**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on lower body strength, utilizing only one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. It’s a low-impact session with no jumping involved, allowing for easy modifications by opting for a lighter weight when necessary. As always, the class includes a structured warm-up and cool-down to provide a comprehensive and safe workout experience. Suitable for all fitness levels!
If you enjoy this session, be sure to check out the upper body class, which will be released on my [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 kick off with a guided warm-up, focusing on mobility and dynamic movement to prepare your body. Then, we’ll jump into two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition**. After completing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1** will be cycled four times (twice on the right side and twice on the left side).
– **Circuit 2** will be cycled 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 necessary. Always listen to your body and adjust or stop as needed.
We will conclude the class with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Abductions of the Top Knee
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you enjoy this lower body strength class! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole