**Lower Body Strength Circuits Class Overview**
This 45-minute session dedicated to lower body strength emphasizes enhancing strength and stability through the use of a single heavy weight (either a kettlebell or dumbbell) alongside an optional resistance band loop. The class is structured to be low-impact, eliminating jumping movements, and can be easily tailored by modifying the weight. It features a guided warm-up and cool-down, ensuring accessibility for participants of all fitness levels.
If you find this class enjoyable, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Layout:
We initiate with a warm-up focused on mobility that includes dynamic exercises to prepare your body. Following this, we transition into two distinct circuits.
– **Circuit 1** encompasses 4 exercises.
– **Circuit 2** includes 5 exercises.
Each exercise lasts for **45 seconds**, immediately followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you’ll take a **30-second** rest before redoing the circuit.
– **Circuit 1** is repeated 4 times (twice on the right side and twice on the left).
– **Circuit 2** is repeated 3 times.
Between the two circuits, a **1-minute recovery** will be provided. Feel free to pause the video and take additional time if necessary. Always listen to your body, adjusting or taking breaks when needed.
The class concludes with a guided cool-down and stretch.
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### Workout Overview:
**Warm-Up & Mobility:**
– 01:44 – Commence with a guided warm-up aimed at mobility and dynamic movements.
**Circuit 1 (with resistance 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 Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:**
– 41:04 – Conclude with a guided cool-down and stretch.
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I trust you will enjoy this lower body strength class! For additional lower body workouts, you can find them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole