Senada Greca, personal trainer to celebrity Kim Kardashian, has shared a five-minute workout that individuals can perform anywhere to enhance muscle strength and promote fat loss. Greca emphasizes that strength training is not only vital for an athletic physique but also plays a crucial role in mental well-being and confidence building.
Transforming Health Through Strength Training
Greca’s journey into fitness began when she immigrated to the United States as a teenager. Initially pursuing a career in finance, she faced personal challenges, including low self-esteem and an eating disorder. It was only after her doctor encouraged her to view exercise as a form of self-care that Greca embraced a more positive relationship with fitness. “That’s when everything kind of changed. I was utilizing workouts to not punish myself, but to nourish myself,” she explained, highlighting the transformative power of exercise.
Working with Kardashian since 2023, Greca describes the star as incredibly dedicated. Their training sessions often focus on upper body and core strength, employing techniques such as supersets to maximize efficiency. “We keep it moving. We don’t take too many breaks,” Greca noted. Kardashian trains four to six days a week, with sessions lasting about 90 minutes, including warm-ups and stretching.
Despite Kardashian’s rigorous routine, Greca insists that significant benefits can be gained from shorter sessions. “It’s about showing up for yourself every single day till it becomes a non-negotiable,” she stated.
A Five-Minute Workout for Everyone
Greca has crafted a quick bodyweight circuit that individuals can do at home, requiring minimal or no equipment. This routine is designed to be completed in just five minutes, targeting all major muscle groups. The workout consists of the following exercises, each performed for 45 seconds with a 15-second rest in between:
1. **Squats**: Stand upright, bend your knees to lower your hips while keeping your torso straight, and engage your core.
2. **Lunges**: Step forward with one foot, bending both knees to about 90 degrees, then push through the front foot to return to standing.
3. **Hip Thrusts**: Lie on your back with your feet flat, pushing through the heels to lift your hips upward before lowering them back down with control.
4. **Superwomans**: Lie facedown, using your back and core muscles to lift your head, shoulders, and legs off the ground briefly before returning to the starting position.
5. **Plank Hold**: Start on all fours, extending your legs straight back, and maintain a straight line from head to heels by engaging your core and limbs.
This routine can be repeated for five rounds, and for those looking to increase intensity, weights can be added.
Greca emphasizes the importance of consistency and gradual progress, noting that even a short workout can contribute significantly to long-term health when it becomes a regular habit. “I always tell people, listen to the expert within,” she advised, encouraging individuals to tune into their bodies and exercise according to their needs.
As interest in strength training continues to rise, particularly among women, Greca’s insights and practical advice make fitness more accessible to a broad audience, from busy professionals to stay-at-home parents. Her goal is clear: to empower others through strength training, helping them feel strong and capable in their daily lives.
