**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength session aims to enhance strength and endurance utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class features a complete guided warm-up and cool-down, is low-impact without any jumping, and can be easily adapted—simply choose a lighter weight if needed. This workout is appropriate for all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body version, which will be made available on [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 Structure:
We’ll kick off with a warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. The core segment of the class consists of two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. 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 the right side, twice on the left).
– **Circuit 2** is performed three times.
You will have a one-minute recovery period between the two circuits, but feel free to pause the video and take additional time if necessary. Always listen to your body and modify or stop as needed.
The class wraps up with a guided cool-down and stretch.
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### Workout Details:
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch**: 41:04
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I hope you find this lower body strength class enjoyable! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole