12 Days of Christmas Workout Challenge -Day #5: Traps and Legs       

Today is the day to hit those legs hard! You'll also fit in the only muscles you haven't worked out all week long: your traps.

Traps and Legs

Quads:

• Front Barbell Squats (2 sets of 12 to 15 reps)
• Box Squats (2 sets of 12 to 15 reps)
• Lunges (2 sets of 12 to 15 reps)
• Wall Squats (2 sets of 12 to 15 reps)
• Leg Presses (3 sets of 12 to 15 reps)
• Leg Extensions (1 set of 20 to 40 reps)

Hamstrings:

• Stiff Legged Deadlifts (2 sets of 12 to 15 reps)
• Leg Curls (2 sets of 12 to 15 reps)
• Romanian Deadlift (1 set of 12 to 15 reps)

Traps:

• Barbell Shrugs (2 sets of 12 to 15 reps)
• Behind the Back Grip Barbell Shrugs (1 set of 12 to 15 reps)
• Dumbbell Shrugs (1 set of 12 to 15 reps)

Calves:

• Calf Raises (1 set of 12 to 15 reps)
• Calf Raises with Outward-Pointed Toes (1 set of 12 to 15 reps)
• Calf Raises with Inward-Pointed Toes (1 set of 12 to 15 reps)
• Calf Presses (1 set of 12 to 15 reps)

Obliques:

• Side Bends (2 sets of 12 to 15 reps)
• Wood Choppers (2 sets of 12 to 15 reps)

Finish with a VERY light cardio session!   Featured Image Source: