**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session emphasizes strength training using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping exercises, making it easily adjustable. If you wish to alter the intensity, just select a lighter weight. This class caters to all fitness levels!
If you appreciate this session, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Equipment:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll start with a guided warm-up that primarily targets mobility, including dynamic movements to prepare your body. Following that, we’ll engage in two separate circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise will be performed for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is done four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
Between the two circuits, you’ll enjoy a one-minute recovery interval. Feel free to pause the video and take additional time if required. Always heed your body’s signals, modify exercises as needed, and stop if necessary.
We’ll conclude the class 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 with Knee Drive, Squat
3. Curtsy Lunge with 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! If you’re in search of additional lower body workouts, you can explore them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole