**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session aims to challenge and fortify your legs and glutes utilizing just one heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and is characterized as low-impact with no jumping involved. It’s easily adaptable, so if necessary, you can opt for a lighter weight. This workout caters to all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll begin with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. Following this, we’ll transition into the main workout, which includes two circuits.
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Each exercise is performed for 45 seconds, followed by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll take a 30-second rest before repeating the circuit.
– **Circuit 1:** You’ll complete 4 sets (2 sets on each side).
– **Circuit 2:** You’ll complete 3 sets.
In between the two circuits, you’ll have a 1-minute recovery break. Feel free to pause the video and take extra time if necessary. Always listen to your body and modify or cease activity as required.
We’ll conclude the class with a guided cool-down and stretch.
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### Workout Breakdown:
**Warm-Up & Mobility:**
– 01:44 – Begin with a dynamic warm-up to get your body ready for the workout.
**Circuit Workout:**
– 08:49 – Start the circuit portion of the class.
**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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:**
– 41:04 – Conclude the class with a calming cool-down and stretch.
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I hope you relish this lower body strength class! If you’re in search of additional lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole