**Lower Body Strength Circuits Class**

This 45-minute class focusing on lower body strength circuits is crafted to push your muscles using just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. As always, the session includes a guided warm-up and cool-down. There’s no jumping involved, and the exercises are easily adjustable by simply opting for a lighter weight. This makes it an excellent workout for individuals at any fitness level!

If you like this class, make sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.

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

### Class Overview:
We’ll kick off with a guided warm-up, mainly focusing on mobility and incorporating dynamic movements to progressively generate heat in the body. Following that, we’ll jump into the circuit work, featuring two distinct circuits.

– **Circuit 1**: You’ll perform four exercises.
– **Circuit 2**: You’ll perform five exercises.

Each exercise lasts 45 seconds, followed by 10 seconds of rest or transition time. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before repeating the circuit.

– **Circuit 1**: You’ll finish four sets (two on the right side, two on the left).
– **Circuit 2**: You’ll accomplish three sets.

Between the two circuits, you’ll receive a one-minute recovery. Feel free to pause the video and take additional time if you require it. Always pay attention to your body and modify or stop as needed.

We’ll conclude the class with a guided cool-down and stretch to facilitate your muscle recovery.

### Workout Breakdown:

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

#### Circuit 1 (with resistance 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. Bear Plank Knee Taps (bodyweight)

– **41:04** – Cool Down & Stretch

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

xo,
Nicole

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