**Lower Body Strength Circuits Class Overview**
In this 45-minute class focused on lower body strength circuits, you’ll be challenged to engage your muscles 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, with no jumping required, allowing for easy adjustments based on your fitness capabilities. If you prefer a lighter challenge, simply opt for a lighter weight. This workout is accessible to all fitness levels!
If you find this class enjoyable, don’t miss 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 things off with a guided warm-up aimed at enhancing mobility, featuring dynamic movements to prepare your body. Following the warm-up, we will proceed into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, succeeded by **10 seconds for rest/transition**. Upon finishing all exercises in the circuit, you will take a **30-second** break before repeating the circuit.
– **Circuit 1:** You’ll perform four sets (two on the right, two on the left).
– **Circuit 2:** You’ll execute three sets.
Between the circuits, you will enjoy a **1-minute recovery**. Feel free to pause the video and extend your breaks if necessary. Always pay attention to your body and adjust or stop if needed.
We will conclude the class 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 explore all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole