**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength aims to work your legs and glutes using a single heavy weight (dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping exercises included, allowing for easy modifications by simply opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you appreciate this class, don’t miss the upper body edition, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We kick off with a warm-up focused on mobility, incorporating dynamic moves to prepare your body for the workout ahead. The workout comprises two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds, followed by a 10-second rest/transition interval. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating that circuit.
– **Circuit 1:** You’ll perform four sets (two on each side).
– **Circuit 2:** You’ll go through three sets.
You’ll have a 1-minute recovery period between the two circuits. Feel free to pause the video and take additional time if required. Always pay attention to your body, modifying or halting exercises as needed. The class wraps up with a guided cool-down and stretching session.
### 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
I hope you find enjoyment in this lower body strength class! You can discover more lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole