**Lower Body Strength Circuits Class**

This 45-minute lower body strength circuit session is crafted to focus on your legs and glutes using a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class incorporates a guided warm-up and cool-down, and since there’s no jumping, it can easily be adapted by opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!

If you like this class, make sure to check out the upper body variant, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.

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

### Class Overview:
We will start with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following this, we’ll jump into two distinct circuits.

– **Circuit 1** includes four exercises.
– **Circuit 2** consists of five exercises.

Each exercise is executed for 45 seconds, with a 10-second rest or transition period in between. After finishing all exercises in a circuit, you will take a 30-second break before beginning the circuit again.

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

You will have a one-minute rest between the two circuits. Feel free to pause the video and take additional time if you need. Always pay attention to your body and modify or stop as needed.

We will conclude the class with a guided cool-down and stretch to assist in your recovery.

### 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, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps

– **41:04** – Cool Down & Stretch

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

xo,
Nicole

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