**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session aims to enhance strength and stamina using a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class is appropriate for all fitness levels, with no jumping required, and can be easily adjusted by changing the weight. As usual, the session contains a guided warm-up and cool-down to provide a comprehensive workout experience.
If you like this class, make sure to explore the upper body variation, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We will start with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we will engage in two distinct circuits:
– **Circuit 1:** Comprises four exercises.
– **Circuit 2:** Comprises five exercises.
Each exercise will be done for 45 seconds, followed by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you will rest for 30 seconds prior to repeating the circuit.
– **Circuit 1:** You’ll perform four sets (two on the right side, two on the left).
– **Circuit 2:** You’ll perform three sets.
Between the two circuits, there will be a one-minute recovery interval. You can pause the video and take additional time if you wish. Always pay attention to your body and adjust or stop as needed.
We’ll conclude the class with a guided cool-down and stretch to aid your muscles in recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band positioned 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
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I hope you appreciate this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole