**Lower Body Strength Circuits Class Overview**

This 45-minute class targeting lower body strength emphasizes building power using a single heavy weight (like a dumbbell or kettlebell) and an optional resistance band loop. The session is crafted to accommodate various fitness levels, featuring no jumps and providing simple modifications (just opt for a lighter weight if necessary). As always, the class includes a guided warm-up and cool-down for a comprehensive workout experience.

If you love this session, be sure to explore the upper body edition, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.

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

### Class Structure:
We kick things off with a guided warm-up that emphasizes mobility, using dynamic movements to gradually increase warmth. The primary workout comprises two circuits:

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

Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises within a circuit, you’ll have a 30-second break before repeating the circuit.

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

Between circuits, you’ll enjoy a 1-minute recovery interval. Feel free to pause the video and take additional time if necessary. Always listen to your body and make modifications or stop as needed.

The class wraps up with a guided cool-down and stretch to facilitate muscle recovery.

### Workout Breakdown:

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

#### Circuit 1 (with 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, 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. (Bodyweight) Bear Plank Knee Taps

– **41:04** – Cool Down & Stretch

I hope you find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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