**Lower Body Strength Circuits Class**

This 45-minute lower body strength session emphasizes enhancing strength using a single heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, designed to be low-impact and free of jumping. It’s easy to adjust—just switch to a lighter weight if needed—making it suitable for all fitness levels.

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

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

### Class Outline:
We will start with a warm-up aimed at boosting mobility, including dynamic movements to prepare your body for the workout. The main workout features two circuits:

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

Every exercise is carried out for **45 seconds**, followed by **10 seconds** for rest/transition between exercises. After finishing an entire circuit, you will rest for **30 seconds** before going again.

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

You’ll receive a **1-minute recovery** between the two circuits, but feel free to stop the video and take additional time if necessary. Always pay attention to your body and modify or stop as needed.

The class wraps up 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, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)

**Circuit 2**:
1. Sumo Squat, 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 enjoyment in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

admin Uncategorized