**Lower Body Strength Circuits Class Summary**
This 45-minute lower body strength session is crafted to enhance strength utilizing only one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, free from any jumping, making it easily adjustable by simply opting for a lighter weight if necessary. It’s an excellent workout suitable for various fitness levels!
If you appreciate this class, don’t forget to explore my upper body variant, which will be released 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 Format:
We kick off with a warm-up emphasizing mobility and dynamic movements to prepare the body. The workout is split into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. Once all exercises in the circuit are completed, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You’ll have a 1-minute recovery between the two circuits, but don’t hesitate to pause the video and take additional time if necessary. Always tune in to your body and adapt or take breaks as needed.
The session concludes with a guided cool-down and stretch.
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### Workout Summary:
**Warm-Up & Mobility**
– 01:44 – Initiate with a guided warm-up to prepare your body for the workout.
**Circuit Workout**
– 08:49 – Commence the 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. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch**
– 41:04 – Conclude the class with a guided cool-down and stretch.
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I hope you find joy in this lower body strength class! If you’re in search of more lower body workouts, you can find all of them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole