**Lower Body Strength Circuits Class Overview**

This 45-minute class focusing on lower body strength circuits is crafted to enhance your strength and stamina using just a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session consists of a guided warm-up and cool-down, and it is low-impact, requiring no jumping. It’s easy to adjust—simply opt for a lighter weight if needed—making it appropriate for all fitness levels.

If you find this class enjoyable, be sure to explore the upper body variant, which will be released 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 concentrating on mobility and dynamic movements to prepare your body. Following that, we dive into the core workout, consisting of two circuits.

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

Each exercise is executed for 45 seconds, with 10 seconds allotted for rest or transition between exercises. Once all exercises in a circuit are completed, you’ll take a 30-second break before repeating the circuit.

– **Circuit 1**: You’ll perform four sets (two sets on the right side, two on the left).
– **Circuit 2**: You’ll do three sets.

You’ll have a one-minute recovery moment between the two circuits. Feel free to pause the video and take extra time if necessary. Always heed your body’s signals and adjust or stop as needed. The class concludes with a guided cool-down and stretch.

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

#### 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)

– **41:04** – Cool Down & Stretch

I hope you appreciate this lower body strength class! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).

xo,
Nicole

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