**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength class aims to focus on your legs and glutes, utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class is low-impact and free of jumping, allowing for easy modifications based on your fitness level—simply choose a lighter weight if necessary. As usual, the class features a guided warm-up and cool-down to ensure you’re well-prepared and have adequate recovery. This workout is appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body version, 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 aimed at mobility and dynamic movements to prepare your body. Following that, we’ll engage in two distinct circuits:
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating it.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
You’ll have a 1-minute recovery between the two circuits. Feel free to pause the video and take additional time if needed. Always pay attention to your body and adjust or stop as required.
We’ll conclude the class with a guided cool-down and stretch to assist your muscles in recovering.
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### 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 Lifts
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. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– Start Time: 41:04
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I hope you find enjoyment in this lower body strength class! You can access all of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole