**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session concentrates on enhancing strength utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, making it suitable for all fitness backgrounds. There’s no high-impact jumping, and it’s simple to adjust the intensity by modifying the weight. It’s an excellent workout for everyone!
If you like this class, don’t forget to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Equipment:**
– **Single heavy weight** (I’m currently using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Class Structure:**
We start with a guided warm-up focused on mobility, integrating dynamic movements to prepare your body. Following this, we transition into two distinct circuits of exercises.
– **Circuit 1** comprises four different exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for **45 seconds**, with a brief **10 seconds** for rest or transition in-between. Once all exercises in a circuit are completed, you will rest for **30 seconds** before starting the circuit again.
– **Circuit 1** is performed **four times** (twice on the right side, twice on the left).
– **Circuit 2** is done **three times**.
There will be a **1-minute recovery** between the two circuits. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals and adjust or halt when needed.
We’ll conclude the session with a guided cool-down and stretching routine.
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### **Workout Breakdown:**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you find joy in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole