**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength is aimed at enhancing stability and power using exclusively one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The course is intended to be inclusive for participants of all fitness levels, with no jumping required and straightforward modifications available—just modify the weight as necessary. As always, the session features a thorough warm-up and cool-down to provide a well-rounded workout experience.
If you find this class enjoyable, make sure to explore the upper body edition, 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 will kick off with a warm-up concentrated on mobility, integrating dynamic movements to prepare your body. The workout consists of two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition between exercises. After finishing all exercises in a circuit, you will take a 30-second break before starting the circuit again.
– **Circuit 1**: You will complete four rounds (two on the right side and two on the left).
– **Circuit 2**: You will complete three rounds.
You will have a recovery period of one minute between the two circuits. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals and modify or take a break if needed.
The session wraps up with a guided cool-down and stretching.
### Workout Breakdown:
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
**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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch**: 41:04
### Final Thoughts:
I hope you find enjoyment in this lower body strength class! If you seek additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole