Workout Description
Workout 4 of the 8-Week Beginner Fat Loss Challenge closes the week with the lower-body "B" session, combining an explosive squat with a glute kickback, leg curl, leg extension, calf raise and sit-up.
As with the other "B" workout, this session uses a higher rep range of around 20 reps per set to build muscular endurance and round out your total training volume for the week, following the lower-rep, heavier Workout 2 earlier on.
The leg curl and leg extension isolate the hamstrings and quads directly, complementing the more compound squat and glute kickback movements.
How Much Weight Should I Use?
Add just enough resistance that the last few reps of each set of 20 are hard to complete with good form. On the squat, you can also add an explosive jump at the top of the movement once the pattern feels comfortable, to bring in an element of power training.
Technique Notes
Rest 45 seconds after the squat and glute kickback, and 30 seconds for the remaining exercises. Land softly if you are adding a jump to the squat, and keep your lower back flat against the floor on the sit-up rather than pulling through your neck.
