**Lower Body Strength Circuits Class**

This lower body strength session is crafted to focus on your legs and glutes utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The duration of the class is 45 minutes and features a guided warm-up and cool-down. There’s no jumping involved, and adjustments are straightforward—just opt for a lighter weight if necessary. This workout is suitable for all fitness levels!

If you like this class, I also have an upper body version that will be accessible on [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 will kick off with a guided warm-up emphasizing mobility, incorporating dynamic movements to prepare your body. Following that, we will proceed into two distinct circuits.

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

Each exercise lasts for 45 seconds, succeeded by a 10-second rest/transition break. Once all exercises in a circuit are finished, you’ll have a 30-second rest before repeating the circuit.

– **Circuit 1**: You’ll finish four sets (two on the right side, two on the left).
– **Circuit 2**: You’ll do three sets.

There will be a one-minute recovery interval between the two circuits. Feel free to pause the video and take extra time if needed. Always tune into your body and modify or stop as required. We’ll conclude the class with a guided cool-down and stretch.

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

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

**Circuit 2**:
1. Sumo Squat with 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 find enjoyment in this lower body strength class! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

admin Uncategorized