**Lower Body Strength Circuits Class**

This 45-minute class focused on lower body strength circuits is crafted to assist you in enhancing your strength utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, and there’s no jumping involved, which makes it simple to adjust by changing the weight. It’s a fantastic workout suitable for individuals of all fitness levels!

If you like this class, don’t forget to explore the upper body version, which will be launched 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’ll begin with a guided warm-up that emphasizes mobility and includes dynamic movements to get your body prepared. Following that, we’ll transition into the main workout, which consists of two circuits.

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

Each exercise is performed for 45 seconds, with 10 seconds allotted for rest or transition between exercises. Once all exercises in a circuit are completed, you’ll take a 30-second break before repeating the circuit.

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

Between the two circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adapt or stop as needed.

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

### 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, 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. Bear Plank Knee Taps (bodyweight)

– **41:04** – Cool Down & Stretch

I hope you find this lower body strength class enjoyable! You can locate all my lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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