**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuits session aims to enhance strength using a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, catering to all fitness levels. There are no jumping movements involved, and modifications are straightforward—just choose a lighter weight if necessary. This workout is ideal for everyone!
If you like this class, make sure to explore the upper body variant, which will be released 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:
We start with a guided warm-up centered on mobility, integrating dynamic movements to prepare your body. Following this, we engage in two distinct circuits.
– **Circuit 1**: Comprises four exercises.
– **Circuit 2**: Comprises five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds** of rest or transition time between movements. After finishing all exercises in a circuit, take a **30 seconds** rest prior to repeating the circuit.
– **Circuit 1** is repeated **four times** (twice on the right side, twice on the left).
– **Circuit 2** is repeated **three times**.
Between the two circuits, you’ll have a **1-minute recovery**. Feel free to pause the video for additional time if necessary. Always pay attention to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with optional 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
### Final Thoughts:
I hope you find this lower body strength class enjoyable! For additional lower body workouts, you can access them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole