**Lower Body Strength Circuits Class Overview**
This 45-minute circuit class focusing on lower body strength is crafted to enhance strength and stamina with just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a structured warm-up and cool-down, remaining low-impact without any jumping. It’s also highly adaptable—simply use a lighter weight if required—making it accessible for participants at all fitness levels.
If you like this class, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We’ll kick off with a warm-up aimed at mobility and dynamic movements to prepare the body for the workout. The main segment contains two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is done for 45 seconds, followed by 10 seconds of rest or transition. After finishing a complete circuit, you’ll take a 30-second rest before starting again.
– **Circuit 1** is repeated four times (twice per side).
– **Circuit 2** is repeated three times.
You’ll receive a 1-minute recovery between the circuits, but feel free to pause the video for extra rest as necessary. Always pay attention to your body and adjust or stop when needed.
The session wraps up with a guided cool-down and stretch.
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### Workout Breakdown:
**Warm-Up & Mobility**
– 01:44 – Start with a warm-up emphasizing mobility and dynamic movements.
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 – Conclude with a guided cool-down and 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