**Lower Body Strength Circuits Class Overview**

This 45-minute class focusing on lower body strength circuits is crafted to assist you in developing strength with just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. It caters to all fitness levels, involves no jumping, and modifications are straightforward—simply choose a lighter weight if necessary. The session includes a guided warm-up and cool-down, promoting a safe and effective workout.

If this class appeals to you, make sure to explore the upper body version, which will be launched 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’ll start with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following that, we’ll engage in two distinct circuits.

– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.

Each exercise lasts for 45 seconds, allowing for 10 seconds of rest or transition time in between. Once all exercises in a circuit are completed, there will be a 30-second recovery before we repeat the circuit.

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

You’ll enjoy a 1-minute rest between the two circuits, but feel free to pause the video and take additional time if necessary. Always listen to your body and feel free to modify or stop as needed.

The class will wrap up with a guided cool-down and stretch to aid your recovery.

### 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 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps

– **41:04** – Cool Down & Stretch

I hope you find joy in this lower body strength class! For additional lower body workouts, they are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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