**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength circuits session is crafted to challenge and enhance the strength of your lower body using merely one heavy weight (whether a dumbbell or kettlebell) and an optional resistance band loop. The session comprises a guided warm-up and cool-down, featuring no jumping movements, making it simple to adjust according to your fitness level. If you prefer a lighter workout, just decrease the weight you’re using. This session is appropriate for all fitness levels!

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

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

### Class Structure:

We’ll commence with a guided warm-up concentrating on mobility and dynamic motions to prepare your body. Following that, we’ll transition into two unique circuits:

– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises

Each exercise will be executed for **45 seconds**, followed by **10 seconds** of rest/transition time. After completing every exercise in a circuit, you’ll take a **30-second** break before repeating the circuit.

– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.

You’ll enjoy a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional time if required. Always tune into your body and adapt or cease as necessary.

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

### Workout Breakdown:

**Warm-Up & Mobility:**
– 01:44 – Begin with mobility movements and dynamic exercises to warm up.

**Circuit Workout:**

**Circuit 1** (with resistance band positioned around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)

**Circuit 2:**
– Sumo Squat with Push Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)

**Cool Down & Stretch:**
– 41:04 – Conclude with a guided cool-down and stretching routine.

I hope you appreciate this lower body strength class! You can discover all of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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