**Lower Body Strength Circuits Class**

This 45-minute lower body strength circuits session is crafted to test your muscles using just one substantial weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up and cool-down, and it requires no jumping, allowing for easy modification by simply opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!

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

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

### Class Layout:
We’ll start with a guided warm-up aimed at enhancing mobility, incorporating dynamic movements to gradually increase warmth. Following that, we’ll enter the primary circuit workout, which is divided into two circuits.

– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.

You’ll execute each exercise for 45 seconds, with 10 seconds for rest/transition in between. After completing all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.

– **Circuit 1** will be completed four times (twice on the right side, twice on the left).
– **Circuit 2** will be completed three times.

Between the two circuits, you’ll have one minute to recuperate. Feel free to pause the video and take extra time if required. Always pay attention to your body and modify or stop as necessary.

We’ll conclude the class with a guided cool-down and stretch.

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

#### Circuit 1 (with resistance band 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)

– **41:04** – Cool Down & Stretch

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

xo,
Nicole

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