**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength circuit session is crafted to push your limits and increase strength utilizing a singular heavy weight (like a dumbbell or kettlebell) along with an optional resistance band loop. The class is gentle on the joints with no jumping involved, making it simple to adjust based on your fitness level—just modify the weight as needed. As is customary, the class features a structured warm-up and cool-down, ensuring it’s appropriate for everyone.

If you appreciate this class, don’t forget to explore the upper body variant, which will be released 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 aimed at enhancing mobility, featuring dynamic movements to prepare your body for the workout ahead. The main session consists of two circuits:

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

Every exercise is executed for **45 seconds** followed by **10 seconds** of rest/transition time in between. Once a full circuit is completed, you’ll take a **30-second** rest before repeating.

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

You’ll benefit from a **1-minute recovery** between the two circuits, but don’t hesitate to pause the video and take a little extra time if you require it. Always heed your body’s signals and adjust or halt as necessary.

We 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 optional 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 find joy in this lower body strength class! You can browse all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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