**Lower Body Strength Circuits Class Overview**
This 45-minute session targeting lower body strength aims to enhance stability using just one heavy weight (be it a dumbbell or kettlebell) along with an optional resistance band loop. The class incorporates a structured warm-up and cool-down, ensuring a low-impact experience with no jumping required. It’s simple to adjust by opting for a lighter weight, making it suitable for participants at all fitness levels.
If you find this class enjoyable, don’t miss the upcoming upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) later this week!
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We will kick off with a guided warm-up concentrating on mobility and dynamic motions to prepare your body for the workout. The main segment of the class comprises two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each activity is carried out for **45 seconds**, followed by **10 seconds** of rest or transition time. After finishing all movements in a circuit, you’ll take a rest for **30 seconds** before repeating.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You will have a **1-minute recovery** between the circuits, but feel free to pause the video and extend your rest if needed. Always respond to your body’s cues and modify or halt as required.
We will conclude the class with a guided cool-down and stretching routine to aid in muscle recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### 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 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 this lower body strength class enjoyable! For additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole