**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session targets the development of strength using a single heavy weight (either a dumbbell or kettlebell) alongside an optional resistance band loop. The class features a guided warm-up and cool-down, designed to be low-impact with no jumping involved. It’s easy to adjust—simply opt for a lighter weight if necessary—making it accessible to all fitness levels.
If you appreciate this class, consider exploring the upper body version, which will be available 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 kick off with a guided warm-up, emphasizing mobility and dynamic movements to prepare your body for the workout. The main workout is divided into two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in the circuit are completed, you’ll rest for **30 seconds** before starting again.
– **Circuit 1**: You’ll perform 4 sets (2 on the right side, 2 on the left).
– **Circuit 2**: You’ll finish 3 sets.
You’ll have a **1-minute break** between the circuits, but feel free to pause the video and take longer if you need it. Always heed your body’s cues and modify or halt as needed. We’ll conclude the class with a guided cool-down and stretch.
### Workout Breakdown:
**Warm-Up & Mobility:**
– Start at **01:44**
**Circuit Workout:**
– Start at **08:49**
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (with 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. Bear Plank Knee Taps (using bodyweight)
**Cool Down & Stretch:**
– Start at **41:04**
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I hope you find joy in this lower body strength class! More lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole