How to build a bum like Jennifer Metcalfe

Health & Fitness

by Celebrity Secrets
4th April 2018


Actress and new mum, Jennifer Metcalfe, oozes body confidence, whether she’s glammed up for the red carpet, out for dinner or chilling at home with her first child, son Daye, she always looks and feels fantastic.

Jen attributes her body confidence to two things; one, a new found appreciation for what her body can do following the birth of Daye, and two, she has consistently maintained her weight with exercise and by following LighterLife Fast for the past three years.

Jen eats four LighterLife Fast products for two fast days during the week, and enjoys a healthy, balanced diet for the other five ‘smart’ days.

If you’re looking to feel, and look as good as Jen does, we’ve shared her glute focussed workout which will leave you aching but feeling amazing.

If Jen can go to the gym, she’ll add resistance bands and dumbbells into the routine to further intensify, but if Daye is asleep and she’s home, this can also be an at-home workout.

A post shared by Jen Metcalfe (@missjenjomet) on

Jen has eight exercises in her circuit which she completes and repeats four times, increasing the intensity each time:

Circuit One: 60 seconds exercise, 15 seconds rest, 90 seconds rest at end of set.

Circuit Two: 45 seconds exercise, 15 seconds rest, 90 seconds rest at end of set.

Circuit Three: 30 seconds exercise, 10 seconds rest, 90 seconds rest at end of set.

Circuit Four: 30 seconds exercise, 10 seconds rest, 90 seconds rest at end of set.

Exercises
Squat Jump
Stand with feet slightly wider than hip width apart. Drop your bum down as if you were about to sit on a chair, keeping your chin up and back as straight as possible. From this position, launch the body upwards and jump into the air, landing back into a squat position and repeat.

Curtsy Lunge (each leg)
From a standing position, feet hip width apart, cross your left leg behind your right into a side curtsy position, and drop your knee until it hovers just above the floor. Return to a standing position. Repeat on same leg for duration of set, then repeat a set on right leg.

Curtsy Lunge

Glute Bridge
Lay on your back, knees at 45 degree angle and feet flat against the floor. From this position, place your hands on either side and lift your hips so your upper body is in line with your lower. Squeeze your bum at the top and return to a flat back position.

High Knees
Standing up right, lift your left knee, then right knee. Do this as quickly as you can and as high as you can. To make things harder, use your hands as a benchmark to try and hit.

High knees

Kick Backs
On the floor, start in a table top position, hands in line with shoulders, knees at 90 degrees, tops of the feet on the floor. Lift your left leg so that your thigh is in line with your upper body, keep your foot flexed and return to the start position. Do this on a 2 second up, 2 second down timing. Repeat on the left leg, and then switch to complete another set on the right.

Lunge
Start in a neutral position, and then step forward, bending your front knee to 90 degrees and your back leg to the same. Keep your back knee hovering slightly above the floor and ensuring your front knee does not fall over your toes. Return back to the starting position and repeat on the opposite leg.

Lunge

Fire Hydrants
From a table top position, extend your left leg out to the side at a 90 degree angle, lift to hip height, and then drop back. Repeat on the left for a set, and then repeat on the right.

Squat
Stand with feet slightly wider than hip width apart. Drop your bum down as if you were about to sit on a chair, keeping your chin up and back as straight as possible. Return to the start position and squeeze your bum.

Squat

Jennifer Metcalfe is the brand ambassador for LighterLife Fast®. Visit lighterlifefast.com for more information.



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