### Lower Body Strength Circuits Class: A Comprehensive Guide

This 45-minute lower body strength circuit session is crafted to enhance strength and mobility using minimal gear. All that’s required is a single heavy weight (a dumbbell or kettlebell is perfect) and, optionally, a resistance band loop. The class is low-impact with no jumping, making it easily adjustable by simply opting for a lighter weight. It’s an adaptable workout appropriate for every fitness level!

If you find this class enjoyable, don’t forget to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).

### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop

### Class Summary

The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to ready your body. Following that, we transition into two strength circuits:

1. **Circuit 1**: Comprises four exercises
2. **Circuit 2**: Includes five exercises

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

– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times

Between the two circuits, you’ll enjoy a **1-minute recovery interval**. Feel free to pause the video and take longer if needed. Always heed your body and adjust or stop as necessary. The class wraps up with a guided cool-down and stretch.

### Workout Breakdown

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

**Circuit Workout**
– **08:49 Circuit 1** (Resistance band around thighs suggested):
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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)

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

### Extra Resources

If you enjoyed this lower body strength session, you can access all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

Have fun with the workout and take care of your body!
xo, Nicole

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