**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength session emphasizes developing strength using just one heavy weight (either a dumbbell or a kettlebell) along with an optional resistance band loop. The class is structured to be suitable for all fitness levels, featuring no jumping and simple modifications—feel free to opt for a lighter weight if necessary. As usual, the class starts with a guided warm-up and concludes with a cool-down to guarantee a safe and effective workout.
If you find this class enjoyable, don’t forget to look for the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) later this week!
### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Format:
We kick off with a mobility-focused warm-up that integrates dynamic movements to prepare your body for the workout. The main section of the class features two circuits:
– **Circuit 1:** Comprises 4 exercises.
– **Circuit 2:** Comprises 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** is repeated 4 times (twice on the right side and twice on the left).
– **Circuit 2** is repeated 3 times.
Between the circuits, a recovery duration of 1 minute is provided. Feel free to pause the video and take additional breaks if required. Listen to your body and modify or stop as needed.
We’ll conclude the class with a guided cool-down and stretching session to assist your muscles in recovering.
### Detailed Workout:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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 to Knee Drive, Squat
3. Curtsy Lunge to 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 find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole