Jen Selter Wednesday Booty Workout
The Jen Selter Wednesday Booty workout is similar to Monday’s workout. The difference is that you do it in circuit format. This means you do on exercise of each once, then move onto the next exercise. When you’re done doing them all once, you repeat 3 times.
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| Exercise | Sets | Reps | Rest | Notes |
| Knee Ups | 1 | minute | 30 secs | As fast as you can |
| Wide Dumbbell Squats | 1 | 20 | 30 secs | toes pointed outward |
| Walking Lunges | 1 | 20 | 30 secs | Weighted, 20 each leg |
| Bench Step Ups | 1 | 20 | 30 secs | With weights, 20 each leg |
| Hip Thrusters | 1 | 30 | 30 secs | (no weight to start) |
| Wide Dumbbell Squats | 1 | 20 | 30 secs | toes pointed outward |
| Donkey Kicks | 1 | 30 | 30 secs | per leg |
| Jumping Jacks | 1 | 50 | 30 secs |
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After you’re done with one set. Rest one minute. Then, repeat the circuit 3 times! Finish with cardio for 30-40 minutes. Jen says that she often does the StairMaster with Glute Kickbacks: The stairmaster is my favorite cardio machine. It is a great way to work out your butt, your thighs and also gives you a great cardio workout! I usually do 20 to 30 minutes 4 times a week. While you are on the stairmaster you could skip stairs to give yourself more of a challenge. I like to also include glute kickbacks after each step to really work my butt!
When she’s done with 20-30 minutes on the StairMaster, Jen often uses a different machine. Her goal is to do 30-40 minutes of cardio per day. So she’ll often finish on the treadmill, spinner or elliptical. It’s also good to stretch post-workout. This gets blood flowing back into your legs and butt for recovery and flexibility.
Jen Selter shows you how to do some of her favorite squats, and reminds you to squeeze your glutes on the way up. This helps work your butt. By focusing on those muscles, she’s able to shape them perfectly.
