**Lower Body Strength Circuits Class Overview**

This 45-minute class focused on lower body strength circuits is formulated to enhance strength and endurance using just one heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The class is low-impact with no jumps required, allowing for easy modifications by opting for a lighter weight if necessary. As always, the session includes a structured warm-up and cool-down, ensuring a comprehensive workout appropriate for all fitness levels.

If you like this class, make sure to explore the upper body version, which will be released on [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 Structure:
We begin with a guided warm-up aimed at mobility and dynamic movements to prepare your body. The workout is composed of two circuits:

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

Each exercise is executed for 45 seconds, succeeded by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you will have a 30-second rest before revisiting the circuit.

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

Following the two circuits, there is a one-minute recovery break. Feel free to pause the video and take extra rest if you require. Always pay attention to your body and modify or pause as needed.

The class wraps up with a guided cool-down and stretching session to aid in muscle 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 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 discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

**xo, Nicole**

admin Uncategorized