**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is designed to enhance strength utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, making it appropriate for individuals at any fitness level. There’s no jumping required, and modifications are straightforward—simply choose a lighter weight if necessary. This workout is ideal for anyone aiming to fortify their lower body!
If you appreciate this class, don’t forget 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 utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. The main section of the class is split into two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds** of rest or transition time between exercises. Once you finish all exercises in a circuit, you’ll receive **30 seconds** of rest before starting the circuit again.
– **Circuit 1**: You’ll perform 4 sets (2 on the right side, 2 on the left side).
– **Circuit 2**: You’ll complete 3 sets.
Between the two circuits, you’ll have **1 minute** to recover. Feel free to pause the video and take more time if you need it. Always listen to your body and adjust or stop as you see fit.
We’ll conclude the class with a guided cool-down and stretch.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with 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
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I hope you have a great time with this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole