**Lower Body Strength Circuits Class Overview**
This 45-minute session focused on lower body strength aims to enhance strength and stability utilizing only one heavy weight (either a kettlebell or a dumbbell) and an optional resistance band loop. The class is low-impact, avoiding any jumping, which makes it straightforward to adjust the intensity by simply modifying the weight. As always, the session features a guided warm-up and cool-down, ensuring it is suited for all fitness levels.
If you find this class enjoyable, make sure to explore the upper body version, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We kick off with a mobility-oriented warm-up that includes dynamic movements to prepare your body for the workout. The main workout features two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Every exercise is carried out for 45 seconds, followed by a 10-second interval for rest or transition. Once all exercises in a circuit are finished, you will take a 30-second break before repeating the circuit.
– **Circuit 1**: You’ll perform 4 sets (2 sets on the right, 2 sets on the left).
– **Circuit 2**: You’ll complete 3 sets.
There will be a 1-minute recovery phase between the two circuits. Feel free to stop the video and take extra breaks if necessary. Always pay attention to your body and make adjustments or pause as required.
The class will wrap up with a guided cool-down and stretching session to assist with recovery.
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### Workout Breakdown:
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (lifting one heel)
2. Modified Side Plank with Abductions of Top Knee
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, followed by a Squat
3. Curtsy Lunge with Knee Drive, then a Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (using bodyweight)
**41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! You can find all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole