**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is designed to enhance strength utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping included, making it adaptable to your fitness level. If you prefer to use a lighter weight, that’s perfectly fine. This workout accommodates all fitness levels!
If you appreciate this class, don’t forget to explore the upper body variant, which will be launched on my [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 Format:
We kick off with a guided warm-up that emphasizes mobility and dynamic actions to prepare your body. Afterward, we transition into two distinct circuits:
– **Circuit 1**: Comprises four exercises.
– **Circuit 2**: Comprises five exercises.
Each exercise is executed for 45 seconds, followed by 10 seconds of rest/transition time in between. After finishing all exercises in a circuit, you’ll take a 30-second breather before repeating the circuit.
– **Circuit 1**: You’ll perform four sets (two on the right side, two on the left).
– **Circuit 2**: You’ll execute three sets.
There will be a one-minute rest period between the two circuits. Feel free to pause the video and take additional time if necessary. Always listen to your body and modify or stop as needed.
We conclude the class with a guided cool-down and stretch to aid muscle recovery.
### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel lifted)
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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find this lower body strength class enjoyable! You can access all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole