Workout Description
Workout 2 of the 8-Week Beginner Fat Loss Challenge is a lower-body "A" session, pairing a goblet squat and hip thrust with a walking lunge, stiff leg deadlift, calf raise and a core finisher.
Like the other "A" workout, the rep range here sits around 10 reps per set with a resistance you can feel working - the emphasis is on building strength through the quads, glutes and hamstrings while keeping total volume manageable for a beginner.
The stiff leg deadlift and hip thrust both target the glutes and hamstrings from different angles, so do not be surprised if you feel this session in the back of your legs the next day, especially early in the program.
Finish with a rotational core exercise to round out the session before your cardio.
How Much Weight Should I Use?
Pick a weight for the goblet squat, hip thrust, lunge and stiff leg deadlift that makes the last couple of reps of each set challenging while your technique stays solid. Bodyweight alone is a perfectly good starting point for the walking lunge if you are new to training.
Technique Notes
Rest 45 seconds after the squat, hip thrust and lunge, and 30 seconds after the deadlift, calf raise and core work. Keep a neutral spine on the stiff leg deadlift and hip thrust, and squeeze the glutes at the top of the hip thrust rather than hyperextending your lower back.
