**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is designed to enhance strength by utilizing just one heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, avoiding any jumping to allow for easy modifications by adjusting the weight. It’s an excellent workout suitable for all fitness levels!
If you find this class enjoyable, make sure to explore the upper body variant, which will be 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 aimed at enhancing mobility and dynamic movements to prepare your body. Following this, we’ll transition into two distinct circuits of exercises.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise will be executed for **45 seconds**, with a **10 seconds** rest or transition period between each one. Once all exercises in the circuit are completed, you will have a **30 seconds** rest before starting the circuit again.
– **Circuit 1**: You’ll undertake **four sets** (two for the right side and two for the left).
– **Circuit 2**: You’ll perform **three sets**.
There will be a **1-minute recovery** interval between the circuits, but feel free to pause the video and take additional time if needed. Always pay attention to your body, and adjust or stop as required.
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 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! You can access all of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole