### Lower Body Strength Circuits Class Overview

This 45-minute lower body strength circuit session is crafted to enhance strength and stability with minimal equipment required. All that’s needed is a single heavy weight (either a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact and avoids jumping, making it easy to adjust by simply using a lighter weight. It’s an excellent workout suitable for all fitness levels!

As always, the class includes a guided warm-up to prepare your body and a cool-down to aid in your recovery. If you love this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.

### Equipment Needed
– **One heavy weight** (e.g., a 20 lb dumbbell)
– **Optional**: Resistance band loop

### Class Structure

The class kicks off with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. You will then proceed to two circuits of strength exercises.

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

Each exercise is carried out for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second rest** before repeating.

– **Circuit 1**: Done for **four sets** (two sets on the right, two on the left)
– **Circuit 2**: Done for **three sets**

You will also receive a **1-minute recovery** period between the two circuits. Feel free to pause the video and take extra rest as needed. Always tune into your body and modify or stop as required.

The class wraps up with a guided cool-down and stretch to assist your muscles in recovering.

### Workout Breakdown

**Warm-Up & Mobility (01:44)**
A combination of mobility exercises and dynamic movements to get your body ready for the workout.

**Circuit Workout (08:49)**

**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 or hovering)

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

**Cool-Down & Stretch (41:04)**
A guided cool-down to soothe your muscles and enhance flexibility.

### Additional Notes

This lower body strength class is an excellent method to develop strength and stability while maintaining a low-impact approach. If you’re in search of more lower body workouts, you can find them categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

Enjoy the workout, and remember to heed your body’s signals!

xo,
Nicole

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