Jen Selter Workout

Booty workout Workout 1 1 minute knee ups (Go as fast as you can!) 20 squats 25 weighted lunges (each leg) 20 weighted step ups (each leg) 30 hip thrusts 20 wide stance squats (with weight) 30 Donkey kicks (each leg) 50 jumping jacks! Repeat 3x + Cardio 30-40 minutes Workout 2 40 SQUATS 30 WALKING LUNGES 20 JUMP SQUATS 30 SIDE LUNGES 30 BRIDGES REPEAT 3X Workout 3 20 full squats 30 sec squat hold 20 squat hold pulses 20 sec REST Repeat 3x Workout 4 Warm Up 50 jumping jacks 10 front kicks (each leg) 15 hip bridges 30 second hamstring stretch hold each leg Workout 5 10 squats 10 plie squats 20 leg lifts on all fours (each leg) 10 lunges (each side) 10 squats 20 leg lift pulses (each leg) 15 donkey kicks (each leg) Repeat 3x

Workout 6 35 minutes on the elliptical 3 sets of 15 dumbbell squats 3 sets of 10 jump squats 100 jumping jacks 20 walking lunges 2 sets of 10 Dumbbell Step Ups (each leg) Workout 7 Donkey kicks (15 Left- 15 Right side) Hip Bridges (20) Forward Lunges (15 Left- 15 Right side) Squats (20) Side Lunges (15 Left- 15 Right side) Sumo Squats (35) Fire Hydrants (15 Left- 15 right side) Wall Sit (1 Minute) Rest time 1 minute Repeat 3 times Workout 8 30 Squats 30 Lunges 30 Calf raises 1 minute wall sit 50 Jumping Jacks 1 minute wall sit 30 Sumo Squats 30 Leg Lifts 20 Jump Squats 50 Jumping Jacks

Abs workout Workout 1 25 crunches 25 bicycle crunches 20 reverse crunches 30 sec high knees 1 minute plank Rest for 20-30 seconds Repeat 3-5x Workout 2 30 crunches 20 cross crunches 20 oblique twists 20 lower leg lifts 20 mountain climbers 1 min plank! Repeat 4x Workout 3 30 Crunches 30 Toe touches 20 Bicycle crunches 20 Reverse crunches 15 side plank hip lifts (R) 30 crunches 15 side plank hip lifts (L) 40 Russian Twists 30 Bicycle crunches 15 Oblique V-ups (R) 20 Reverse crunches 15 Oblique V-ups (L) 10 Leg lifts Workout 4 50 jumping jacks 50 crunches 50 squat jumps 1 minute plank 60 seconds high knees 25 reverse crunches 25 bicycle crunches 1 min jump rope 20 leg lift crunches 25 mountain climbers 25 crunches on exercise ball

Workout 5 50 crunches 10 pushups 1 minute plank 30 seconds side plank (R) 30 seconds side plank (L) 1 minute plank 10 pushups 50 jumping jacks 50 crunches Workout 6 30 crunches 30 bicycle crunches 20 reverse crunches 30 sec high knees 50 jumping jacks 10 pushups 1 minute plank Rest for 30-40 seconds Repeat 3-4x Workout 7 30 Crunches 20 Sec High Knees 20 Reverse crunches 50 Jumping Jacks 1 Minute Plank 50 Jumping Jacks 15 Side Plank Hip Lifts (Right Side) 30 Crunches 15 Side Plank Hip Lifts (Left Side) 10 Push-ups Repeat 2-3x