### Lower Body Strength Circuits Class

This 45-minute lower body strength circuit session is crafted to enhance strength using only one substantial weight (a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The session features a structured warm-up and cool-down, with no jumping exercises, allowing for simple modifications by adjusting the weight. It’s an excellent workout suited for all fitness levels!

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

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

### Class Overview:

We will start with a guided warm-up emphasizing mobility and including dynamic movements to prepare your body. Following that, we will engage in two unique circuits.

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

Each exercise will be conducted for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon completing all exercises in a circuit, you will rest for **30 seconds** before repeating the circuit.

– You will finish **four sets** of Circuit 1 (twice on the right side, twice on the left).
– You will execute **three sets** of Circuit 2.

Between the two circuits, you will have **one minute** to recover. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals, modify exercises, or take a break if needed.

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

### Workout Breakdown:

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

#### Circuit 1 (Band Around Thighs):
1. Hip Bridge (one heel raised)
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 have a great experience with this lower body strength class! You can discover all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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