**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to enhance strength utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, and it eliminates jumping, allowing for easy modifications by simply opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you find enjoyment in this class, make sure to explore the upper body equivalent, which will be accessible on my [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 commence with a guided warm-up emphasizing mobility, featuring dynamic movements to prepare your body. Afterward, we’ll engage in two distinct circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** consists of five exercises.
Each exercise lasts for 45 seconds, followed by a 10-second rest/transition interval. Upon finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left side).
– **Circuit 2** is executed three times.
You’ll enjoy a 1-minute recovery period between the two circuits. Feel free to pause the video and take additional time if needed. Always heed your body’s signals and adjust or stop as required.
We’ll conclude the class with a guided cool-down and stretch to aid your body’s recovery.
### 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find pleasure in this lower body strength class! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole