Jen Selter, born August 8, 1993, in Roslyn, New York, is an American model, certified coach, fitness influencer, and entrepreneur. She made a big splash when she started posting on the photo-sharing app Instagram. As of July 2022, Jen had more than 13.5 million followers. What began as a hobby evolved into a profitable business that won the hearts of millions of fans worldwide. Featured by The New York Post, Cosmopolitan, Women’s Health, Vanity Fair, and others, her mission is to help others achieve their fitness goals and become their best version.
She started her fitness journey while working at the front desk at a nearby gym during high school. Jen turned to fitness as a way to decompress after graduating from school and dealing with her issues. Surrounded by seasoned gym goers, the fitness guru felt she needed the motivation to keep trying, so she created an Instagram account to build a community of supportive, like-minded people. A forerunner of the digital age, she gained fame for popularizing the “belfie,” and her distinctive “Seltering” poses.
Resilient, tireless, persistent, and determined, Jen proved that hard work always pays off, whatever you do. She aims to motivate and inspire others to achieve their goals in difficult times. So if you are looking for positivity and inspiration to train, we highly recommend giving her a follow on Instagram. Jen Selter is hugely committed to maintaining her page as a source of motivation with a strict “no-negativity permitted” policy.
Jen Selter Workout
To keep her buttocks firm and round and her body toned, Jen Selter trains six days a week, constantly pushing herself to her limits. Like any other body part, your glutes require direct attention, and we are not just talking about squats, deadlifts, glute bridges, leg curls, and leg presses. Sure, those are great moves for shaping your booty, but you need to do more isolation work to enhance those curves. Jen Selter uses exercises like Donkey Kick, Fire Hydrant, Chair Kick, Squat Pulse, Kick Squat, and Squat Dip to hit her glutes from every angle. She alternates these exercises and adds weighted squats, particularly with dumbbells. The certified Coach suggests three sets of 15 reps with weights ranging from 6 to 9kg, depending on your capabilities.
There is no need to go under the scalpel to sculpt your glutes; this butt lift program will quickly transform you into a Beachbody supermodel. Including these exercises in your workout routine will get you bikini-ready.
Monday
- Wide Dumbbell Squats: 3 sets of 15 reps
- Walking Lunges: 4 sets of 20 reps
- Kick Squat: 4 sets of 15 reps
- Polymetric Squat Jumps: 3 sets of 10-15 reps
- Squat Pulse: 4 sets of 15 reps
- Donkey Kicks: 4 sets of 15 reps
- Leg Abductors: 3 sets of 10-15 reps
- Chair Kick: 3 sets of 15 reps
- Squat Dip: 3 sets of 15 reps
Tuesday
- Bicycle Crunches: 4 sets of 15 reps
- Ab Crunches: 4 sets of 15 reps
- Reverse Crunches: 4 sets of 15 reps
- Forearm Planks: 4 sets of 15 reps
- Lower Leg Lifts: 3 sets of 15 reps
- Mountain Climbers: 3 sets of 15 reps
Wednesday
- Hip Thrusters: 3 sets of 30 reps
- Wide Dumbbell Squats: 2 sets of 20 reps
- Jumping Jacks: 2 sets of 50 reps
- Knee Ups For One Minute
- Bench Step Ups: 3 sets of 20 reps
- Walking Lunges: 3 sets of 20 reps
- Donkey Kicks: 3 sets of 30 reps
- 30 minutes of cardio on an incline treadmill or a Stairmaster
Thursday
- Knee Ups For One Minute
- Wide Dumbbell Squats: 2 sets of 40 reps
- Side Lunges: 3 sets of 30 reps
- Walking Lunges: 3 sets of 20 reps
- Hip Bridges: 3 sets of 30 reps
- Jump Squats: 2 sets of 20 reps
- 30 minutes of cardio on an incline treadmill or a Stairmaster
Friday
- Reverse Crunches: 3 sets of 20 reps
- Bicycle Crunches: 3 sets of 20 reps
- Ab Crunches: 3 sets of 30 reps
- Toe Touches: 3 sets of 20 reps
- Side Plank Hip Lifts: 3 sets of 15 reps
- Oblique V-Ups: 3 sets of 20-30 reps
- Russian Twists: 3 sets of 40 reps
- Lower Leg Lifts: 3 sets of 10 reps
Saturday: Glutes
- Jumping Jacks: 50 reps
- Wide Dumbbell Squats: 2 sets of 10 reps
- Pile Squats: 3 sets of 10 reps
- Walking Lunges: 3 sets of 10 reps on each leg
- Donkey Kicks: 3 sets of 30 reps
- Leg Lifts With Pulse: 3 sets of 20 reps
- Fire Hydrant: 3 sets of 15 reps
- Chair Kick: 3 sets of 15 reps
- Squat Dip: 3 sets of 15 reps
Sunday: Rest
Jen Selter Diet Plan
Nutrition is a crucial factor in success and failure for those trying to get fit. Understanding dietary requirements and maintaining a healthy and nutritious diet can be challenging for many people. To promote muscle growth or fat loss, consuming adequate calories is crucial, but macronutrient intake will also significantly impact your body’s appearance. Jen Selter ensures that her protein intake is sufficient to sustain her muscles as they repair and rebuild after workouts. She also ensures she gets enough carbohydrates, healthy fats, and at least five servings of fruits and vegetables daily.
The 28 years old believes that eating healthy is just as important as exercising to maintain a healthy body. She does not follow any particular diet but avoids processed foods and eats every 2-3 hours to keep body processes and metabolism in check. Jen’s day begins with egg whites, Greek salad, toast, fresh juice, or an almond butter breakfast oatmeal bowl. For lunch, she prefers smoked salmon, baked sweet potato, and steamed vegetables. When she gets hungry, she snacks on a protein bar. Her dinner consists of grilled chicken with broccoli and rice or pasta.
- Breakfast: egg whites, Greek salad, toast, fresh juice
- Lunch: smoked salmon, sweet potato, and steamed vegetables.
- Snacks: protein bar or mixed nuts with avocado.
- Dinner: grilled chicken with broccoli and rice.
- Dessert: dark chocolate
Jen Selter Supplements
Our bodies require a steady supply of vitamins, minerals, and other nutrients to stay healthy. However, getting all the essential nutrients, we need from diet alone can be challenging. While dietary supplements cannot replace a well-balanced diet, they can benefit some people when used correctly. Jen Selter takes Whey Protein to improve muscle repair and prevent muscle mass breakdown. Antioxidants to reduce muscle fatigue, inflammation, and soreness caused by free radicals. Collagen to reduce joint pain associated with sport-related injuries, and enhance athletic performance. Vitamin D to support her immune system. And Multivitamins to increase energy levels, boost her health, maintain muscle strength, reduce stress, and improve her mood.
- Whey
- Collagen
- Fish Oil
- Vitamin D
- Zinc
- Selenium
- Multi-Vitamins
