Senada's High-Energy Core Blast Workout
Senada's High-Energy Core Blast Workout
Looking to challenge your core with a fresh, focused routine that requires no fancy gear? This High-Energy Core Blast from fitness expert Senada Greca is designed to target your entire abdominal region using just your bodyweight and a mat. With five dynamic movements, this routine builds strength, enhances stability, and promotes definition—all without leaving your home.
Why This Core Workout Works
No equipment required — perfect for at-home or travel
Combines isometric holds with fluid motion for maximal engagement
Targets upper abs, lower abs, obliques, and deep core stabilizers
Fast-paced with minimal rest to keep your metabolism fired up
Designed by Senada Greca, known for functional, form-driven fitness
Preparation
Before beginning, find a quiet, comfortable space and lay down a supportive surface like a yoga mat or padded floor mat. Prioritize form over speed, especially if you're new to hollow holds or advanced core mechanics.
The Workout Format
5 exercises
4 rounds total
8–12 reps per exercise
Rest 20–30 seconds only as needed between sets
Exercise Breakdown
1. Hollow Body Alternate Leg Raises
Targets: Lower abs, transverse abdominis
How to Perform:
Lie flat with arms extended overhead and legs straight
Engage your core and press your lower back into the mat
Lift both legs to a 45-degree angle
Lower one leg slowly, keeping the other lifted
Alternate sides with control
2. Oblique Crunches
Targets: Obliques (side abs)
How to Perform:
Lie on your side with legs stacked and knees slightly bent
Rest your lower arm on the ground for stability
Place your top hand behind your head
Crunch upward, focusing on contracting your side waist
Lower with control and repeat
3. Classic Crunches
Targets: Upper abs
How to Perform:
Lie on your back with knees bent and feet planted
Place hands behind your head (avoid pulling the neck)
Engage your core and lift your shoulder blades off the ground
Pause briefly at the top, then lower slowly
4. Hollow Body Knee Tuck to Pike Up
Targets: Lower abs, upper abs, hip flexors
How to Perform:
Begin in a hollow body hold with your arms and legs lifted
Tuck your knees toward your chest while lifting your upper body
Extend back into the hollow hold
Immediately lift into a pike, raising both arms and legs upward
Return to hollow hold and repeat
5. V-Sit Flutter Kicks
Targets: Entire core, especially lower abs and hip flexors
How to Perform:
Sit with legs extended and lean back into a V-position
Keep your spine straight and core tight
Lift both legs and begin flutter kicks just above ground level
Maintain controlled, quick movements
Shop the Workout
Non-Slip Yoga Mat
Provides support for spine and joints while keeping you grounded during core holds.
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Core Slider Discs (Optional Progression)
Challenge your control by adding sliders under your feet or hands.
Browse Core Sliders
Comfortable Workout Set
Stay supported and unrestricted in moisture-wicking athletic wear.
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Reusable Water Bottles
Stay hydrated before and after your session.
Shop BPA-Free Water Bottles
Style It With
Neutral Fitness Towels
Soft, sweat-wicking towels for post-workout recovery or stretch routines.
Browse Workout Towels
Foam Floor Tiles
Create a professional-looking workout space that protects joints and enhances grip.
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Gold-Toned Timer or Interval Watch
Time your sets in style with an elegant, durable timer.
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Minimalist Mat Spray
Clean your mat post-workout with a plant-based spray that looks and smells luxe.
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Final Thoughts
Senada Greca’s High-Energy Core Blast is a powerful reminder that some of the most effective workouts require nothing more than intention and your own bodyweight. With consistent practice, this routine will help develop stronger abdominals, improve posture, and support total-body performance.
Whether you're traveling, short on time, or looking to elevate your current core program, this workout delivers visible results with a minimalist approach.
Remember: form comes first, and consistency creates transformation.
Senada's High-Energy Core Blast Workout
Get ready to ignite your core with “Senada’s High-Energy Core Blast Workout,” a blog post that will set your fitness journey ablaze. This guide is designed to help you unleash the full potential of your core strength with a high-energy routine inspired by the renowned fitness trainer, Senada Greca. To support your workout goals, we’ve compiled a list of sources, each linked by a keyword, to provide you with a variety of exercises and insights. Let these resources fuel your determination as you embark on a path to a stronger, more powerful core.
High-Energy Workout Inspirational Sources:
Ab Workout: The Blast features Senada Greca showcasing a series of exercises for a strong core.
Full Body: Learn about a full body workout that includes a challenging core component.
May these sources be the spark that ignites your passion for fitness and guides you through a transformative core workout. Embrace the energy and let’s get moving!
