**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on enhancing lower body strength using a single heavy weight (such as a dumbbell or kettlebell) and an optional loop resistance band. The session includes a guided warm-up and cool-down, featuring no jumping, making it simple to adjust by using lighter weights if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this class, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Outline:
We’ll start with a mobility-focused warm-up that includes dynamic movements to prepare your body. Then, we’ll move into two unique circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After finishing one round of the circuit, you’ll take a 30-second break before repeating.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
There will be a one-minute recovery time between the circuits, but feel free to pause the video and take additional time if you need it. Always listen to your body and modify or stop if necessary.
We’ll conclude the class with a guided cool-down and stretching session.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (using a resistance band around thighs):
1. Hip Bridge (with 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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can access them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole