### Lower Body Strength Circuits Class: A Complete Overview

This 45-minute lower body strength circuits class is crafted to help you enhance strength and stability with minimal equipment. All you require is a single substantial weight (a dumbbell or kettlebell is ideal) and a resistance band loop, if you wish. The class is low-impact (no jumping involved!) and can be easily adjusted—just opt 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).

### What You Will Need for Class:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop

### Class Overview

The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. After that, we delve into two circuits of exercises aimed at targeting your lower body. Here’s the structure:

1. **Circuit 1** features four exercises.
2. **Circuit 2** consists of five exercises.

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

– **Circuit 1** is performed four times (twice on the right side, twice on the left side).
– **Circuit 2** is performed three times.

You will have a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest if needed. Always heed your body’s signals and modify or halt as required.

The class wraps up with a guided cool-down and stretching session to aid in muscle recovery.

### Workout Breakdown

Here’s a comprehensive timeline of the class:

**Warm-Up & Mobility (01:44)**
We’ll commence with a warm-up to loosen your joints and prep your body for the workout.

**Circuit Workout (08:49)**
– **Circuit 1** (add a resistance band around thighs if preferred):
1. Hip Bridge (one heel elevated)
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, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight only)

**Cool Down & Stretch (41:04)**
We’ll conclude with a guided cool-down to stretch and ease your muscles.

### Final Thoughts

I hope you enjoy this lower body strength class! For more lower body workouts, take a look at the complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

admin Uncategorized