**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session concentrates on enhancing strength and mobility using a singular heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The class is crafted to be suitable for every fitness level, with no jumping required and simple modifications available (just opt for a lighter weight if necessary). As always, the session includes a guided warm-up and cool-down to provide a thorough workout experience.
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **A single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. The primary workout comprises two circuits, each containing a series of exercises focused on the lower body.
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise is executed for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second break before starting the circuit again.
– **Circuit 1** repeats 4 times (twice on the right side, twice on the left).
– **Circuit 2** repeats 3 times.
You’ll have a 1-minute recovery period between the two circuits. Feel free to pause the video and take more time if needed. Always pay attention to your body and modify or stop as you see fit.
The class concludes with a guided cool-down and stretch to assist your muscles in recovering.
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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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole