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.
|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|
Rest one minute. Then, repeat circuit up to 2 more times (as your fitness levels persist).
Jen Selter’s Bonus Ab Workout
Here’s a pic of Jen Selter’s Bonus Ab workout called Total Abs. She posted on Facebook: Do 3 sets of this abs workout and feel that burn. Do it in circuit format (so one set of each exercise, then repeat 2 more times).
Jen says: Your butt is your biggest muscle. There are so many ways to shape it and firm it up. With hard work and dedication, anyone can get to where i am.
Jen Selter also likes to do full-body workouts. Adding resistance training 2-3 times a week is important for your metabolism. She hasn’t posted too much about her full body workouts, but says they’re important. Jen says on Facebook: For every 1 pound of muscle you gain, your body will burn an extra 50 calories per day. Add weight or resistance training to your workout routine and burn extra calories all day long.
Some would say that Jen Selter has a butt that would make, even Kim Kardashian, jealous. Jen also says that just because you don’t have a gym, doesn’t mean you can’t work out. At-home workouts are easy, one you’ve got the right moves.
Jen Selter Diet
The Jen Selter diet is all about eating clean. This means very little processed foods. If it grows it the earth, it’s good. If it’s made in a factory, you should avoid too much of it. Also, get an app like My Fitness Pal if you want to track your calories. Central to the Jen Selter diet is the fact that:
It’s 20 percent in the gym and 80 percent in the kitchen. You can’t outrun a bad diet. I eat as clean as i can. I try to avoid refined sugars and flours, and i incorporate a lot of lean protein, like grilled chicken. I also eat throughout the day to keep my metabolism up.
Whey protein is one of the best ways to make your butt bigger. Whey is the good part of cow’s milk, that makes your muscles bigger. It’s one of the fastest absorbing proteins. This is what makes it so good for recovery. Your body naturally wants to burn muscle, as well as, fat for energy during a workout. Eating protein 30 minutes before and after your workout is crucial to keeping the muscle weight on. (Jen is quick to point out that muscle cells burn 10 times more fat than other cells).
So, whey protein s a popular way to maintain a big booty. Here is a post that Jen Selter put on Facebook about one of her favorite pre-workout meals:
The Jen Selter diet includes eating small meals of protein and carbs throughout the day. Also, she maintains the mantra:
- Less sugar, more fruit.
- Less soda, more water.
- Less worry, more sleep.
- LESS WORDS, MORE ACTION
Jen Selter eats dark chocolate during the week to curb her cravings. She also has a cheat meal of ice cream on Sundays. Jen uses an “Animal Pump” type of pre-workout. This intensifies her workouts and muscular gains. She also drinks a whey shake after her workout. This is to help her muscles recover with a fast-absorbing protein.
On a recent Jen Selter Instagram post, her friend made her a whole-wheat breakfast burrito with broccoli, bell peppers, avocado, egg whites, along with grapefruit juice.