Workout Advent Calendar - Day 12

Happy Hump Day! Every body, we are now less than 2 weeks away from Christmas, hope your all on track with all you need to do...

Today we will be targeting those legs and glutes as it is hump day..

Warm up:

-Treadmill (walking)

10 minutes at RPE 7

Exercise 1:

-Hip Thrusts

1 set of 15 reps

1 set of 12 reps

1 set of 10 reps

1 set of 6-8 reps

Rest for 1 minute between sets increasing weight each time.

Exercise 2:

-Bulgarian split squat

3 sets of 15 reps

Rest for 30 seconds between sets

Exercise 3:

-Step ups

3 sets of 12 reps

Rest for 30 seconds between sets

Superset-

Exercise 4:

-Leg extension

4 sets of 15 reps

Exercise 5:

-Hamstring curl

4 sets of 15 reps

Perform each exercise back to back then rest for 30 seconds between sets

Exercise 6:

-Sumo kettlebell squat

3 sets of 12 reps

Rest for 30 seconds between sets

Now lets finish with a lil abs-

Superset-

Exercise 1:

-Air bike

3 sets of 20 reps

Exercise 2:

-Bottoms up

3 sets of 5 reps

Perform each exercises back to back and rest for 30 seconds between sets.

Stretches:

-All fours quad stretch

2 sets of 30 seconds

-Kneeling hip flexor stretch

2 sets of 30 seconds

-Dynamic hamstring stretch

2 sets of 30 seconds

Foam roll:

-Hamstrings

2 sets of 30 seconds

And we're done!! i wish it could be leg day every day!