**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength circuit session is aimed at enhancing strength and flexibility with minimal equipment. You will require one heavy weight, like a dumbbell or kettlebell, and optionally a resistance band loop. The class is low-impact (no jumping involved) and can be easily modified—just adjust the weight to match your fitness level. It’s an excellent workout suited for every fitness level!

If you like this class, make sure to check out the upper body edition, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.

### **Class Details: Lower Body Strength Circuits**

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

The session kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to get your body ready for the workout. Then, we progress into two separate circuits:

1. **Circuit 1:** Four different exercises
2. **Circuit 2:** Five different exercises

Each exercise lasts for **45 seconds**, followed by **10 seconds to rest/transition**. Once a circuit round is finished, you’ll take a **30-second break** before repeating. Circuit 1 is done four times (twice on each side), and Circuit 2 is performed three times. You’ll have a full minute to recover between the two circuits—feel free to pause the video and take extra time if you need. Always pay attention to your body and modify or stop as required.

The class concludes with a guided cool-down and stretch to aid your muscles in recovery.

### **Workout Breakdown**

**Warm-Up & Mobility:**
– 01:44 Start with dynamic movements to increase warmth and enhance mobility.

**Circuit Workout:**
– 08:49 Kick off the circuit segment of the workout.

**Circuit 1 (with resistance band positioned around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Upper 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, followed by Squat
3. Curtsy Lunge to Knee Drive, followed by Squat
4. Squat Clean x2 transitioning into a Get-Up
5. Bear Plank Knee Taps (bodyweight)

**Cool Down & Stretch:**
– 41:04 Conclude with a guided cool-down to stretch and relax your muscles.

### **Additional Notes**

This class is ideal for developing lower body strength while maintaining controlled and low-impact movements. Remember to adjust as necessary and concentrate on proper form throughout the session. If you’re seeking additional lower body workouts, you can find them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

Enjoy the class, and happy training!

xo, Nicole

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