You always dreamed of being slim, having a toned body and having many subscribers on Instagram? We have a good example of an ordinary girl who achieved this goal. This girl is not a fitness model; her arsenal does not have medals and diplomas received for chiseled forms on Miss Olympia.

Nevertheless, she has more subscribers than residents in the megalopolis (more than 9 million on Facebook and 12.4 million on Instagram). What is so attractive about Jen Selter? Look at her usual workout routine, and you will understand!

ExerciseSetsRepsRestNotes
Wide Dumbbell Squats41530 secs30 secs rest
Squats Thrust Twist41530 secsbetween each set
Walking Lunges42030 secs1 min rest
Bosu Ball Squats41530 secsbetween each
Medicine Ball Squats41530 secsexercise
Plyometric Squat Jump312-1530 secs
Donkey Kicks41530 secs15 reps per leg
Leg Abductors/Adductors412-1530 secs

Jen Selter workouts

Before starting the workout, Jen do a warm-up for 10 minutes on a stepper simulator. The break between sets is about 1 minute.

Warm-up

Work out. Eat well. Be Patient. Your body will reward you.

15 percent rule

Regardless of what goals you plan to achieve, it is essential to maintain the structure of the training. 15% of the time you need to do a warm-up. Then 30% of it perform the main exercises. And 15% – hitch and stretching. A lot of people, especially beginners, make a common mistake. They ignore the quality of the workout.

After a couple of squats and a few sweeps novice athletes are already storming the simulators, working with weights. And the next day you will feel discomfort, muscle pain. And in worst cases, you can crick and even muscle break.

Note: the higher the intensity of your workout, the more warm-up you should do. And do not take warm-ups carelessly. Always do the exercises clearly, sticking to the right technique and safety.

Also, control the amplitude. After the warm-up, you need to do a little bit of stretching. In this case, you will increase the elasticity of muscles, ligaments. And you will prevent the risk of injury. After such a high-quality warm-up you can safely proceed to train. Then your workout will be effective and safe for your health.

Body movements on the stepper are very similar to the steps along the stairs. Therefore the name of the simulator is similar (stepper – “step”). So, place feet on the simulator. And, then alternately transfer the weight of the body from one side to another. When practicing on the stepper, the calf and gluteal muscles are the most active.

Due to the direct impact on the “right” muscle groups, steppers are very popular among women. The load on this simulator is the most benign. Further, absolutely everyone, without any restrictions, can work on a stepper. And even those who suffer from cardiovascular and foot diseases can do such a warm-up.

Everyday workout routine

MondayJen Selter workout

  1. Sumo squats: 3 sets of 15 reps.
  2. Lunges: 4 sets of 20 repetitions.
  3. Squats on the ball: 4 sets of 15 repetitions.
  4. Pulsed squats: 3 sets of 10-15 repetitions.
  5. Exercise “donkey”: 3 sets of 15 repetitions.
  6. Breeding the legs in the simulator: 3 sets of 15 repetitions.

Tuesday

  1. Exercise “bicycle” (supine): 4 sets of 16 repetitions.Jen Selter workout
  2. You are twisting on the press: 4 sets of 15 repetitions.
  3. Reverse twisting on the press: 4 sets of 15 repetitions.
  4. Exercise Plank: 4 sets of 30 seconds.
  5. Lifts the legs supine: 4 sets of 15 repetitions.
  6. Mountaineer exercise: 4 sets of 15 repetitions.

Wednesday

  1. Buttock bridge: 3 sets of 30 repetitions.
  2. Sumo squats: 3 sets of 15 reps.
  3. Jumping out with a clap of the palms: 2 sets of 50 repetitions.
  4. Running on the spot kicking knees: 1 minute.
  5. Walking: 3 sets of 20 repetitions.
  6. Lunches: 3 sets of 20 repetitions.
  7. Exercise “donkey”: 3 sets of 15 repetitions.Jen Selter workout
  8. Cardio: 30 minutes.

Thursday

  1. Walking: for one minute, raising your knees high.
  2. Sumo squats: 2 sets of 40 reps.
  3. Lateral attacks: 3 sets of 20 repetitions.
  4. Lunges: 3 sets of 20 repetitions.
  5. Jumping out: 2 sets of 20 times.
  6. Cardio: 30 minutes.

