**Lower Body Strength Circuits Class Overview**

This 45-minute class dedicated to lower body strength emphasizes building power using a single heavy weight (either a kettlebell or dumbbell) along with an optional resistance band loop. The session is crafted to accommodate all fitness levels, with no jumping involved, and can be easily adjusted by changing the weight. As always, the class features a guided warm-up and cool-down to promote a safe and effective workout.

If you find this class enjoyable, don’t miss the upper body edition, which will be available 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 kick off with a guided warm-up, concentrating on mobility and using dynamic movements to prepare your body. Following that, we dive into two distinct circuits.

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

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

– **Circuit 1** is repeated four times (twice on each side).
– **Circuit 2** is cycled through three times.

You’ll have a 1-minute break between the two circuits, but feel free to pause the video and take extra time if necessary. Always pay attention to your body and modify or stop as required.

We conclude the class with a guided cool-down and stretching to aid your body’s recovery.

### Workout Breakdown:

**01:44** – Warm-Up & Mobility

**08:49** – Circuit Workout

**Circuit 1** (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. (Bodyweight) Bear Plank Knee Taps

**41:04** – Cool Down & Stretch

I hope you find this lower body strength class enjoyable! If you’re seeking additional lower body workouts, you can check them out organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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