**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session emphasizes building strength utilizing just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class consists of a guided warm-up and cool-down, featuring no jumping, which makes it easily adjustable by changing the weight. It’s suitable for every fitness level!
If you like this class, make sure to check out the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We start with a mobility-centered warm-up that includes dynamic exercises to prepare your body. Following this, we tackle two distinct workout circuits.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**. Once the circuit is finished, you will have a **30-second rest** before repeating it.
– **Circuit 1** is completed **four times** (twice on the right side, twice on the left side).
– **Circuit 2** is performed **three times**.
You’ll receive 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 stop as necessary.
The class wraps up with a guided cool-down and stretch.
—
### Workout Breakdown:
**Warm-Up & Mobility**
– 01:44 – Begin with a mobility-centered warm-up to get your body ready.
**Circuit Workout**
– 08:49 – Commence the 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, floating)
**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)
**Cool Down & Stretch**
– 41:04 – Complete the class with a cool-down and stretch.
—
I trust you enjoy this lower body strength session! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole