**Lower Body Strength Circuits Class Overview**
This 45-minute class targeting lower body strength aims to enhance muscle growth and stamina using just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session is low-impact and free of jumping, making it easily adaptable by simply changing the weight. As usual, the class will incorporate a guided warm-up and cool-down, making it accessible to all fitness levels.
If you like this session, make sure to explore the upper body counterpart, 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’ll kick off with a warm-up that emphasizes mobility and dynamic movements to prepare your body. Subsequently, we’ll engage in two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Every exercise will be executed for **45 seconds**, followed by **10 seconds of rest** to move on to the next exercise. After finishing all exercises in the circuit, you’ll have a **30-second rest** before starting again.
– **Circuit 1** will be repeated **four times** (twice on the right side, twice on the left).
– **Circuit 2** will be repeated **three times**.
You’ll receive a **1-minute break** between the two circuits, but you’re welcome to pause the video and take additional time if needed. Always pay attention to your body and modify or stop as necessary. We’ll conclude the class with a guided cool-down and stretching routine.
### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (using resistance band around thighs):
1. Hip Bridge (with one heel raised)
2. Modified Side Plank featuring Top Knee Abductions
3. Squat Pulse x2, Then 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 enjoyment in this lower body strength class! You can access all of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole