**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuits class is crafted to enhance strength utilizing just one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class features a guided warm-up and cool down, with no jumping activities, allowing for easy modifications by simply opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If this class resonates with you, don’t miss out on the upper body version, which will be accessible on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We’ll kick things off with a guided warm-up aimed at mobility and dynamic movements to prepare your body. Following that, we’ll progress into two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** includes five exercises.
Each exercise will be performed for 45 seconds, with a 10-second rest or transition period between exercises. Once the circuit is completed, you’ll rest for 30 seconds before repeating it.
– You’ll execute **four sets** of Circuit 1 (two sets on the right side and two on the left).
– You’ll undertake **three sets** of Circuit 2.
Between the two circuits, a 1-minute recovery interval is provided. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adapt or cease as needed.
We’ll conclude the class with a guided cool down and stretch.
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### Workout Breakdown:
**Warm-Up & Mobility**
– 01:44 – Warm-Up & Mobility
**Circuit Workout**
– 08:49 – Circuit 1 (with resistance band positioned around thighs)
1. Hip Bridge (one heel raised)
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)
**Cool Down & Stretch**
– 41:04 – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole