**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength session is crafted to assist you in building strength with just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, making it simple to adjust the weight as needed. It’s an excellent workout 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 utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop

### Class Outline:
We’ll kick off with a guided warm-up concentrating on mobility, integrating dynamic movements to prepare your body. Following that, we’ll transition into two distinct circuits.

– **Circuit 1** includes four exercises.
– **Circuit 2** comprises five exercises.

Each exercise lasts for 45 seconds, followed by a 10-second rest/transition period. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.

– **Circuit 1** will be performed four times (twice on each side).
– **Circuit 2** will be repeated three times.

You’ll have a 1-minute recovery in between the two circuits, but feel free to pause the video and take additional time if required. Always heed your body and make modifications or stop as you see fit. We’ll conclude the class with a guided cool-down and stretch.

### Workout Summary:

**Warm-Up & Mobility**
– 01:44 – Begin with a guided warm-up concentrating on mobility and dynamic movement.

**Circuit Workout**
– 08:49 – Start Circuit 1 with the resistance band positioned around your thighs.

**Circuit 1 (with resistance band):**
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)

**Cool Down & Stretch**
– 41:04 – Conclude with a guided cool-down and stretch to assist your muscles in recovery.

I hope you appreciate this lower body strength class! If you’re seeking more lower body workouts, they can all be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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