**Lower Body Strength Circuits Class Overview**

This 45-minute class focusing on lower body strength aims to enhance power and stamina using just a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. It features a guided warm-up and cool-down, and is characterized by its low-impact nature with no jumping, making it simple to adapt by choosing a lighter weight. This workout is ideal for participants of all fitness levels!

If you find this class enjoyable, make sure to explore the upper body session, which will be released on my [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 that emphasizes mobility and dynamic movements to prepare the body for the workout. The main workout is divided into two circuits:

– **Circuit 1** features 4 exercises.
– **Circuit 2** features 5 exercises.

Each exercise is executed for **45 seconds**, followed by **10 seconds** of rest or transition time between exercises. After finishing all exercises in a circuit, you’ll have a rest period of **30 seconds** before repeating the circuit.

– **Circuit 1** is carried out 4 times (twice on each side).
– **Circuit 2** is performed 3 times.

You’ll get a **1-minute recovery** between the two circuits. Feel free to pause the video for extended rest as necessary. Always pay attention to your body and modify or take breaks as needed.

The class wraps up with a guided cool-down and stretch.

### Workout Breakdown:

– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout

**Circuit 1** (with optional 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)

– **41:04** – Cool Down & Stretch

I hope you enjoy this lower body strength class! For additional lower body workouts, you can browse them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

admin Uncategorized