Friday

  1. Twisting on the press: 3 sets of 20 repetitions.
  2. Reverse twisting on the press: 3 sets of 15 repetitions.
  3. Exercise “bike” (supine): 3 sets of 16 repetitions.
  4. Breeding legs in the simulator: 3 sets of 15 repetitions.
  5. Side plank: 4 sets of 30 seconds each.
  6. Twisting with turns on obliques: 3 sets of 40 repetitions.
  7. Lift the legs supine (not completely lowering): 3 sets of 10 repetitions.Jen Selter workout

Saturday

  1. Jumping out with a clap of the palms: 1 approach 50 repetitions.
  2. Sumo squats: 2 sets of 10 repetitions.
  3. Squat with wide-legged: 3 sets of 10 repetitions.
  4. Lunges: 3 sets of 20 repetitions.
  5. Exercise “donkey”: 3 sets of 30 repetitions.
  6. Raising the legs in the lateral prone position: 3 sets of 20 repetitions.

Sunday

Rest day

Jen Selter butt workout

Here are Jen Selter’s favorite exercises for buttocks:

  • Lying ass

Begin with a pose on all fours, keep your hands on the width of your shoulders. Raise your right leg bent, as if you want to rest your heel on the ceiling. Raise your legs as high as possible. Do 15 repetitions in one approach on each leg.

  • Fire hydrant

Jen Setler, as a rule, makes this exercise the second in his training, to train the buttocks from a different angle. This is a great way to conduct good comprehensive training for this part of the body.

Stand on all fours, put your hands and knees on the width of your shoulders. Keeping your legs bent, raise your right foot to the side until your thigh rises parallel to the floor. Repeat 15 times for each leg.

  • Exercise with a chair

Jane Selter usually uses a high chair. Stand upright, put your feet together, holding on to the back of the chair at arm’s length. Lean slightly forward and lift your right leg behind, keeping your knee straight. Tighten the gluteus muscles and lift the leg as high as you can, and then lower it to its original position. Do 10 repetitions for each leg.

Jennifer is twenty years old. She’s been doing sports for only a few years, and she began training just to improve her figure. Jennifer’s height is 167 cm, and the figure’s parameters are not at all 90-60-90. And what of it? More than a million people (including well-known singer Rihanna and Beyonce) are watching her training. Jennifer admits that some of the photos seem to her to be very callous, but the girl’s goal is to show that sport is great, and to make more people engage in physical activity.

Let my photos pay attention to what is behind, but the goal is to prove to the girls that to achieve this on the strength of each.

These are the exercises that Jennifer advises the girls that they want to be slim and sketchy. As you can see, the fitness instructor does not disdain barbells, dumbbells, and also actively works with her body, performing push-ups and pull-ups. “Male” exercises (and this is how the majority of girls respond to them) did not make it heavy, but, on the contrary, turned into a precise modern goddess.

Try replacing traditional aerobic fitness training with anaerobic exercises. They are not difficult to carry out, but it is such a load that will make your body worthy of admiration!

  1. Classic squats.
  2. Side-leg squats.
  3. Lunges back and forth.
  4. Plie.
  5. Rotations to the side while standing.
  6. Moving in a squat.

Besides these 6 exercises, have a look at other ones she performs. Doing them will help you to make a beautiful butt.

Jen Selter workout Jen Selter workout routine Jen Selter workout routine Jen Selter workout Jen Selter workout Jen Selter workout routine

Moreover, Selter does a deadlift, runs on a track under a high inclination. Also, she climbs up the trainer-ladder or climbs the steps. The star performs each technique in 3 sessions of 12–15 repetitions with weights. Further, cardio training helps her to keep the body in good shape.

Experts opinion

Unlike Selter thinks, coaches believe that the effect mostly depends on anatomical features. But in any case, the result will not disappoint you. Especially in the case, the full person controls the nutrition to reduce the layer of subcutaneous fat.

Girls with asthenic physique need to increase the calorie intake at the expense of a gainer. Both cannot do without the kind of their body, but the main thing is to choose the right product. Jen says that she is proud of her butt and the figure as a whole. Jen, whose height is only 167 cm, admits that some of her photos look overly challenging. But all she wants is to inspire people to do sport.

