Jen Selter Workout Routine

Jen Selter is an American social media star, advocate for fitness, healthy lifestyle, positive thinking & motivation from Roslyn Heights , Long Island , New York. Selter has appeared in Elle , FHM , Muscle & Fitness , Vanity Fair and Maxim magazines. Selter was voted 82 in the top 99 Most Desirable Women 2014 by AskMen . She has over 2.8 million Jen Selter Instagram followers, 676 K Jen Selter Facebook likes, 400 K Jen Selter Twitter followers and over 24 million followers across all of her social media assets. 
Jen worked very hard to get her enviable rear and still follows a healthy diet with regular workout to maintain her lean and toned figure. Jen also says that just because you don’t have a gym, doesn’t mean you can’t work out. At-home workouts are easy, one you’ve got the right moves. 
Follow her routine and get sexy butt like her.



BIO-DATA 

  • Born Name — Jennifer Selter
  • Nick Name — Jen
  • Born — August 8, 1993
  • Born Place — Bay Shore, Long Island, New York
  • Occupation — Fitness expert, model 
  • Education — University of Melbourne
  • Father — Todd Selter 
  • Mother — Jill Selter 
  • Sister — Stephanie (Older Sister) 
  • Sun Sign — Leo
  • Nationality — American 
  • Religion — Jewish
  • Click here to follow her Twitter account

BODY MEASUREMENT 

  • Body Shape — Pear
  • Height — 5’6″ (168 cm)
  • Weight — 125 lbs (57 kg)
  • Measurements — 34-23-36 inches (86-58-91 cm)
  • Bra Size — 32B
  • Dress Size — 4
  • Hair Color — Light Brown
  • Eye Color — Hazel

DIET 


Jen Selter follows healthy and clean diet. She stays away from over processed foods and eats every few hours to keep her metabolism running. According to Jen Whey protein is one of the best ways to make your butt bigger.  Whey is the good part of cow’s milk, that makes your muscles bigger. It’s one of the fastest absorbing proteins. Eating protein 30 minutes before and after your workout is crucial to keeping the muscle weight on.She also drinks a whey shake after her workout. This is to help her muscles recover with a fast-absorbing protein.

Jen maintains the mantra of

  • Less sugar, more fruit. 
  • Less soda, more water. 
  • Less worry, more sleep. 
  • LESS words, more action. 

 Her diet includes –
Breakfast 

  • Egg whites 
  • Toast or oatmeal 
  • Fresh juice
Lunch 

  • Large bowl of salad 
  • Veggies
Pre-workout 
  • Protein Bar
Post-Workout 
  • Protein shake 
Dinner 
  • Grilled chicken 
  • Veggies 
  • Pasta

ROUTINE 

Monday – Legs / Butt 
Tuesday – Abs / Cardio 
Wednesday – Butt 
Thursday – Butt 
Friday – Abs 
Saturday – Glute 
Sunday – Rest 


EXERCISES 



Selter’s workout routine mainly focuses on lean and toned legs, butt and abs. Her favourite exercise is Squat.  

Monday 

  1. Wide Dumbbell Squats (4 sets of 15 reps,  30 seconds rest) 
  2. Squats Thrust Twist (4 sets of 15 reps,  30 seconds rest) 
  3. Walking Lunges (4 sets of 20 reps,  30 seconds rest) 
  4. BOSU Ball Squats (4 sets of 15 reps, 30 seconds rest) 
  5. Medical Ball Squats (4 sets of 15 reps) 
  6. Plyometric Squat Jump (3 sets of 12-15 reps,  30 seconds rest) 
  7. Donkey Kicks (4 sets of 15 reps, 30 seconds rest) 
  8. Leg Abductors (4 sets of 12-15 reps) 
  9. Cardio (30-34 min)

Tuesday 

  1. Crunches (4 sets of 15 reps,  30 seconds rest) 
  2. Bicycle Crunches (4 sets of 15 reps,  30 seconds rest) 
  3. Reverse Crunches (4 sets of 20 reps) 
  4. High Knees (4 sets of 15 reps,  30 seconds rest) 
  5. Forearm Planks (4 sets of 15 reps,  30 seconds rest) 
  6. Lower Leg Lifts (3 sets of 15 reps) 
  7. Mountain Climbers (3 sets of 15 reps) 
  8. Cardio (30-45 min, Incline Treadmill or Stairmaster)

Wednesday 

  1. Knee Ups (1 min)
  2. Wide Dumbbell Squats (1 set of 20 reps, 30 seconds rest) 
  3. Walking Lunges (1 set of 20 reps,  30 seconds rest) 
  4. Bench Step Ups (1 set of 20 reps,  30 seconds rest) 
  5. Hip Thrusters (1 set of 30 reps, 30 seconds rest) 
  6. Wide Dumbbell Squats (1 set of 20 reps, 30 seconds rest) 
  7. Donkey Kicks (1 set of 30 reps, 30 seconds rest) 
  8. Jumping Jacks (1 set of 50 reps) 
  9. Rest 1 minute and then repeat the circuit 3 times 
  10. Cardio (30-45 min, StairMaster with Glute Kickbacks)

