**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on enhancing lower body strength through the use of a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session is tailored to accommodate all fitness levels, with no jumps required and simple modifications available (just opt for a lighter weight if necessary). As is customary, the class features a guided warm-up and a cool-down session, making it suitable for everyone!
If you like this session, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We kick off with a mobility-centric warm-up, featuring dynamic movements to progressively elevate your body temperature and prepare you for the workout. The primary workout consists of two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise is performed for 45 seconds, followed by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll rest for 30 seconds before starting the circuit again.
– **Circuit 1** is executed four times (twice on each side).
– **Circuit 2** is performed three times.
Between the circuits, there’s a 1-minute recovery period. Feel free to pause the video and take extra rest if you wish. Always pay attention to your body and modify or pause as needed.
The class wraps up with a guided cool-down and stretching session to aid your recovery.
—
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel lifted)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
—
I hope you find this lower body strength class enjoyable! For additional lower body workouts, you can access them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole