**Overview of Lower Body Strength Circuits Class**
This 45-minute class focuses on lower body strength circuits, aimed to push your muscles using just one heavy weight (either a kettlebell or dumbbell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, and no jumping is incorporated, making it simple to adapt by using a lighter weight if preferred. This workout is appropriate for individuals at all fitness levels!
If you appreciate this class, make sure to explore the upper body variant, which will be offered on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **A single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Layout:
We will begin with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. Following this, we will transition into the main circuit workout, comprised of two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Every exercise is executed for **45 seconds**, with a **10-second rest/transition** in between exercises. After finishing a full circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You will enjoy a **1-minute recovery** between the two circuits, but feel free to pause the video and extend your rest if necessary. Always heed your body’s signals and modify or stop as required.
We will conclude the class with a guided cool-down and stretching session.
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### Workout Details:
– **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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I trust you will enjoy this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole