**Lower Body Strength Circuits Class**
This 45-minute class is centered on enhancing lower body strength using minimal equipment. You’ll require one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a structured warm-up and cool-down, and involves no jumping, allowing for easy modifications by simply adjusting the weight. It’s suitable for individuals of all fitness levels!
If you find this class enjoyable, don’t miss out on the upper body variant, which will be made available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We will kick off with a guided warm-up, focusing on mobility and dynamic movements to prepare your body. Following that, we’ll engage in two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds** allotted for rest/transition between exercises. Upon completing a circuit, you will rest for **30 seconds** before repeating it.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
A **1 minute** recovery period will be provided between the two circuits. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals and modify or discontinue as needed.
We’ll conclude the session with a guided cool-down and stretch.
—
### Workout Breakdown:
**Warm-Up & Mobility:**
– Begins at 01:44
**Circuit Workout:**
– Commences at 08:49
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank, 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
**Cool Down & Stretch:**
– Begins at 41:04
—
I hope you find pleasure in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole