**Lower Body Strength Circuits Class Summary**
This 45-minute class focused on lower body strength circuits is crafted to aid you in developing strength utilizing just a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The session incorporates a guided warm-up and a cool-down phase, with no jumping involved, allowing for easy modifications to suit your fitness level. If you wish for an easier option, feel free to select a lighter weight. This workout accommodates all fitness abilities!
If you like this class, make sure to explore the upper body edition, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Outline:
We will kick off with a guided warm-up, concentrating on mobility and integrating dynamic movements to prepare your body. Following that, we will progress into two separate circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for 45 seconds, followed by 10 seconds of rest or transition. Upon completing all exercises in a circuit, you will rest for 30 seconds before diving into the circuit again.
– **Circuit 1** will be repeated four times (twice for the right side, twice for the left side).
– **Circuit 2** will be repeated three times.
There will be a one-minute recovery interval between the two circuits. Feel free to pause the video if you need extra time. Always pay attention to your body and modify or stop as required.
We’ll conclude the class with a guided cool-down and stretching.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with band positioned 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, 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
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I hope you find enjoyment in this lower body strength class! You can discover all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole