**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength session emphasizes strength building using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping involved, allowing you to easily adjust the intensity by selecting a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you find this class enjoyable, don’t miss the upper body edition, which will be launched on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Format:
We start with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. The workout consists of two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise is executed for 45 seconds, followed by a 10-second rest or transition. After finishing all exercises in a circuit, you will have a 30-second rest before repeating the circuit.
– **Circuit 1**: You will perform 4 sets (2 on each side).
– **Circuit 2**: You will execute 3 sets.
There is a 1-minute break between the two circuits, but you are welcome to pause the video and take additional time if necessary. Always heed your body’s signals and adjust or stop as required. The class wraps up with a guided cool-down and stretching session.
### 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you have a great time with this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole