Celebrity fitness coach Senada Graça is always looking for exciting ways to complete her full-body circuits and in a recent Instagram post she shared a winning workout that requires a weight plate to get you working up a sweat. Here’s how to try it for yourself.
“Increase your cardio, improve your VO2 maxAnd get stronger with my full body workouts, and skip the endless cardio,” the capable Albanian enthused.
Senada Graca’s Full Body Weight Plate Workout
- plate squat swing – 10 reps
- Lateral Lunge with Front Plate Raise – 10 reps (5 each side)
- Overhead Plate V-Sit Flutter Kicks – representative of failure
- jump switch lungs – representative of failure
- V-sit twist – representative of failure
- RDL to Squat Clean Press – representative of failure
How this workout burns fat and builds muscle fast
This workout will tone your body by burning fat and building muscle, and it is suitable for individuals of all fitness levels as there are alternative ways to modify the intensity. You can start without weight plates and focus on form, or if you want to push your limits even further, get a heavier plate. Do you need a convenient workout while you’re at home? Instead grab a heavy book and move on.
To start, Greca grabs a weight plate and activates her entire body with 10 plate swings to blast her quadriceps, arms, and core. Lateral lunges with front plate raises target the adductors, glutes, shoulders and chest, while overhead plate V-sit flutter kicks will crush your core.
Note that Greca does not follow a strict rep scheme. “I did 8 to 12 reps x 3 sets,” explained the trainer, who likes to work toward failure to reach a state of hypertrophy. Moving on to jump switch lunges, the coach strengthens his hamstrings, quads, glutes and calves. Then it’s over to the V-sit twist, a move that will destroy his adductors, obliques, arms and shoulders. Not to mention imposing further taxes on its origin.
For the final move, Greca combines the RDL with a squat clean press movement to ensure no muscle is left untested. “It’s always the whole body, every muscle burning,” says the fitness influencer, who puts everything into her seat motivation circuit. To try it out for yourself, make sure you find a weight that’s comfortable in the 8 to 12 rep range, and feel free to vary the number of sets to make the workout easier for beginners, or more difficult for those who want to push the limits of their endurance.
To follow Senada Graca on Instagram, Click here.
