**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session emphasizes enhancing strength with a single heavy weight (using either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, avoiding any jumping exercises, thus making it easily adjustable by modifying the weight as needed. It’s a fantastic workout suitable for all fitness levels!
If you like this class, don’t forget to look into the upper body variant, which will be accessible on my [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class**
**Equipment Required:**
– A single heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
**Class Format:**
We kick off with a guided warm-up aimed at mobility and dynamic movements to prepare your body. Following this, we transition into two distinct circuits:
– **Circuit 1** contains four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for 45 seconds, accompanied by a 10-second rest or transition interval. Once all exercises in a circuit are completed, you will take a 30-second breather before repeating the circuit.
– **Circuit 1** is completed four times (twice on the right side, and twice on the left side).
– **Circuit 2** is done three times.
You’ll have a 1-minute recovery between the two circuits. Feel free to pause the video for additional time if required. Always pay attention to your body and make modifications or stop as you see fit.
The session concludes with a guided cool-down and stretch.
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### **Workout Overview**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with the resistance band around thighs):
1. Hip Bridge (one heel raised)
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)
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! You can discover all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole