Greca, celebrity trainer for Bebe Rexha and Kim Kardashian, is challenging the monotony of the treadmill. The Albanian-born fitness expert behind the We Rise app advocates for a hybrid approach of cardio and strength training.
Her latest prescription? A full-body kettlebell routine designed to elevate your VO2 max and build explosive power. No gym membership required-just a kettlebell and a mat.
The 5-Move Protocol
Greca's workout consists of compound movements performed in a sequence without rest. Each exercise combines two distinct moves to tax multiple muscle groups and spike the heart rate simultaneously.
The Session (3 sets of 8 to 12 reps):
- Kettlebell squat swing: Builds explosive power in the hips, targeting glutes, hamstrings, and quads.
- Reverse tabletop single arm press with alternate leg extension: Strengthens shoulders, triceps, glutes, and posterior chain while testing balance.
- RDL to squat clean press: Combines Romanian deadlift, squat clean, and overhead press for coordination and full-body strength.
- Static hold with flutter kicks: Activates arms, shoulders, and core for endurance and spinal health.
- Switch jump lunges: Plyometric split lunges that target fast-twitch muscle fibers in quads, glutes, hamstrings, and calves.
How to Start
Greca advises beginners to start with a light weight and one set, gradually increasing volume. Advanced athletes can add weight or more reps. “This is always a total body, every muscle burner,” she says.