**Lower Body Strength Circuits Class Overview**
This 45-minute class dedicated to lower body strength aims to enhance stability and strength using a single heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. It is tailored to suit all fitness levels, ensuring no jumping is included and offering simple modifications (just opt for a lighter weight if preferred). As usual, the session will feature a guided warm-up and cool-down to provide a comprehensive workout experience.
If you appreciate this class, don’t miss out on the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Format:
We will kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. The core workout includes two circuits, each featuring a set of exercises targeting various aspects of the lower body.
– **Circuit 1**: Four exercises, executed for 45 seconds each, followed by 10 seconds of rest/transition between exercises. You’ll perform four sets of this circuit (two sets on the right side, two sets on the left).
– **Circuit 2**: Five exercises, also carried out for 45 seconds each, with 10 seconds of rest/transition. You’ll complete three sets of this circuit.
There will be a 1-minute recovery period between the two circuits. Feel free to pause the video and take additional time if necessary—always listen to your body and make modifications or stop as needed.
We will conclude the class with a guided cool-down and stretch to aid in your muscle recovery.
### Workout Summary:
– **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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find joy in this lower body strength class! For additional lower body workouts, you can check them out [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole