**Lower Body Strength Circuits Class Overview**

This 45-minute session focuses on enhancing strength and stability utilizing a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class is designed to be low-impact with no jumping involved, making it suitable for individuals at any fitness level. Easy modifications are available—simply adjust the weight to meet your preference. As is customary, the class provides a structured warm-up and cool-down to ensure you are adequately prepared and stretched.

If you find this class enjoyable, don’t forget to check out the upper body variant, which will be released 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 aimed at improving mobility and incorporating dynamic movements to gradually increase your body temperature. The workout consists of two circuits:

– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises

Each exercise lasts **45 seconds**, with a subsequent **10 seconds** for rest/transition. Once all exercises in a circuit are completed, you will take a **30 seconds** break before repeating the circuit.

– **Circuit 1** is executed 4 times (twice on the right side, twice on the left).
– **Circuit 2** is repeated 3 times.

You will have a **1-minute recovery** between the two circuits, but feel free to pause the video for additional rest if required. Always pay attention to your body and modify or stop 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 resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)

#### Circuit 2:
1. Sumo Squat, 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

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