**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength circuit session aims to enhance strength and flexibility using minimal gear. All that’s required is a single heavy weight (such as a dumbbell or kettlebell) and optionally, a resistance band loop. The class is low-impact (no jumping) and easily adjustable—just choose a lighter weight if necessary. It accommodates all fitness levels and features a guided warm-up and cool-down to ensure a safe and effective experience.

If this class suits your taste, don’t forget to check out the upper body counterpart, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.

### **What You’ll Need:**
– **Equipment:**
– 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 prepare your body for the workout ahead. We will then transition into two distinct circuits:

– **Circuit 1:** Consists of four exercises (executed twice on the right side and twice on the left side).
– **Circuit 2:** Comprises five exercises.

Each exercise is conducted for **45 seconds**, followed by a **10-second rest/transition period**. Upon finishing all exercises in a circuit, you’ll have a **30-second rest** before beginning the circuit again. There will be a **1-minute recovery interval** between the two circuits (feel free to pause the video for additional time if needed). Always heed your body’s signals and modify or pause when necessary.

The class wraps up with a guided cool-down and stretch to facilitate your body’s recovery.

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

**Circuit 1 (with resistance band placed around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, 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)

– **41:04** – Cool-Down & Stretch

### **Additional Notes:**
Feel free to take breaks as needed and adjust exercises to fit your fitness level. This workout aims to challenge your lower body while remaining accessible to a variety of skill levels.

Should you desire more lower body workouts, you can find them all categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

Enjoy the class!
xo, Nicole

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