**Lower Body Strength Circuits Class Overview**

This 45-minute class focuses on lower body strength circuits designed to engage your muscles effectively with just one heavy weight (a dumbbell or kettlebell) and optionally, a resistance band loop. The session includes a guided warm-up and cool-down, with no jumping moves, allowing for easy modifications by opting for a lighter weight as necessary. This workout accommodates various fitness levels!

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

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

### Class Layout:

We will start with a guided warm-up that emphasizes mobility and features dynamic movements to gradually increase heat in the body. Following the warm-up, we’ll transition into the main workout, comprised of two distinct circuits.

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

Each exercise lasts for **45 seconds**, followed by **10 seconds** of rest or transition time. Upon completing all exercises in a circuit, you’ll take a **30-second** rest before cycling through the circuit again.

– **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 recovery** between the two circuits, but you’re welcome to pause the video for additional rest if you feel it’s necessary. Always heed your body’s signals and adjust or stop as required.

The class wraps up with a guided cool-down and stretching session.

### Workout Details:

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

**Circuit 1** (with 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 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 find this lower body strength class enjoyable! You can access all my lower body workouts conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

admin Uncategorized