Yes, my photos are often focused on what’s behind. But I want to convince people that anyone can achieve such a result!

Full-body, ab workout plan

Before starting her training session, Jen warms up for 10 minutes on the “stepper” simulator. The break between the approaches is about 1 minute.

  • Monday

Sumo squats: 3 sets of 15 reps
Disasters: 4 sets of 20 reps
Squats on the ball: 4 sets of 15 reps
Impulse squats: 3 sets of 10-15 repetitions
Exercise “donkey”: 3 sets of 15 repetitions
Breeding legs in the simulator: 3 sets of 15 reps

  • Tuesday

Exercise “bike” (lying on the back): 4 sets of 16 repetitions
Twisting on the press: 4 sets of 15 reps
Back torsion on the press: 4 sets of 15 reps
Exercise strap: 4 sets of 30 seconds
A lifting of the legs lying on back: 4 sets of 15 repetitions
Exercise “climber”: 4 sets of 15 repetitions

Картинки по запросу Jen Selter упражнения

  • Wednesday

Gluteal bridge: 3 sets of 30 repetitions
Sumo squats: 3 sets of 15 reps
Jumping with the cotton of the palms: 2 sets of 50 repetitions
Running on the spot lifting up your knees: 1 minute
Goals: 3 sets of 20 reps
Disasters: 3 sets of 20 reps
Exercise “donkey”: 3 sets of 15 repetitions
At the end of cardio training: 30 minutes

  • Thursday

Staggering: for one minute, lifting your knees high
Sumo squats: 2 sets of 40 repetitions
Side attacks: 3 sets of 20 repetitions
Disasters: 3 sets of 20 reps
Bouncing: 2 sets of 20 times
At the end of cardio training: 30 minutes

  • Saturday

Jumping with the cotton of the palms: 1 approach 50 repetitions
Sumo squats: 2 sets of 10 repetitions
Squat with a wide set of the legs: 3 sets of 10 reps
Disasters: 3 sets of 20 reps
Exercise “donkey”: 3 sets of 30 repetitions
Raising the legs in the lateral position of lying: 3 sets of 20 repetitions

  • Sunday

Recreation

2 tips for effective training

For a person who is not involved in sports at all, almost every exercise will be beneficial. However, many people do not know how to properly train. This paragraph outlines a few simple steps that will help you get the most out of your workout. See Step 1 to get started.

Method 1. Exercise on healthy graphics

  1. Agree that your body needs rest. Many people do not know how quickly the body is able to recover and how often it needs to rest. Remember, when you do any exercise, your muscles break at the molecular level. When they heal, they grow even more intense. However, if you never rest your muscles, they will never recover. Let’s rest each muscle group for at least two days a week. On the other hand, you do not need to wait a few days, you can train other muscle groups.
    Studies have shown that working on one muscle group every 48 hours is useful and effective if the muscles are not too overloaded.
  2. Warm up. When you are ready to start exercising, do stretching exercises before you start jogging. Although you may think that your muscles are trained or healthy enough, do not skip the workout, as this is an important part of the workout. Allocate at least five minutes for a warm-up for light workouts, or ten minutes for intense exercise.
  3. Cooldown. The easiest way to do this after exercise, lie down on the floor and rest. In addition, using ice, massage the muscles, take a contrast shower: first hot, then cold shower (do about 6 repetitions.), Then do light stretching exercises.
  4. Change your schedule. Our body very quickly adapts to the exercises that we do in training, which is not very well reflected in the result. Therefore, change your mode every four weeks. In order to do this, select new exercises that will fit your goals. For example, you jog for twenty minutes and then shake the press thirty times. You could instead shorten the running time and do jumps on the spot with a change of arms and legs for twenty minutes. Then five minutes of strength exercises.
  5. Remember that diet is key. People may think that exercise “cancels” the junk food they eat, but this is not true. In fact, after a workout, your body reacts even more to what you put into it. You do not need to be a doctor to make a choice in favour of healthy foods and understand how beneficial they affect your health.
  6. Do not exercise until you drop, this is not necessary. Training for wear can end badly. Some people think that training with maximum intensity promotes rapid muscle growth. However, there is no conclusive evidence that exhausting workouts increase muscle growth. In fact, it harms the muscles so much that it can negate all your efforts.
  7. Track your results. The first time you can run a mile without stopping is likely to be a big advance for you. However, keep track of your daily progress (and not just major milestones). This is important. Keeping track of your progress helps keep you motivated and willing to move on. Record your success in a laptop (or even just on a piece of paper). For example, how long you can jog, how many repetitions you can do, etc. And also record the date of your achievements.
  8. Eat. Your body needs the energy to function properly. Some people, especially those who are trying to lose weight, think following. That if they can reduce their diet to a minimum + exercise = they will speed up the process of losing weight. Just remember that your body does not want such victims. And as soon as the body does not get enough food, it goes into survival mode and tries to save every gram of fat. Because of this, the process of losing weight can stop altogether.
  9. Increase muscle mass or reduce weight. Your body is not ready to do so much. You can follow a balanced regime, thanks to which you can increase muscle mass and reduce fat, but be prepared, it is difficult to achieve everything at once. If your goal is to increase muscle mass, do not do cardio (once or twice a week). And vice versa, if you want to lose weight and strengthen the cardiovascular system.
  10. Never practice at the professional level if you are not physically ready. It is dangerous for your body. Measure your strengths with your abilities. Most people who start workouts are very motivated and want to practice every day. However, for an inexperienced beginner, three days a week is already a lot, while for most people the number of classes should never exceed five times. Also, avoid intense workouts if you have had a long break of several weeks. Although at first glance it may be a long time, two-week jogging before you go in for an intense run can save you from serious bodily harm.

Method 2. Have a positive attitude

Aim for consistency.
Regardless of what you heard on TV, remember that it is impossible to achieve success in a few days or weeks. Look at your successes in the long run. As a rule, you will need to perform the exercise for at least a month before determining that it is not effective. Some fitness instructors say, “First comes the form, then the strength comes, then the result comes.” In other words, if you follow your exercise regime, you will get the appropriate shape, become stronger, and only after that will you see positive changes. Do not be discouraged if you cannot be like Adonis right away – stick to your usual routine.
Care for your body.
 Never forget that training is just one need of your body. To be truly healthy, you need to work hard to balance the many needs of your body. In addition to exercise, you need to eat healthy foods, drink plenty of water, and get 7-9 hours of sleep every night. Do not try to simplify things – everything that you do to keep your health does not begin and end in the gym.
Set realistic goals.
Although it is a good idea to have ambitious goals. If we consider this issue in light of a long-term perspective, it is important to set achievable goals. And what’s important, considering success in the short term. For example, do not set a goal to be a competitive bodybuilder by the end of the year. It is important to understand the fact that in order to achieve some goals, you will need several years of training. Remember, everything is good in moderation. Overtraining is the wrong choice for a beginner. Never forget that training is just one need of your body. To be truly healthy, you need to work hard to balance the many needs of your body. In addition to exercise, you need to eat healthy foods, drink plenty of water, and get 7-9 hours of sleep every night. Do not try to simplify things – everything that you do to keep your health does not begin and end in the gym.
Listen to your body.
Although it is a great idea to periodically push yourself to your physical limit, understand that such actions can lead to serious consequences. Always listen to your body – watch how it reacts to different diets and exercises. Avoid the trap that many athletes fall into – they follow a diet or exercise that causes pain. A positive result is likely to be compensated for by a serious injury or poor health. Remember that there is no universal workout or diet – what is effective for your friend may not benefit you. All people are different, have different genetics and body type. Some get more results from exercise. Others get amazing results from the diet. Find what is effective in your case.

Do not fall into the trap.
Unfortunately, there are many products and services that promise you instant health and beauty. Very often fraudsters are behind these promises. Carefully study the tool before you buy it to make sure it is harmless and effective. Be skeptical in these matters. Such an attitude may seem cynical, but it can save you valuable time and money.

  • “Supplements,” at best, is what complements your daily regimen: “diet and exercise.” They will not increase testosterone levels, you will not look like Arnold Schwarzenegger. You will not become the fastest runner in history, or you will not lose 20kg per week. The only nutrients that you really need to have a healthy body are vitamins, minerals, healthy carbohydrates, and fats. And, of course, proteins. Everything else should be considered as “additional”, and not as “basic” means.

Give yourself a reason to stay motivated.
Training or dieting may not be so easy, especially if you are new to the field. It is easier to maintain a positive attitude if you are focused on your goal, rather than on the difficult process of achieving this goal. As you train, imagine yourself what you will be when you reach the level of physical fitness you are aiming for. With this attitude, you can easily achieve your goal. If this does not work in your case, reward yourself for your efforts.

  • Do not worry, do not take it too seriously. Just keep your eyes on rewards and be proud of your every success on this path – such a genuinely positive attitude will motivate you better than someone else would.

 

Tips for achieving the goal

  1. If you feel that you have not rested after a workout, sleep more, take vitamins, adjust your diet, and drink more water.
  2. Focus on health, not on weight loss or muscle mass. With such a view on the situation, most likely you will not do something that will harm your health.
  3. Drink protein shakes after exercise, your muscles will grow faster.
  4. If you do not give your body time to recover, your efforts will go to the body only to harm.
  5. Avoid dehydration. One bottle of water is not enough for a 30-minute workout. Carry water with you constantly throughout the day (even at work and at school).

Warnings:

  • Do not work for wear. It is pointless and dangerous.
  • If your goal is weight loss, never resort to fasting or to rest during exercise. This will make your workouts less effective, not to mention the physical harm to the body.
  • Never choose exercises that you can not do. Would you make your fat dog run a mile without stopping? No – it will only harm the dog, and not make it healthier.

What do you need?

  1. Good motivational music for training.
    Extras: a friend who wants to train with you.

Jen Selter – was born on August 8, 1993, in Long Island. American model and fitness instructor. Janet was born into a family with Jewish roots and grew up with her sister Stephanie. Even in high school, Jen did plastic surgery to change the shape of the nose.

After graduation, I started attending the gym, where I got involved in fitness and yoga.

Popularity came to her when she decided to post her training and achievements in social networks. Thanks to her appearance, sports figure and buttocks, popularity in social networks have grown so much that she began to be recognized all over the world. Also, it is rightly considered the most popular and steep “ass” of Instagram, on her Instagram has already signed more than 10 million users, and the total subscribers from all social networks Janet, it’s more than 30 million people. That’s what helped it reach an army of fans the size of a small country …

  • Height – 167 cm
  • Weight – 52 kg
  • Chest – 86 cm
  • Waist – 58 cm
  • Hips – 91 cm

Jen Selter became famous for her photos on Instagram, on which she mainly emphasized the training of buttocks. I’m not sure that even 5 years ago something like this might appear, but now it’s called “Belfi,” that is, in other words, the selfie of the buttocks.

But we do not intend to appeal to morality here, just listen to its history. Most of us had no idea about this, as long as Jane’s photos did not disperse virally on the Internet. This short woman with expressive forms seems to have been able to motivate a huge number of girls to take up their body, and a strong half of humanity to watch their fitness successes.

Of course, in addition to admirers, she also found an army of critics accusing her of being vulgar, but it seems that Jen Selter does not pay much attention to it. She simply patented a new brand and collected dividends. According to the girl’s statements, in 2012 she worked in the gym at the reception and the environment influenced her worldview.

I drew inspiration from dedicated people who come to the hall every day, in any weather. I saw changes in their body and was determined to make changes in my life!

So Jane Selter also began to train. Having achieved some success, she decided to share her results with Instagram. About a year of training resulted in popularity.
Картинки по запросу Jen Selter упражнения

Many well-known publications did not stand aside. Jane Selter published her advice in The New York Post, New York Magazine, Huffington Post, Elle, Vanity Fair, and others.  Now she leads her fitness column in the New York Post, continuing to focus on her strengths. Thanks to sponsorship and support of clothing and food producers, Selter moved to daytime work when she reached 500,000 subscribers in Instagram.

She continued to send the Belfi and came up with the #seltering hashtag to describe her favorite way of posing. To date, although Jen Selter does not have a fitness trainer certificate, however, this does not prevent her from learning from professionals and teaching others. She spent a lot of time studying information on forums and websites.

I try to keep abreast of all the latest new trends in fitness, diet and researches.

Jen Selter said that the purpose of her life is to motivate and inspire people. She is passionate about fitness. This is the type of passion that fed many great coaches.

Jen Selter motivation

Skipped your workout yesterday and feeling crappy about it? Thankfully, it’s a new day which means another opportunity to change your habits. Sometimes I wake up not wanting to go to gym or feeling negative, and that’s okay.

Not everyday is going to be easy, but don’t let yesterday effect today. Make a change for yourself and remember you’re not alone, everyone struggles. A little morning reminder, you are amazing and can handle anything. Don’t ever forget that!

Today, the star spends more and more time in her own gym. And there she continues to work on her body. She does not have an official certificate of a fitness trainer. But this does not prevent her from learning how to do it and teaching others.

I try to be aware of all the latest sports trends, diets, and research. I have something to tell people about, – Selter admits.

And she really do it. Jen already shared tips on the pages of American newspapers and magazines. For example, New York Magazine, Huffington Post, Elle, Vanity Fair, and others have already published her. And now the seductive brunette has her own column in The New York Post. Briefly, it inspires everyone!

In addition to the priests, Jen works with other muscles. But it is the outstanding volumes in the center of the figure that attracts all the attention. Jen Selter does not offer to argue about the presence or absence of implants in one place. But she says just to pick it up from the sofa and follow her example.

1. Too skinny. 2. Too fat. 3. Too muscular. 4. Too big. 5. Too small. etc. You’re always going to be “Too something” to someone. Just be yourself and stop caring so much what other people think of you.

Model’s tips

  • The girl manages to train by walking in the park. She puts an elastic band on her ankles and crouches every three steps. And to have better results, she combines them with jumping on a park bench in a crouch.
  • The model assures that dynamic squats with a load, with jumps top up, burn calories to the maximum effect. Moreover, they pump large gluteal muscles. Also, she likes to sit up to the parallel of the hips with the ground. Then take a few quick steps and soar upward like the bird.
  • And nothing rounds the fifth point as good like swinging on all fours. So, to do this, she relies on straight arms and stabilizes the lower back. After that Jen raises the heel of a bent leg to the ceiling. In this case, the ankle broadcasts weighting or in the knee joint pinches a small dumbbell.

Motivational celebrity tips

Buttocks girls do not fit into those model parameters that are considered correct. And yet it is such a figure that is truly beautiful and natural!

These are the exercises that Jennifer advises the girls that they want to be slim and sketchy. As you can see, the fitness instructor does not disdain barbells, dumbbells, and also actively works with his body, performing push-ups and pull-ups. “Male” exercises (and this is how the majority of girls respond to them) did not make it heavy, but, on the contrary, turned into a precise modern goddess.

Try replacing traditional aerobic fitness training with anaerobic exercises. They are not difficult to carry out, but it is such a load that will make your body worthy of admiration!

Some accuse Jen Selter of implants in the buttocks, but this has nothing in common with the truth. Look at how she trains. The girl trains the entire body, but, of course, does not neglect the squats with the neck. Squats Jennifer loves most. As you know, for beautiful buttocks, there are no more effective classes than proper exercises with a barbell. Jeniffer works in Smith’s car, that is, the neck is fixed in the frame.

It is in Smith’s car that you can start training if for now, you are afraid to squat with the bar. She will by no means fall on you, so you can try to squat even without a coach.

Jennifer says that it is not so important with what weight you are engaged, the main thing is the right technique. It is the technique that the girl pays a lot of attention because squatting with an uneven back or incorrectly spreading her legs, you not only do not let the necessary muscles work but also risk injury.

A small weight will allow you to do more exercises, which will positively affect the development of muscles and relief. Do not overload yourself. Start training with an empty neck.

The deadlift is another of Jennifer’s favorite exercises. The girl does it on her straight legs, and again, the working weight is no more than 20-30 kilograms. What does Jel Selter do today? She is a representative of NY20, “MusclePharm” and Game Plan Nutrition participates in advertising sessions of “Nike”. Jen’s dream is to become a good fitness instructor, and in early 2014 she participated in the Access Hollywood show and The View as a fitness consultant.

A significant achievement of this ordinary girl can also be called the eighty-second place in the list of the most coveted women for 2014 (according to the AskMen poll). Why not? After all, the figure of this girl is very seductive and certainly more attractive than the skinny models from the podium.

Video from Jennifer:

Jen Selter workout routine | butt & abs
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