### Lower Body Strength Circuits Class Overview

This 45-minute lower body strength circuit session is crafted to challenge and enhance your lower body using minimal gear. All that’s required is a single heavy weight (dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class features a structured warm-up and cool-down, making it ideal for participants of all fitness levels. There’s no jumping involved, and modifications are straightforward—simply choose a lighter weight if necessary. This workout is approachable and beneficial for everyone!

If you find this class enjoyable, don’t forget to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.

### Equipment Required:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop

### Class Outline

The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout ahead. Following that, we transition into two primary circuits. Each circuit is crafted to engage your lower body with a blend of strength and stability exercises.

#### Circuit Information:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, with **10 seconds of rest/transition**.
– After finishing all exercises in a circuit, take a **30-second** break before repeating.

You’ll complete:
– **4 sets of Circuit 1** (two sets on the right, two on the left)
– **3 sets of Circuit 2**

In between the two circuits, you’ll enjoy a **1-minute recovery break**. Feel free to pause the video and take extra rest if needed. Always pay attention to your body, and adapt or stop as necessary.

The class wraps up with a guided cool-down and stretch to aid your body’s recovery.

### Workout Overview

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

#### Circuit 1 (Resistance Band Around Thighs, Optional):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, floating)

#### 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 to Stand Up
5. (Bodyweight) Bear Plank Knee Taps

**41:04** – Cool Down & Stretch

### Concluding Remarks

I hope you find this lower body strength class enjoyable! It provides a fantastic method to develop strength and stability while maintaining a low-impact approach. If you’re in search of additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

Thank you for participating—see you in class!

**xo, Nicole**

admin Uncategorized