**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is designed to enhance strength using a single heavy weight (either a dumbbell or kettlebell works) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping, allowing for easy modifications by opting for a lighter weight if necessary. This workout is ideal for individuals of all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We start with a guided warm-up centered around mobility and dynamic movements to generate warmth in the body. Following the warm-up, we transition into two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** is made up of five exercises.
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1** is performed four times (twice on each side).
– **Circuit 2** is repeated three times.
You’ll receive a **1-minute recovery** between the two circuits, but feel free to pause the video to take additional time if necessary. Always pay attention to your body and adjust or pause as needed. The class wraps up 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 positioned around thighs):
1. Hip Bridge (one heel raised)
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 Knee Drive, Squat
3. Curtsy Lunge 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 appreciate this lower body strength class! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole