**Overview of Lower Body Strength Circuits Class**

This 45-minute lower body strength session is crafted to put your muscles to the test using just one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping, making it straightforward to adjust by opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!

If you like this session, make sure to explore the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.

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

### Structure of the Class:

We’ll begin with a guided warm-up aimed at improving mobility and executing dynamic movements to prepare your body. Following that, we’ll proceed into two distinct circuits.

– **Circuit 1** is made up of four exercises.
– **Circuit 2** features five exercises.

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

– **Circuit 1** will be done four times (twice on the right side, twice on the left).
– **Circuit 2** will be completed three times.

A **1-minute recovery** is provided between the two circuits, but feel free to pause the video and take more time as needed. Always heed your body’s signals and adjust or stop as necessary.

We will conclude the class with a guided cool-down and stretching session.

### Detailed Workout Outline:

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

#### Circuit 1 (with band positioned 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

– **Cool Down & Stretch**: 41:04

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

xo,
Nicole

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