**Overview of Lower Body Strength Circuit Class**
This 45-minute lower body strength circuit session is crafted to enhance strength with just one heavy weight—either a kettlebell or dumbbell—and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping movements, allowing for easy modifications tailored to your fitness level (simply opt for a lighter weight if necessary). This workout caters to all fitness abilities!
If you like this class, don’t miss the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Format:
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. The main workout features two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. Upon finishing a complete circuit, you’ll rest for 30 seconds before starting it again.
– **Circuit 1**: Four sets will be completed (two on the right side and two on the left).
– **Circuit 2**: Three sets will be performed.
Between the circuits, you will have a 1-minute recovery interval. Feel free to pause the video for extra time if needed. Always pay attention to your body and adjust or stop as required.
We will conclude the session with a guided cool-down and stretching.
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### Workout Details:
**Warm-Up & Mobility**
– Start Time: 01:44
**Circuit Workout**
– Start Time: 08:49
**Circuit 1** (with resistance band 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 Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– Start Time: 41:04
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I hope you find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole