**Lower Body Strength Circuits Class**

This 45-minute lower body strength circuit session needs only one heavy weight (such as a dumbbell or kettlebell) and optionally, a resistance band loop. The class features a guided warm-up and cool-down, without any jumping, making it simple to adjust by utilizing a lighter weight. It’s an excellent workout suitable for all fitness levels!

If you like this class, don’t forget to explore the upper body variant, set to be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.

### Lower Body Strength Circuits Class Overview

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

We will kick off with a guided warm-up tailored towards mobility, including dynamic movements to raise body temperature. Following that, we will jump into two unique circuits.

– **Circuit 1** comprises four exercises.
– **Circuit 2** includes five exercises.

Each exercise will be carried out for 45 seconds, with 10 seconds dedicated to rest or transition in between exercises. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.

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

A one-minute recovery will be provided between the two circuits, but feel free to pause the video and extend your break if necessary. Always heed your body’s signals and modify or take breaks as needed. We’ll conclude with a guided cool-down and stretch.

### Workout Breakdown

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

**Circuit 1 (with resistance 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)

– **41:04** – Cool Down & Stretch

I hope you find joy in this lower body strength session! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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