**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit class is crafted to enhance strength using only a single heavy weight (either a dumbbell or kettlebell) alongside an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping activities, making it straightforward to adjust by opting for a lighter weight if necessary. It’s an excellent workout for participants of all fitness levels!
If you appreciate this class, don’t forget to explore my upper body version, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Format:
We’ll kick off with a guided warm-up aimed at mobility and dynamic movements to prepare your body. Following that, we’ll transition into two distinct circuits.
– **Circuit 1** consists of 4 exercises.
– **Circuit 2** consists of 5 exercises.
Each exercise lasts for 45 seconds, followed by 10 seconds of rest/transition time in between. Once all exercises in a circuit are completed, you’ll take a 30-second rest before repeating the circuit.
– **Circuit 1** will be performed 4 times (twice on the right side, twice on the left).
– **Circuit 2** will be performed 3 times.
There will be a 1-minute recovery period between the two circuits. Feel free to pause the video and take extra time if required. Always pay attention to your body, and adjust or halt as needed.
The session wraps up with a guided cool-down and stretching.
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### Workout Details:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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)
– **Cool Down & Stretch:** 41:04
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I hope you have a great time participating in this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole