**Lower Body Strength Circuits Class Overview**
This 45-minute class focused on the lower body is crafted to challenge your muscles by utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up, two exercise circuits, and a cool-down/stretch segment. No jumping is involved, and modifications can easily be made by adjusting the weight, making this class appropriate for all fitness levels.
If you enjoy this session, don’t forget to explore the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week!
### Equipment Needed:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We will start with a warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body. Next, we will transition into two circuits of exercises.
– **Circuit 1:** Four exercises, executed for 45 seconds each with a 10-second rest/transition between them. After finishing all four exercises, you will have a 30-second rest before repeating the circuit. You will complete a total of four sets of Circuit 1 (two on the right side, two on the left).
– **Circuit 2:** Five exercises, similarly performed for 45 seconds each with 10 seconds of rest/transition time. You will complete three sets of Circuit 2.
Between the two circuits, there will be a 1-minute recovery break. Feel free to pause the video and take additional time if needed. Always pay attention to your body and modify or stop as required.
We will conclude the class with a guided cool-down and stretch.
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### 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. (Bodyweight) Bear Plank Knee Taps
– **Cool Down & Stretch:** 41:04
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I hope you find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole