Saturday Glute Workout
The Saturday Glute workout is Jen Selter’s go-to butt workout. You warm up quickly, then do circuit training. Jen gets advice from fitness professionals, but says she plans all her workout routines herself. This is because she says she knows more about her body than anyone else.
Jen says about planning her workout routines: I know what’s best for my body, and no one can cater a workout to my body except for me. Knowing your body is one of the most important things when you’re trying to better it.
Start with a Warm Up:
- 50 jumping jacks
- 10 front kicks (each leg)
- 15 hip bridges
- 30 second hamstring stretch hold each leg
Then the workout:
[su_table]
| Exercise | Sets | Reps | Rest | Notes |
| Wide Dumbbell Squats | 1 | 10 | 30 secs | |
| Plie squats | 1 | 10 | 30 secs | |
| Leg Lifts on All Fours | 1 | 40 | 30 secs | 20 reps each leg |
| Walking Lunges | 1 | 20 | 30 secs | 10 reps each leg |
| Wide Dumbbell Squats | 1 | 10 | 30 secs | |
| Leg Lift with Pulse | 1 | 20 each | 30 secs | like #3, but just the pulse at the top |
| Donkey Kicks | 1 | 30 | 30 secs | 15 reps per leg |
[/su_table]
Repeat circuit up to 3 more times (depending on your fitness levels). Jen’s workouts are all about intensity. You quickly move from exercise to exercise. This is much harder than what most people do–performing the same exercise 3 times in a row. Circuit training is much more effective at fat burning and muscle toning.
But, circuit training takes time to get used to. Depending on your fitness level, you will likely have to work your way up to doing 4 total sets like Jen Selter.
If you’re looking for extra fat-burning, shorten your rest periods. It is necessary to maintain rest when you start a new workout. But, the less rest, the better, once you kick things into full swing. This allows your heart rate to stay in the fat-burning 120-130 zone.
Circuit training means that you do one set of each exercise, then move onto the next exercise. You do one set of each exercise, to complete one circuit of the workout. Then, you repeat the circuit 3 more times.
If you have time, finish with this Sweaty Ab Circuit.
[su_table]
| Exercise | Sets | Reps | Rest | Notes |
| Jumping Jacks | 1 | 50 | 0 secs | |
| Ab Crunches | 1 | 50 | 30 secs | |
| Squat Jumps | 1 | 50 | 0 secs | |
| Forearm Planks with Leg Lift | 1 | 1 min | 30 secs | |
| High Knees | 1 | 1 min | 0 secs | |
| Bicycle Crunches | 1 | 25 | 30 secs | |
| Reverse Crunches | 1 | 25 | 0 secs | |
| Jump Rope | 1 | 1 min | 0 secs | |
| Mountain Climbers | 1 | 20 | 30 secs | |
| Crunches on Ball | 1 | 25 | 0 secs | With Stability Ball |
[/su_table]
Rest one minute. Then, repeat circuit up to 2 more times (as your fitness levels persist).
