**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuits session is crafted to focus on your legs and glutes using just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The class is welcoming for beginners, featuring no jumping exercises and simple modifications available (just choose a lighter weight if necessary). As usual, the session encompasses a guided warm-up and cool-down to guarantee a safe and effective workout. This class is appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be released on [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 Format:
We’ll start with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following that, we’ll engage in two distinct circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for **45 seconds**, accompanied by **10 seconds of rest/transition time**. After completing all exercises in a circuit, you will rest for **30 seconds** before repeating the circuit.
– **Circuit 1** will be repeated four times (twice on the right side, twice on the left).
– **Circuit 2** will be done three times.
You’ll have a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional time if needed. Always pay attention to your body and modify or halt as required. We will conclude the class with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band 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 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
I hope you find joy in this lower body strength class! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole