**Overview of Lower Body Strength Circuits Class**

This 45-minute lower body strength circuit session requires only one heavy weight (a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up and cool-down and is structured to be low-impact, eliminating any jumping. It’s easily adjustable—simply utilize a lighter weight if necessary—making it appropriate for all fitness abilities.

If you find this class enjoyable, be sure to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.

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

### Class Format:
We’ll start with a guided warm-up aimed at enhancing mobility, which includes dynamic movements to prepare your body. Following that, we’ll transition into two separate circuits.

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

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

– You’ll complete **four sets of Circuit 1** (alternating sides—twice on the right, twice on the left).
– You’ll complete **three sets of Circuit 2**.

There will be a 1-minute recovery interval between the two circuits. Feel free to pause the video and take additional time if needed. Always pay attention to your body and modify as necessary.

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

### Workout Breakdown

**Warm-Up & Mobility**
– Start Time: 01:44

**Circuit Workout**
– Start Time: 08:49

**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

**Cool-Down & Stretch**
– Start Time: 41:04

I hope you find enjoyment in this lower body strength class! All my lower body workouts are organized and can be found [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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