**Overview of Lower Body Strength Circuit Class**
This 45-minute lower body strength circuit session is crafted to focus on your legs and glutes, utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and since it doesn’t include jumping, it can be easily modified by adjusting the weight. Regardless of whether you are a beginner or more experienced, this class caters to all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body version, which will debut on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Outline:
We kick off with a warm-up emphasizing mobility, using dynamic movements to prepare your body. The workout is composed of two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. After you’ve completed all exercises in a circuit, there will be a 30-second rest before you go again.
– **Circuit 1** is completed four times (twice on the right side and twice on the left).
– **Circuit 2** is executed three times.
You’ll have a minute’s recovery between the two circuits, but you’re welcome to pause the video and take additional time if needed. Always pay attention to your body and make modifications or take breaks as necessary.
The session wraps up with a guided cool-down and stretching routine.
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### Workout Components:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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
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I hope you have a great time in this lower body strength class! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole