Mientras Senada Greca entrena, el planeta disfruta

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Senada Greca es preparador físico. Bueno una de las cuantas que podemos encontrar en la Instagram ¿Qué cómo tiene el cuerpo? Musculoso y sin un ápice de celulitis.

Esta mujer está triunfando en la popular red social pues cuenta con 1.3 millones de seguidores. Suponemos  que se encuentran encantados con las rutinas de ejercicios que ella comparte.

El perfil Senada Greca es completamente profesional. Es decir, no sube fotos de ella exhibiéndose. Pero no es necesario. Sus entrenamientos son suficiente colirio para los ojos. Cuando ella hace una sentadilla o un levantamiento de pelvis, las pupilas se le dilatan a todos los internautas.

Esta reparador físico en una influyente en las redes sociales. Y lo decimos porque entre sus seguidores se encuentran chicas fit como Kerly Ruiz y Natasha Araos.

A continuación le mostramos algunos de los entrenamientos de Senada. Si usted es hombre quedara boquiabierto. Si es mujer se sentirá seguramente motivada.

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Got goals? Start today!!! 🙌🏼 – What is one goal you have accomplished that you are most proud of? Name 1 short term and 1 long term goal of yours 💚 – We all have goals. Whether we term them as “goals” or not, whether big or small, we all have them. Sometimes, we don’t like to admit them to ourselves, or let our insecurities stop us before we even start. For me, being able to share with you my passion for fitness, and my mission to inspire worldwide wellbeing for the long run, started with small steps that added overtime. One day, I decided to Just Do. I stopped listening to the critic in my mind and took the first step… and the many little steps along the way. I saw them to completion and pushed through some very tough times, when all I wanted to do was quit. Here is what I have found to be helpful in achieving my goals: 1. You’ve got to want it as much as the air your breathe!!! 2. Write down your goals and be specific 3. Break them down into smaller steps/goals that are attainable in the short run 4. Make a visual check mark of each of these mini goals and celebrate these accomplishments (we at times forget how far we’ve come) 5. Mindset over skill set. Developing a strong mind, with a believe, can do attitude, is as important if not MORE important than developing a skill set 6. Having said the above, develop the skill set required 7. Do something everyday that is goal related. Something is better than nothing. If your goal is to do 100 push ups, start with 1. 8. Don’t let circumstances control your direction. You control your circumstances, you adjust them, you make them work for you. When traveling for my “day job”, I made sure I woke up early enough to get my workout in and film at the same time. Develop a “whatever it takes attitude” 9. Start TODAY, not tomorrow, not in a week. Start today! Even the littlest step matters 10. Be persistent and patient at the same time – PHOTO: @kai.york.official – 💄 @fitcoveraustralia (foundation & mascara / SG10 for discount) – – – #fitnessmotivation #fitnesslife #workoutmotivation #fitnessinspo #workout #workoutvideo #inspiration #legworkout #fullbodyworkout #hiitworkout #fitness

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Epic Glute / Leg Day 🙌🏼 Long Bands Only, KB optional – SAVE + LIKE + SHARE + CRUSH IT 💚 – Happy Monday 😊 I hope you all had a great weekend, though, are the weekends much different than the weekdays nowadays?!? 😅 – This Glute / Leg Day was 🔥 8-16 reps for 3-4 sets 1. Heavy band squats (option to add weight) 2. Step ups w lunge back 3. Reverse pull through squat w pull through RDL combo (used to do these with cables during gym times and these are just as good 👌🏼) 4. Banded leg presses 5. Leg extensions 6. Sumo banded sliding press out w hammie curl ins 7. Single leg hammie curl ins 8. Abductions 9. Heavy handed KB swings 10. Enroll in the Crush It Programs. Meal plans included. Only SHORT bands & DBs needed 🙌🏼 – Wearing @ryderwear BFCamo set🔥 in XS. Use code SG10 for discount 🥰 – #quadsworkout #legworkout #legday #gluteworkout #homeworkout #squats #glutes #workfromhome #homeworkout #workoutathome #workoutmotivation #workoutvideo

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Fave Core & Upper Body 🙌🏼 – see story for set up – SAVE + LIKE + SHARE + CRUSH IT👊🏼 – How are you feeling friends??? – This workout is typically challenging, but today, it felt extra taxing. 😅 At any rate, this DIY suspension system always makes me feel like a kid and makes the workouts a bit more fun. Who’s excited to try it? – Workout deets (8-12 reps for 4 sets) 1. Tricep extensions 2. Hanging straight leg raises w alt side obliques 3. Pull ups w controlled negatives 4. Face pulls to press up to lat spread (squeeze the lats on the last portion) 5. Bicep curls w reverse elbows out rear delt row combo 6. Alt side lat pull variation (squeeze & pull w the lats) 7. Reverse elbows in rows to delt raises – Wearing @ryderwear 🏀 Courtside set in XS. Use code SG10 for discount. 🥰 – Remember, mind-muscle connection 🧠 +💪🏼. It’s not how MUCH you lift, but HOW you lift 😉 – #upperbodyworkout #quadsworkout #legworkout #legday #gluteworkout #workoutmotivation #coreworkout #workoutroutine #girlaesthetics #glutes #fullbodyworkout #abworkout #homeworkout #workoutathome

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READ BELOW: How To Stay Motivated! – SAVE + LIKE + SHARE + REFERENCE LATER 💚 – 1 of the questions I get asked most: How do stay motivated? – So, here is the step by step, magic recipe to get motivated & Crush It: ▪️Step 1 – Get it out of your head! NO magic & NO motivation required to crush it daily ▪️Step 2 – Find your WHY! Find your reason behind wanting to get/stay fit. For me, is “paying respects to my body”… our bodies do so much for us, so I want to keep it as healthy as possible for the long run. I want to do all the things I enjoy till I get called home. Find your “Why” and keep your eye on the prize! ▪️Step 3 – Place importance on your MENTAL HEALTH. For me, being physically active and healthy, has translated to being mentally healthy. It has helped me overcome depression and anxiety. Not wanting to be back in those dark states, keeps me moving, even when I don’t feel like it. ▪️Step 4 – Create the HABIT of moving daily. Have a daily calendar and strike the day on which you moved/exercises, even for a little bit without breaking the chain. If you don’t think you can do a whole workout, tell yourself to just get up and do something. If you can’t do 3 sets of 8 exercises, do 1 sets of 4. The idea is to get moving and with that you create a habit. HABIT is what will keep you crushing it. Not motivation. ▪️Step 5 – One day at a time and CELEBRATE the little victories along the way. Focus on today. Focus on the now and your mini accomplishments will add up over time. ▪️Step 6 – DON’T berate yourself! If you had a bad day, if you didn’t work out or ate “badly”, let it go. It’s okay! Move on and get back on track. ▪️Step 7 – STOP Comparisons. We’re all walking a different path. We all have different starting points and attributes. It’s ok to apprecia te others, but most importantly, APPRECIATE yourself!!! ▪️Step 8 – Practice PATIENCE! Promise you, the results will come. Complete the above steps, put in the consistent work, and you will reap the benefits. Nothing worthwhile was achieved overnight! Good things take time. So gift yourself that time! – Sorry this was the abbreviated version 💚 – Photo @kai.york.official – #motivation #fitnessmotivation

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🎊 Appreciation Give-Away 🎊 enter quick. Announcement of winners tomorrow 9AM EST – I am immensely appreciative of where I have been and where I am now. The journey…from a little girl in a third world country, with no voice, hand-me-down clothes and rationed food, to this opportunity, to be on this platform, that has given me the voice and ability to help so many physically, and I hope mentally as well. Not in a thousand lifetimes would I have imagined the journey would lead here. But today, I want to make it about you! About this community that has supported me to be able to reach this point where I can give back. And I want to give back to some of the most brave souls out there, that are doing their best to keep us alive and well. – Giving away 6 of my Programs, 3 of you and the friend you tag (see details below) 😊. Additionally, with the help of @ryderwear we are gifting each of the winners a full Ryderwear Set. – So please follow these rules to enter: 1. Tag a healthcare worker and tell them now how much and why you appreciate them (I will choose 3 of you and the person you tag. You can be a healthcare worker yourself as well, enter and tag another healthcare worker or someone that impacts the world positively) 2. Like this post & option to follow (I don’t like force follows. I want you on here because you want to be here 😊) 3. Follow @ryderwear 4. Follow @crush.it.crew 💚 – Winner chosen tomorrow. 9AM EST – – – Photo @kai.york.official – #workoutmotivation #fitnessmotivation #workoutvideos #workoutathome #homeworkout

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Home / Anywhere Booty + Leg Killer 🔥 No Equipment – SAVE + LIKE + SHARE + CRUSH IT ✅ – This looks simple but it’s intense!!! If you’re wanting to crush those legs and maintain those peach gainz then truly focus on slowing, controlling the movements down and squeezing with all your might. Also single limb movements will task your muscles and your balance 🙌🏼 – Workout deets (super slow and controlled focusing on contraction 12-16 reps for 4 sets. Use support if needed) – 1. Reverse hyper froggers 2. Figure 4 single leg squat hold w leg raise 3. Single leg RDL to lunge forward – lunge forward the primary working leg 4. Pistol squats to lunge back – lunge back with the non primary working leg 5. Single leg squat to kickback 6. Super slow sumo squats w pulse 7. Single leg hip thrusts 8. Single leg lateral lunge w lateral toes down raise 9. Single leg wall sit w leg extension 10. Bodyweight hamstring curls – truly focus on contraction and slowing the movement – Wearing @ryderwear Collide Top (secret drop 😳) Neonude 2.0 Shorts in XS. Use code SG10 for discount. 🥰 – Remember, mind-muscle connection 🧠 +💪🏼. It’s not how much you lift, but HOW you lift 😉 – Tag me on your posts of my workouts and you might end up on my story 🤗 – Last, but not least, Have Fun ☺️ – – – #hamstringworkout #quadsworkout #legworkout #legday #gluteworkout #workoutmotivation #coreworkout #workoutroutine #girlaesthetics #glutes #fullbodyworkout #abworkout #homeworkout #workoutathome

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Dare GREATLY, my friends!!! Challenge the status quo! Challenge fear and if you must fail, fail trying… for if you don’t try, you shall never know NEITHER Victory NOR Defeat! 💚 – Share with me your favorite quote, inspirational message or anything you hold dear 🙌🏼 – One of my faves 👇🏼: “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” – Theodore Roosevelt – – – #inspirationalquotes #inspiration #workoutmotivation #fitnessmotivation #fitnessinspo

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