**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength circuit class aims to enhance strength and endurance with only one heavy weight (a dumbbell or kettlebell works) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, allowing for easy modification by simply opting for a lighter weight. It’s an excellent workout for participants of all fitness levels!

If you like this session, don’t miss out on the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.

### **Class Equipment:**

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

### **Class Structure:**

We start with a guided warm-up designed to enhance mobility and include dynamic movements to prepare your body. Following that, we move into two separate circuits:

– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises

Each exercise lasts for **45 seconds**, with **10 seconds** allotted for rest/transition between exercises. Once all exercises in a circuit are completed, you’ll receive **30 seconds** of rest before beginning the circuit again.

– **Circuit 1** is done **four times** (twice on the right side, twice on the left).
– **Circuit 2** is executed **three times**.

You’ll get a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional time if necessary. Always heed your body’s signals and make modifications or stop whenever needed.

The class concludes with a guided cool-down and stretch.

### **Workout Breakdown:**

– **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. (Bodyweight) Bear Plank Knee Taps

– **41:04** – Cool Down & Stretch

I hope you find joy in this lower body strength class! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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