**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session aims to enhance both strength and endurance by utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up, two rounds of exercises, and a cool-down stretch. It is low-impact (no jumping) and highly adaptable—simply modify the weight according to your fitness level. This workout caters to all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
1. **Warm-Up:** We’ll kick off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body for the workout.
2. **Circuit 1:** Four exercises, executed for 45 seconds each with a 10-second rest/transition period. You’ll perform four sets of this circuit (twice on the right side, twice on the left).
3. **Circuit 2:** Five exercises, also done for 45 seconds each with a 10-second rest/transition period. You’ll engage in three sets of this circuit.
4. **Rest Periods:** Between circuits, you’ll have a 1-minute recovery. Feel free to pause the video and take additional time if needed. Always pay attention to your body and adjust or stop as required.
5. **Cool-Down:** We’ll conclude with a guided cool-down and stretch to aid your muscles in recovery.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
– Sumo Squat with Push Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
### Final Thoughts:
I hope you find this lower body strength class fulfilling! If you’re seeking more lower body routines, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole