**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session emphasizes strength development using a single heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The class is structured to cater to various fitness levels, featuring no jumping and simple modifications (just use a lighter weight if required). As always, the routine includes a guided warm-up and cool-down.
If you like this class, don’t forget to explore the upper body variation, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Equipment:**
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Class Structure:**
We kick off with a guided warm-up aimed at enhancing mobility and including dynamic movements to gradually increase body temperature. Following the warm-up, we transition into two distinct circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** has five exercises.
Every exercise is carried out for **45 seconds**, accompanied by **10 seconds for rest/transition**. Once all exercises in a circuit are completed, you will take a **30-second** rest before redoing the circuit.
– **Circuit 1** is repeated **four times** (twice on the right side, twice on the left).
– **Circuit 2** is repeated **three times**.
You will have a **1-minute recovery** in between the two circuits, but feel free to pause the video and extend your rest if needed. Always pay attention to your body and adjust or stop as necessary.
The class ends with a guided cool-down and stretching.
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### **Workout Breakdown:**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you appreciate this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole