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Jen Selter's Weekly Workout Plan

This workout plan outlines a full week of lower body and ab exercises split over 5 days, with 2 rest days. Monday focuses on lower body with exercises like squats, lunges, and leg lifts. Tuesday targets the abs and includes planks and crunches, along with 30 minutes of cardio. Wednesday works the glutes with exercises like hip thrusts and step ups. Thursday and Friday have similar lower body and ab circuits along with cardio. Saturday finishes the week with glute exercises such as squats, lunges, and donkey kicks.

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Teresa LG
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645 views3 pages

Jen Selter's Weekly Workout Plan

This workout plan outlines a full week of lower body and ab exercises split over 5 days, with 2 rest days. Monday focuses on lower body with exercises like squats, lunges, and leg lifts. Tuesday targets the abs and includes planks and crunches, along with 30 minutes of cardio. Wednesday works the glutes with exercises like hip thrusts and step ups. Thursday and Friday have similar lower body and ab circuits along with cardio. Saturday finishes the week with glute exercises such as squats, lunges, and donkey kicks.

Uploaded by

Teresa LG
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
  • Monday Routine
  • Thursday Routine
  • Friday Routine
  • Saturday Routine
  • Sunday Routine

Monday

3sets of wide dumbbell squats of 15 reps


4 sets of walking lunges of 20 reps
4 sets of bosu ball squats of 15 reps
3 sets of polymetric squat jumps of 10-15 reps
4 sets of medicine ball squats of 15 reps
4 sets of donkey kicks of 15 reps
3 sets of leg abductors of 10-15 reps
4 sets of squat thrust twists of 15 reps
Tuesday: Abs and Cardio
4 sets of Bicycle crunches of 15 reps
4 sets of ab crunches of 15 reps
4 sets of reverse crunches of 15 reps
4 sets of forearm planks of 15 reps
3 sets of lower leg lifts of 15 reps
3 sets of mountain climbers f 15 reps
30 minutes cardio on incline treadmill and stairmaster
Wednesday: Butt
3 sets of hip thrusters of 30 reps
2 sets of wide dumbbell squats of 20 reps
2 sets of jumping jacks of 50 reps
Knee ups for one minute
3 sets of bench step ups of 20 reps
3 sets of walking lunges of 20 reps

3 sets of donkey kicks of 30 reps


(Complete one set of every exercise and rest for a minute then repeat the circuit for next set)
30 minutes cardio
Thursday
Knee ups for one minute
2 sets of wide dumbbell squats of 40 reps
3 sets of side lunges of 30 reps
3 sets of walking lunges of 20 reps
3 sets of hip bridges of 30 reps
2 sets of jump squats of 20 reps
(Complete one set of every exercise and rest for a minute then repeat the circuit for next set)
30 minutes cardio
Friday: Abs
3 sets of reverse crunches of 20 reps
3 sets of Bicycle crunches of 20 reps
3 sets of ab crunches of 30 reps
3 sets of toe touches of 20 reps
3 sets of side plank hip lifts of 15 reps
3 sets of oblique v-ups of 20-30 reps
3 sets of Russian twists of 40 reps
3 sets of lower leg lifts of 10 reps
(Complete one set of every exercise and rest for a minute then repeat the circuit for next set)
Saturday: Glutes
50 jumping jacks

2 sets of wide dumbbell squats of 10 reps


3 sets of pile squats of 10 reps
3 sets of walking lunges of 20 reps (10 reps with each leg)
3 sets of donkey kicks of 30 reps
3 sets of leg lifts with pulse of 20 reps
(Complete one set of every exercise and rest for a minute then repeat the circuit for next set)
Sunday
Rest

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