**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength aims to enhance your power using only one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, and you can easily adjust it to fit your fitness level—simply choose a lighter weight if necessary. There’s no jumping involved, ensuring it suits everyone.
If you like this class, make sure to explore the upper body variant 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’ll kick things off with a guided warm-up that emphasizes mobility and dynamic exercises to prepare your body. The workout includes two circuits:
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Every exercise is done for 45 seconds with a 10-second rest/transition period in between. After finishing all exercises in a circuit, you’ll take a 30-second break before starting the circuit again.
– **Circuit 1:** Complete 4 sets (2 on the right side, 2 on the left side).
– **Circuit 2:** Complete 3 sets.
You’ll have a 1-minute rest between the two circuits. Don’t hesitate to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop when needed.
We’ll conclude the class with a guided cool-down and stretch.
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### Workout Breakdown:
**Warm-Up & Mobility:**
– 01:44 – Warm-up and mobility routines to prepare your body for the upcoming workout.
**Circuit Workout:**
– 08:49 – Start Circuit 1 with the resistance band placed around your thighs.
**Circuit 1 (with resistance band):**
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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:**
– 41:04 – Guided cool-down and stretching to assist your body in recovery.
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can browse them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole