**Lower Body Strength Circuits Class Overview**
This 45-minute class focused on lower body strength is crafted to work on your legs and glutes using just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session starts with a guided warm-up and concludes with a cool-down, featuring no jumping exercises, which makes it simple to adjust by opting for a lighter weight if necessary. It’s suitable for individuals of all fitness levels!
If you find this class enjoyable, 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:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll begin with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body. After this, we will proceed into two distinct exercise circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. Once all exercises in a circuit are completed, you’ll enjoy a 30-second rest before starting the circuit again. You will perform **four sets of Circuit 1** (two sets on the right side, two on the left) and **three sets of Circuit 2**.
There will be a 1-minute recovery time between the two circuits. You are welcome to pause the video and take additional time if necessary. Always heed your body’s signals and adjust or stop as needed.
We will conclude the class with a guided cool-down and stretching session.
### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
I hope you find this lower body strength class enjoyable! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole