**Overview of Lower Body Strength Circuits Class**
This 45-minute session dedicated to lower body strength emphasizes developing power and endurance through the use of a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class is structured to cater to all fitness levels, 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 promote a safe and effective workout experience.
If you find this class enjoyable, don’t forget to explore the upper body edition, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Layout:
We kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout ahead. The workout encompasses two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After completing all the exercises in a circuit, you will rest for 30 seconds before repeating the circuit.
– **Circuit 1** is executed four times (twice on each side).
– **Circuit 2** is performed three times.
You’ll enjoy a 1-minute recovery between the two circuits, but feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or pause as needed. The class wraps up with a guided cool-down and stretch.
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### Workout Details:
**Warm-Up & Mobility:**
– 01:44 – Warm-up starts, concentrating on mobility and dynamic movements.
**Circuit Workout:**
– 08:49 – Circuit workout commences.
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank featuring Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat incorporating Push-Offs x4
2. Back Lunge with Knee Drive, followed by Squat
3. Curtsy Lunge with Knee Drive, followed by Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch:**
– 41:04 – Cool-down and stretching to conclude the class.
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I hope you enjoy this lower body strength session! If you’re in search of additional lower body workouts, you can organize and find them all [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole