**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength circuits aims to effectively challenge your muscles using one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session includes a guided warm-up and cool-down, and is easily adjustable to accommodate all fitness levels—simply modify the weight or resistance as needed. Furthermore, it involves no jumping, making it suitable for everyone!
If you like this class, don’t forget to explore the upper body version, which will be launched on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’ll be using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We will start with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to warm up the body. Next, we will engage in two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition interval. Upon finishing all exercises within a circuit, you will take a 30-second break before repeating the circuit.
– **Circuit 1:** You’ll perform four sets (two on the right side, two on the left side).
– **Circuit 2:** You’ll perform three sets.
You’ll have a 1-minute recovery break between the two circuits. Feel free to pause the video and take additional time if needed. Always pay attention to your body and modify or stop as necessary.
We will conclude the class with a guided cool-down and stretching session to assist your body in recovery.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 1:44
– **Circuit Workout:** 8:49
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, elevated)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, they can all be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole