**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength session is crafted to enhance strength and stability using just a single heavy weight (dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, and it can easily be tailored to your fitness level by adjusting the weight. Plus, there’s no jumping required, making it suitable for everyone!
If you like this class, don’t forget to explore the upper body version, which will be made available on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell, but feel free to adjust according to your strength)
– **Optional:** Resistance band loop
### Class Format:
We’ll kick off with a warm-up concentrated on mobility and dynamic movements to prepare the body for the workout. The class is split into two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise is done for 45 seconds, followed by 10 seconds of rest or transition. Once all exercises in a circuit are finished, you’ll rest for 30 seconds before repeating that circuit.
– **Circuit 1**: You’ll perform 4 sets (2 sets on the right side, 2 sets on the left side).
– **Circuit 2**: You’ll perform 3 sets.
You’ll get a 1-minute recovery break between the two circuits. Feel free to pause the video and take additional time if needed. Always listen to your body and adjust or take breaks as necessary.
The class will conclude with a guided cool-down and stretch to assist your muscles in recovery.
### Workout Details:
– **Warm-Up & Mobility**: 1:44
– **Circuit Workout**: 8:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Upper 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 (using bodyweight)
– **Cool Down & Stretch**: 41:04
### Closing Remarks:
I hope you find enjoyment in this lower body strength class! If you’re in search of additional lower body workouts, you can find them all arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole