**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuits session is crafted to enhance strength and endurance utilizing only a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping, allowing for easy modification by simply opting for a lighter weight if necessary. Perfect for individuals of all fitness levels, this class effectively targets your lower body muscles.
If you like this class, don’t miss the upper body edition, which will be released on [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 start with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. The workout consists of two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is done for 45 seconds, followed by 10 seconds for rest/transition. After finishing all exercises in a circuit, you’ll have a 30-second break before repeating the circuit. You will complete:
– **Four sets of Circuit 1** (twice on the right side, twice on the left)
– **Three sets of Circuit 2**
There is a one-minute rest period between the two circuits. Feel free to pause the video and take additional time if needed. Always heed your body’s signals and modify or stop as necessary. The session wraps up with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you have a great time with this lower body strength class! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole