**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session emphasizes developing strength with a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up, two strength circuits, and concludes with a cool-down stretch. There’s no jumping involved, and the exercises can be easily adjusted by changing the weight, making it appropriate for participants of all fitness levels.
If you like this session, don’t forget to check out the upper body version, which will be launched on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We start with a guided warm-up focusing on mobility and dynamic movements to prepare your body for the workout. The primary workout includes two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is performed for 45 seconds, followed by 10 seconds of rest/transition time. After finishing all exercises in a circuit, you’ll take a 30-second break before starting the circuit again.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left).
– **Circuit 2**: Executed three times.
You’ll have a one-minute recovery period between the two circuits, but feel free to pause the video and take additional time if needed. Always heed your body’s signals and modify or pause as necessary. We will wrap up the class 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 joy in this lower body strength class! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole