**Lower Body Strength Circuits Class Overview**
This 45-minute class designed for lower body strength emphasizes enhancing strength using just one hefty weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a structured warm-up and cool-down, and since there’s no jumping involved, it’s easy to adjust by simply opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be released 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’ll kick off with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body for the workout. The primary workout is divided into two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise will be executed for 45 seconds, followed by 10 seconds of rest/transition. Once all exercises in a circuit are completed, a 30-second rest is taken before you repeat the circuit.
– **Circuit 1**: You will perform 4 sets (2 sets on the right side, 2 sets on the left side).
– **Circuit 2**: You will execute 3 sets.
Between the two circuits, enjoy a 1-minute recovery period. Feel free to pause the video and take additional time if required. Always pay attention to your body’s signals and modify or discontinue as needed.
The class concludes with a guided cool-down and stretch.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with optional 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! You can view all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole