**Lower Body Strength Circuits Class Overview**
This 45-minute class centers on enhancing lower body strength utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. It is crafted to cater to all fitness levels, featuring no jumps and straightforward modifications (just opt for a lighter weight if necessary). As always, the class incorporates a guided warm-up and cool-down, ensuring a comprehensive workout experience.
If you find this class enjoyable, make sure to explore the upper body variant, which will be accessible 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 Structure:
We kick off with a guided warm-up focusing on mobility and dynamic motions to generate heat. Following that, we transition into two distinct circuits:
– **Circuit 1**: Comprises four exercises.
– **Circuit 2**: Comprises five exercises.
Each exercise is carried out for **45 seconds**, with a **10-second rest/transition period** afterward. Upon finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side and twice on the left side).
– **Circuit 2** is performed three times.
Between the two circuits, you’ll have **1 minute** to recuperate. Feel free to pause the video and take additional time if desired. Always pay attention to your body and adjust or pause as needed.
The class wraps up with a guided cool-down and stretch to facilitate muscle recovery.
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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. Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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I hope you find joy in this lower body strength class! If you’re interested in more lower body workouts, you can view them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole