**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to assist you in building strength using a single heavy weight, such as a dumbbell or kettlebell, along with an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for all fitness levels. There’s no jumping involved, and modifications are simple—just opt for a lighter weight if needed. It’s an excellent workout for everyone!
If you like this class, be sure to explore the upper body edition, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We’ll begin with a guided warm-up concentrating on mobility, featuring dynamic movements to get your body prepared. Following that, we’ll transition into two distinct circuits.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is carried out for 45 seconds, with 10 seconds allotted for rest or transition between exercises. After finishing a circuit, you’ll have a 30-second rest before repeating it.
– **Circuit 1**: You will complete four sets (two on the right side, two on the left).
– **Circuit 2**: You will complete three sets.
Between the two circuits, you’ll enjoy a 1-minute recovery. Feel free to pause the video and take additional time if needed. Always listen to your body and adjust or halt if required.
We’ll conclude the class with a guided cool-down and stretch.
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### Workout Breakdown:
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel lifted)
2. Modified Side Plank, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat, 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 find enjoyment in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole