**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuits session aims to enhance strength and endurance utilizing only a single heavy weight (like a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping exercises involved, allowing for easy modifications by simply changing the weight. It’s an excellent workout suitable for all fitness levels!
If you like this session, don’t miss out on the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### Class Structure:
We will begin with a warm-up aimed at mobility, featuring dynamic movements to prepare your body for the workout. Following that, we will transition into two distinctive circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
You will carry out each exercise for **45 seconds**, with **10 seconds** of rest or transition time between exercises. After finishing a complete circuit, you will enjoy a **30-second rest** before repeating it.
– **Circuit 1**: You will perform 4 sets (twice on the right side, twice on the left).
– **Circuit 2**: You will complete 3 sets.
Between the two circuits, you will have a **1-minute recovery** interval. Feel free to pause the video and take additional time if necessary. Always listen to your body and modify or stop as needed.
The class will conclude with a guided cool-down and stretch.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (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! All my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole