**Lower Body Strength Circuits Class**

This 45-minute lower body strength session is designed to enhance strength using just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, free from jumping, allowing for easy modifications by simply opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!

If you find this class enjoyable, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).

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

### Class Overview:
We kick off with a warm-up aimed at improving mobility, integrating dynamic movements to prepare your body. Following this, we dive into the workout circuit, which features two unique circuits.

– **Circuit 1** is made up of four exercises, while **Circuit 2** consists of five exercises.
– Each exercise lasts for 45 seconds, followed by a 10-second rest or transition interval.
– Once all exercises in a circuit are completed, a 30-second rest is taken before repeating the circuit.

You will perform **four sets of Circuit 1** (two on the right side, two on the left) and **three sets of Circuit 2**.

There’s a one-minute recovery period between the circuits, but you are welcome to pause the video and extend your break if necessary. Always heed your body’s signals and adjust or cease as required.

The class concludes with a guided cool-down and stretch.

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

#### Circuit 1 (with resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
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. (Bodyweight) Bear Plank Knee Taps

– **41:04** – Cool Down & Stretch

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

xo,
Nicole

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