**Overview of Lower Body Strength Circuit Class**
This 45-minute class for lower body strength emphasizes developing strength by utilizing a single heavy weight (a kettlebell or dumbbell will suffice) along with an optional resistance band loop. The session includes a guided warm-up and a cool-down, with no jumping involved, making it easily adjustable with a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you appreciate this class, make sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **One heavy weight** (I am using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Format:
We kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare the body. The workout is structured into two circuits:
– **Circuit 1** consists of four exercises.
– **Circuit 2** includes five exercises.
Each exercise is done for **45 seconds**, followed by **10 seconds for rest/transition** between exercises. After finishing all the exercises in a circuit, you will rest for **30 seconds** before moving on to repeat the circuit.
– **Circuit 1** is performed four times (twice on one side, twice on the other).
– **Circuit 2** is executed three times.
You will receive a **1-minute recovery** period between the two circuits. Feel free to pause the video and take extra rest if necessary. Always tune into your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretching session.
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### Breakdown of the Workout:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Stand Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole