**Lower Body Strength Circuits Class Overview**

This 45-minute lower body strength circuit class is crafted to enhance strength and endurance utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping exercises, facilitating easy modifications based on your fitness level. For a lighter workout, simply decrease the weight. This class welcomes participants of all fitness levels!

If you like this session, don’t miss the upper body variation, which will be accessible 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 the body. Following that, we’ll transition into two distinct circuits, each containing exercises aimed at the lower body.

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

Each exercise will last for 45 seconds, with a 10-second rest/transition period in between. After finishing each circuit, you’ll take a 30-second break before repeating the circuit.

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

There will be a 1-minute recovery interval between the two circuits, but feel free to pause the video and take additional time if needed. Always tune in to your body and adjust or stop as necessary.

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

### Workout Breakdown:

**Warm-Up & Mobility:**
– 01:44 – Warm-up begins

**Circuit Workout:**
– 08:49 – Circuit 1 (with band around thighs)
1. Hip Bridge (one heel elevated)
2. Modified Side Plank, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)

– Circuit 2:
1. Sumo Squat, 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

**Cool-Down & Stretch:**
– 41:04 – Cool-down begins

I trust you will enjoy this lower body strength class! You can locate all of my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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