Scribd Logo
Upload

Welcome to Scribd!

  • 141 views

    Jen Selter Workout

    Uploaded by

    Katarina Pajkic
    The document outlines a 7-day booty and abs workout plan, with each day consisting of 3-4 targeted exercises and 3 sets of each exercise. The booty workouts focus on exercises like squats, lunges, bridges and kicks using bodyweight, dumbbells or other equipment. The abs workouts similarly consist of 3-4 core focused exercises per session like crunches, planks and bicycles, performed for 3-5 sets each. Both plans are high intensity interval style workouts aimed at toning the glutes and abs.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Jen Selter Workout

    Uploaded by

    Katarina Pajkic
    141 views2 pages
    The document outlines a 7-day booty and abs workout plan, with each day consisting of 3-4 targeted exercises and 3 sets of each exercise. The booty workouts focus on exercises like squats, lunges, bridges and kicks using bodyweight, dumbbells or other equipment. The abs workouts similarly consist of 3-4 core focused exercises per session like crunches, planks and bicycles, performed for 3-5 sets each. Both plans are high intensity interval style workouts aimed at toning the glutes and abs.

    Original Description:

    jen selter

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document outlines a 7-day booty and abs workout plan, with each day consisting of 3-4 targeted exercises and 3 sets of each exercise. The booty workouts focus on exercises like squats, lunges, bridges and kicks using bodyweight, dumbbells or other equipment. The abs workouts similarly consist of 3-4 core focused exercises per session like crunches, planks and bicycles, performed for 3-5 sets each. Both plans are high intensity interval style workouts aimed at toning the glutes and abs.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    141 views2 pages

    Jen Selter Workout

    Uploaded by

    Katarina Pajkic
    The document outlines a 7-day booty and abs workout plan, with each day consisting of 3-4 targeted exercises and 3 sets of each exercise. The booty workouts focus on exercises like squats, lunges, bridges and kicks using bodyweight, dumbbells or other equipment. The abs workouts similarly consist of 3-4 core focused exercises per session like crunches, planks and bicycles, performed for 3-5 sets each. Both plans are high intensity interval style workouts aimed at toning the glutes and abs.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 2

    Booty workout Workout 6

    35 minutes on the elliptical


    Workout 1 3 sets of 15 dumbbell squats
    1 minute knee ups (Go as fast as you can!) 3 sets of 10 jump squats
    20 squats 100 jumping jacks
    25 weighted lunges (each leg) 20 walking lunges
    20 weighted step ups (each leg) 2 sets of 10 Dumbbell Step Ups (each leg)
    30 hip thrusts
    20 wide stance squats (with weight) Workout 7
    30 Donkey kicks (each leg) Donkey kicks (15 Left- 15 Right side)
    50 jumping jacks! Hip Bridges (20)
    Repeat 3x Forward Lunges (15 Left- 15 Right side)
    + Cardio 30-40 minutes Squats (20)
    Side Lunges (15 Left- 15 Right side)
    Workout 2 Sumo Squats (35)
    40 SQUATS Fire Hydrants (15 Left- 15 right side)
    30 WALKING LUNGES Wall Sit (1 Minute)
    20 JUMP SQUATS Rest time 1 minute
    30 SIDE LUNGES Repeat 3 times
    30 BRIDGES
    REPEAT 3X Workout 8
    30 Squats
    Workout 3 30 Lunges
    20 full squats 30 Calf raises
    30 sec squat hold 1 minute wall sit
    20 squat hold pulses 50 Jumping Jacks
    20 sec REST 1 minute wall sit
    Repeat 3x 30 Sumo Squats
    30 Leg Lifts
    Workout 4 20 Jump Squats
    Warm Up 50 Jumping Jacks
    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
    Abs workout
    Workout 5
    Workout 1 50 crunches
    25 crunches 10 pushups
    25 bicycle crunches 1 minute plank
    20 reverse crunches 30 seconds side plank (R)
    30 sec high knees 30 seconds side plank (L)
    1 minute plank 1 minute plank
    Rest for 20-30 seconds 10 pushups
    Repeat 3-5x 50 jumping jacks
    50 crunches
    Workout 2
    30 crunches Workout 6
    20 cross crunches 30 crunches
    20 oblique twists 30 bicycle crunches
    20 lower leg lifts 20 reverse crunches
    20 mountain climbers 30 sec high knees
    1 min plank! 50 jumping jacks
    Repeat 4x 10 pushups
    1 minute plank
    Workout 3 Rest for 30-40 seconds
    30 Crunches Repeat 3-4x
    30 Toe touches
    20 Bicycle crunches Workout 7
    20 Reverse crunches 30 Crunches
    15 side plank hip lifts (R) 20 Sec High Knees
    30 crunches 20 Reverse crunches
    15 side plank hip lifts (L) 50 Jumping Jacks
    40 Russian Twists 1 Minute Plank
    30 Bicycle crunches 50 Jumping Jacks
    15 Oblique V-ups (R) 15 Side Plank Hip Lifts (Right Side)
    20 Reverse crunches 30 Crunches
    15 Oblique V-ups (L) 15 Side Plank Hip Lifts (Left Side)
    10 Leg lifts 10 Push-ups
    Repeat 2-3x
    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

    You might also like