**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is centered on enhancing strength with a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The format is crafted to accommodate all fitness levels, featuring no jumping and straightforward modifications (simply opt for a lighter weight if necessary). As always, the class includes a guided warm-up and cool-down.
If you find this class enjoyable, don’t forget to explore the upper body variant, set to release on [Patreon](https://www.patreon.com/nicolepearce) this week!
### Equipment Needed:
– **Single heavy weight** (using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We kick off with a guided warm-up focusing on mobility and dynamic movements to generate heat in the body. Following that, we’ll engage in two distinct circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts 45 seconds, with a 10-second rest or transition period between movements. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is done four times (twice on the right side and twice on the left).
– **Circuit 2** is repeated three times.
You’ll enjoy a 1-minute recovery between the two circuits, but feel free to pause the video for additional rest if needed. Always heed your body’s signals and adjust or cease as necessary. We conclude the class with a guided cool-down and stretch.
### 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find joy in this lower body strength class! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole