**Overview of Lower Body Strength Circuits Class**

This 45-minute class dedicated to lower body strength emphasizes strength building with just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. It’s crafted to be inclusive for every fitness level, featuring no jumping and easy modifications (just opt for a lighter weight if necessary). As always, the session includes a guided warm-up and cool down, ensuring it’s a comprehensive workout for all!

If you find this class enjoyable, stay tuned for the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.

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

### **Structure of the Class:**

We’ll kick things off with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. Following this, we’ll jump into two distinct exercise circuits.

– **Circuit 1:** Features four exercises.
– **Circuit 2:** Incorporates five exercises.

Every exercise is executed for **45 seconds**, followed by **10 seconds** designated for rest/transition. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before starting the circuit again.

– **Circuit 1:** You’ll perform four sets (twice for the right side, twice for the left).
– **Circuit 2:** You’ll perform three sets.

Between the two circuits, you’ll have **one minute** for recovery. Feel free to pause the video and take extra time if needed. Always pay attention to your body, adjust exercises as required, and stop if necessary.

The class will conclude with a guided cool down and stretch.

### **Detailed Workout:**

**01:44** – Warm-Up & Mobility

**08:49** – Circuit Workout

**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
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. (Bodyweight) Bear Plank Knee Taps

**41:04** – Cool Down & Stretch

I hope you have a great time with this lower body strength class! If you’re seeking additional lower body workouts, you can find them all conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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