Thursday 

  1. Knee Ups (1 min) 
  2. Wide Dumbbell Squats (1 set of 40 reps) 
  3. Walking Lunges (1 set of 30 reps) 
  4. Jump Squat (1 set of 20 reps,  30 seconds rest) 
  5. Side Lunges (1 set of 30 reps, 30 seconds rest) 
  6. Hip Bridges (1 set of 30 reps, 30 seconds rest) 
  7. Rest 1 minute and then repeat the circuit 3 times. 

Friday 

  1. Crunches (1 set of 30 reps) 
  2. Toe Touches (1 set of 30 reps) 
  3. Bicycle Crunches (1 set of 20 reps) 
  4. Reverse Crunches (1 set of 20 reps) 
  5. Side Plank Hip Lifts (1 set of 15 reps, Right leg)
  6. Crunches (1 set of 30 reps) 
  7. Side Plank Hip Lifts (1 set of 15 reps, Left leg)
  8. Russian Twist (1 set of 40 reps, 30 seconds rest) 
  9. Bicycle Crunches (1 set of 30 reps) 
  10. Oblique V-Ups (1 set of 15 reps, Right leg) 
  11. Reverse Crunches (1 set of 20 reps) 
  12. Oblique V-Ups (1 set of 15 reps, Left leg) 
  13. Lower Leg Lifts (1 set of 10 reps, 30 seconds rest) 
  14. Repeat entire circuit 3 more times.

Saturday 

  1. Jumping Jacks (50 reps, Warm-up) 
  2. Front Kicks (10 reps, Warm-up) 
  3. Hip Bridges (15 reps, Warm-up) 
  4. Stretching (30 seconds, Warm-up) 
  5. Wide Dumbbell Squats (1 set of 10 reps, 30 seconds rest) 
  6. Pile Squat (1 set of 10 reps, 30 seconds rest) 
  7. Leg Lifts on All Fours (1 set of 40 reps, 30 seconds rest) 
  8. Walking Lunges (1 set of 20 reps, 30 seconds rest) 
  9. Wide Dumbbell Squats (1 set of 10 reps, 30 seconds rest) 
  10. Leg Lift with Pulse (1 set of 20 reps, 30 seconds rest) 
  11. Donkey Kicks (1 set of 30 reps, 30 seconds rest) 
  12. Repeat entire circuit 3 more times. 


MORE EXERCISES 


Here are some exercises and core challenges posted by Jen Selter on her Facebook account .

Monday Core Challenge (Posted on Facebook)  

  1. Crunches (50 reps) 
  2. Push-Up (10 reps) 
  3. Plank (1 min) 
  4. Right Side Plank (30 seconds) 
  5. Left Side Plank (30 seconds) 
  6. Plank (1 min) 
  7. Push-Up (10 reps) 
  8. Jumping Jacks (50 reps) 
  9. Crunches (50 reps) 

Upper Body Exercises (Posted on Facebook) 

  1. Push-Up (10 reps) 
  2. Biceps Curls (8 reps) 
  3. Half Biceps Curls (8 reps) 
  4. Full Biceps Curls (8 reps) 
  5. Shoulders Press (15 reps) 
  6. Push-Up (10 reps) 
  7. Triceps Dips (15 reps) 
  8. Back Rows (15 reps) 
  9. Lateral Raise (15 reps) 
  10. Push-Up (10 reps) 
  11. Triceps Kickbacks (15 reps) 

Tuesday Workout Challenge (Posted on Facebook) 

  1. Squats (30 reps) 
  2. Lunges (30 reps) 
  3. Calf Raise (30 reps) 
  4. Wall Sit (1 min) 
  5. Jumping Jacks (50 reps) 
  6. Wall Sit (1 min) 
  7. Sumo Squats (30 reps) 
  8. Leg Lifts (30 reps) 
  9. Jump Squat (30 reps) 
  10. Jumping Jacks (30 reps) 

Butt Exercise at Home (Posted on Facebook) 

  1. Squats (20 reps) 
  2. Squats Hold (30 seconds) 
  3. Squats Hold Pulse (20 reps) 
  4. Rest 20 seconds and the repeat the circuit 3 more times. 

Her Favorite Abs Exercise (Posted on Facebook) 

  1. Bicycle Crunches 
  2. Crunches on Ball 
  3. Crunches with Arms Extended 
  4. Reverse Crunches 
  5. Side Crunches 
  6. Plank 



Quote 
Success isn’t the key to happiness.
Happiness is the key to success. 
If you love what you are doing, you’ll be successful. 

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