**Lower Body Strength Circuits Class Overview**
This 45-minute class aimed at enhancing lower body strength utilizes just one heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. It’s crafted to be welcoming to participants of every fitness level, incorporating no jumping and offering easy modifications (just opt for a lighter weight if necessary). As usual, the session features a guided warm-up and cool-down to provide a comprehensive workout experience.
If you like this class, don’t miss the upper body version, set to be released on [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 kick off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements, preparing your body for the workout. The session is split into two circuits:
– **Circuit 1** includes 4 exercises.
– **Circuit 2** includes 5 exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transitioning**. After finishing all exercises in a circuit, you’ll take a **30-second** break before cycling through the circuit again.
– **Circuit 1** is repeated four times (twice on each side).
– **Circuit 2** is done three times.
A **1-minute recovery** break is provided between the two circuits. Feel free to pause the video and take extra rest if needed. Always listen to your body and adjust or take breaks as required.
The class wraps up with a guided cool-down and stretching session to assist in your recovery.
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### Workout Breakdown:
**Warm-Up & Mobility**
– 01:44 – Begin with a warm-up that emphasizes mobility and dynamic movements.
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 – Conclude with a guided cool-down and stretching session.
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I trust you will enjoy this lower body strength class! For additional lower body workouts, you can find them compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole