### Lower Body Strength Circuits Class

This 45-minute lower body strength session concentrates on enhancing strength using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping included, allowing for easy modifications by simply using a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!

If you like this class, make sure to explore the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.

### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop

### Class Structure:
We commence with a guided warm-up to enhance mobility and incorporate dynamic movements to prepare your body for the workout. The class consists of two circuits:

– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises

Each exercise is performed for **45 seconds**, followed by **10 seconds** of rest/transition time between exercises. After finishing all exercises in a circuit, you’ll have **30 seconds** of rest before repeating the circuit.

– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.

Between the two circuits, you’ll enjoy **1 minute** to recuperate. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop as needed.

We conclude the class with a guided cool-down and stretch.

### Workout Breakdown:

– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout

#### Circuit 1 (with optional resistance band around thighs):
1. Hip Bridge (one heel lifted)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)

#### Circuit 2:
1. Sumo Squat, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)

– **41:04** – Cool Down & Stretch

I hope you relish this lower body strength class! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

admin Uncategorized