**Overview of Lower Body Strength Circuits Class**
This 45-minute session focusing on lower body strength aims to enhance your power using just one heavy weight (either a kettlebell or dumbbell) and an optional resistance band loop. The session features a structured warm-up and cool-down, and it’s low-impact, with no jumping required. It’s very adaptable—simply choose a lighter weight if you wish—making it appropriate for everyone, regardless of fitness levels.
If you like this session, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Information
**Required Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
We’ll kick things off with a warm-up centered on mobility, featuring dynamic movements to gradually increase your body temperature. Following this, we’ll proceed to tackle two distinct circuits of exercises.
– **Circuit 1** consists of four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is executed for 45 seconds, succeeded by a 10-second rest or transition period. After finishing all exercises in a circuit, you’ll take a 30-second break before starting the circuit again.
– **Circuit 1** will be repeated four times (twice on the right side, twice on the left).
– **Circuit 2** will be repeated three times.
You’ll have a one-minute recovery between the two circuits, but you’re welcome to pause the video and take additional time if you need. Always heed your body’s signals and modify or stop as required. We’ll wrap up the session with a guided cool-down and stretch.
### Breakdown of Workout
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
**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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **Cool-Down & Stretch**: 41:04
I hope you find enjoyment in this lower body strength class! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole