**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength session aims to enhance your strength using just one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The session features a structured warm-up and cool-down, making it suitable for all fitness levels. There’s no jumping involved, and modifications are straightforward—simply opt for a lighter weight if necessary. It’s an excellent workout for everyone!

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

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

### Class Structure:

We kick off with a guided warm-up, concentrating on mobility and integrating dynamic movements to prepare your body. The workout is divided into two circuits:

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

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

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

Between the two circuits, you have **1 minute** to recuperate. Feel free to pause the video and take additional time if required—always heed your body’s signals and modify or pause as necessary.

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

### 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 with Knee Drive, then Squat
3. Curtsy Lunge with Knee Drive, then Squat
4. Squat Clean x2, then 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 view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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