**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuits session is intended to assist you in building strength with just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping involved, making it simple to modify by adjusting the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, available 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 will start with a guided warm-up emphasizing mobility, integrating dynamic movements to prepare your body for the workout. The primary workout is divided into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you will take a rest of **30 seconds** before repeating the circuit.
– **Circuit 1**: You will complete four sets (twice on the right side, twice on the left).
– **Circuit 2**: You will complete three sets.
In between the two circuits, there will be a **1-minute recovery**. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop when needed. We will conclude the class with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you appreciate this lower body strength class! If you’re interested in more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**