Truly The Jen Selter Workout You Do Not Want to Miss...
Jen Selter entered the fitness scene in 2012 as a fitness model. She is from Long Island New York and measures 5 ft 6 inches. She has enjoyed great success after she was discovered on instagram. She is well known for her rear-end being outrageously attractive to men.
Jen Selter has been featured on Elle, Muscle and Fitness, FHM, Maxim and Vanity Fair magazines. Her recent success was found when she was voted the 82nd most desirable woman in 2014 by AskMen, a decent site. For pictures of Jen Selter including those from her Vanity Fair shoot, look here.
One of the Jen Selter Vanity Fair Pics
With the Jen Selter workout, you'll do an effective rear-end building routine. The workout takes about 20-30 minutes. The workout isolates and tones primarily instead of building muscularity throughout the bottom.
In contrast, Catiyln Rice, another top model known for her terrific and fantastic rear end has a different look, favoring more muscular definition and strength at the expense of the softer and perkier look of Jen Selter's rear end, a very interesting and debatable side-note. Workout, reps, rest, isolation, exercise type, diet and genetics are all in play to shape two different but both beautiful views. We love the Jen Selter workout...
The Jen Selter Workout Overview
Donkey Kicks, 1 set of 15 reps, each side
Fire Hydrant, 1 set of 15 reps, each side
Chair Kick, 1 set of 10 reps, each side
Pulse Squats, 3 sets of 10-15 reps
Squat Kick, 3 sets of 10 reps, each side
Optional but suggested: Glute focused cardio
Workout Move #1, Donkey Kicks
Start on all fours with your hands shoulder-width apart and knees hip width.
Keeping your right foot flexed and leg bent, extend your right leg and press your heel toward the ceiling until your foot is directly above your butt.
Return to start position
Do one set of 15 reps before switching legs, and you'll definitely feel it in your glutes.
During the Jen Selter Workout, for an extra better workout, squeeze your glutes at the top of the movement and descend slowly to get a negative. Make sure your knee does not touch the bottom or ground when returning to starting position to keep fantastic tension on the glutes.
Workout Move #2, The Fire Hydrant
Jen does this movement secondly to target the glutes from a unique angle.
Get on the ground on all fours, hands shoulder-width and knees hip-width apart
Move your right leg to your side until your inner thigh is parallel with the floor.
With your right leg extended out to the side and perpendicular, squeeze your glutes along with your abs for maximum benefit. Return to starting position without letting your knee touch the ground to maintain preferable tension in your glutes.
Do one set, repeating 15 times for one leg before switching sides.
Workout Move #3, Chair Kick
Start with any chair
Hold onto the back of a chair at arm's length for balance. Keep your feet together. Slightly lean into the chair while lifting your right leg straight behind you. Make sure that your knee is straight and unlocked.
Lift your leg as far back as you can while squeezing your glutes with vigor and intensity while making sure your hips are square to the chair instead of rotated which would lesson the impact of the exercise on your rear-end.
For each individual leg, do a total of 10 reps before switching. Only one set is defined.
Workout Move #4, Squat Pulse
Stand straight with your legs a little wider than shoulder width and turn your toes out while keeping your arms straight out in front of you. You can also hold a weight plate or pair of dumbbells for an added mass building effect close to your body.
Move downwards, keeping your knees in line with your toes. Make sure your back is straight and core aligned strong. The goal is to get parallel to the floor at the very bottom, the start of where you'll pulse every so slightly.
When you pulse at the bottom where parallel, pulse about 4-6 inches upward and then back to parallel about 15 times. This should really start to burn your quads and glutes.
The goal is complete three sets of 10-15 reps which should induce stellar progress. Make sure during the pulses you don't ever stand all the way back up, keep that tension tight on your rear and quads.
Workout Move #5, Squat Kick
Upright, keep your feet slightly outside hip-width apart and keep your toes slightly turned outwards.
Descend into a squat until at least parallel, deeper if you prefer. You can keep your hands out in front of you, or on your hips whichever you prefer or you can move your hands like in the video above.
Using your strength push upwards out of the squats while kicking your leg straight forward or you can lift your leg directly out to your side as high as you can.
3 sets are prescribed at 10 reps a piece. This exercise works out your core, glutes and provides cardio.
A note from Jen
To polish a glute workout one can utilize the cardio equipment. The stairmaster while swinging your straight leg back each step is one way Jen uses cardio equipment. Jen also likes to walk on the treadmill at a somewhat steep incline. One should do both types of cardio at the end of the workout or just one of the cardio exercises depending on how you feel.
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