**Lower Body Strength Circuits Class Overview**
This 45-minute class dedicated to lower body strength emphasizes the development of strength using just one substantial weight (a dumbbell or kettlebell is suitable) along with an optional resistance band loop. The program is designed to be low-impact, eliminating jumps, and can be easily adjusted by changing the weight. As usual, the session features a guided warm-up and cool-down, ensuring it is appropriate for all fitness levels.
If you appreciate this class, don’t forget to explore the upper body version, 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’ll start with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. Following that, we’ll proceed into two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise will be executed for **45 seconds**, followed by a **10-second rest/transition**. Once all exercises within a circuit are completed, you’ll have a **30-second** rest before repeating the circuit.
– **Circuit 1** will be completed four times (twice on the right side and twice on the left).
– **Circuit 2** will be done three times.
You’ll receive a **1-minute recovery** between the two circuits, but you are welcome to pause the video and take additional time if needed. Always heed your body’s signals and modify or stop as necessary.
The class will wrap 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 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 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 find enjoyment in this lower body strength class! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole