Workout Advent Calendar - Day 19

Less than one week to go till Christmas ;D still time to squeeze in some more workouts though!!

So today is a leg and glutes workout, this is actually my workout that i did yesterday, i always like to start my week off with some legs, so here goes guys..

warm up:

-Treadmill (incline walk)

5 minutes at RPE 6

Superset;

Exercise 1:

-Bulgarian Split squats (foot elevated on bench)

3 sets of 12 reps (per leg)

Exercsie 2:

-Narrow stance squats

3 sets of 20 reps

Perform each exercise back to back and rest for one minute between sets

Superset;

Exercise 3:

-Hip thrusts

3 sets of 20 reps

Exercise 4:

-Kettlebell sumo deadlift (KB in each hand)

3 sets of 12 reps

Perform each exercise back to back them rest for one minute between sets

Exercise 5:

-Abductor machine

3 sets of 60 reps (change position every 20 reps start in normal position, then sit slightly forward, then lean all the way forward)

Rest for 1 minute between sets

Exercise 6:

-Walking Lunges

3 sets of 10 reps (per leg)

Rest for one minute between sets

Exercise 7:

-Single leg extension

3 sets of 28 reps

Perform 8 reps as heavy as you can then drop the weight and perform a further 20-DON'T STOP!

Perform exercise on both legs then rest for 45 seconds between sets.

Your quads should now be fully pumped!! Enjoy! ;)

Make sure you perform all exercises as heavy as you possibly can without compromising form.