**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength session is designed to enhance strength utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class comprises a guided warm-up and cool-down, with no jumps required, making it easy to adjust by simply changing the weight. Appropriate for all fitness levels!

If you find this class enjoyable, don’t forget to explore the upper body edition, which will be released on my [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’ll start with a guided warm-up that emphasizes mobility and dynamic movements to prepare the body. Following that, we’ll dive into two distinct circuits:

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

Each exercise is executed for **45 seconds**, with **10 seconds** allotted for rest/transition between exercises. After completing an entire circuit, you’ll have a **30-second** rest before repeating.

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

You’ll enjoy a **1-minute recovery** between the two circuits, but don’t hesitate to pause the video and take additional time if necessary. Always heed your body’s signals and modify or cease as required. We’ll conclude with a guided cool-down and stretching.

### Workout Breakdown:

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

#### Circuit 1 (with 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 view all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

admin Uncategorized