**Lower Body Strength Circuits Class Overview**
This 45-minute session focused on lower body strength is crafted to enhance strength and endurance utilizing just one substantial weight (whether a dumbbell or kettlebell) along with an optional resistance band loop. The session is low-impact and avoids jumping, allowing for easy modifications by changing the weight or omitting the band. As usual, the class features a guided warm-up and cool-down, promoting a comprehensive workout suitable for every fitness level.
If you find this class enjoyable, don’t forget to look out for the upper body counterpart, which will be made available on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Class Details
**Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class commences with a mobility-oriented warm-up, integrating dynamic activities to prepare your body for the circuits. We will then transition into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. Upon completing all exercises in a circuit, you’ll enjoy a 30-second break before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is executed three times.
A 1-minute recovery interval is allotted between the two circuits, but feel free to pause the video and take longer if necessary. Always heed your body’s signals and adapt or cease as appropriate. The class wraps up with a guided cool-down and stretch.
### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**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)
– **41:04** – Cool Down & Stretch
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