**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to challenge your muscles using only one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping moves involved, allowing for easy modifications by opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you find this class enjoyable, make sure to explore the upper body version, which will be launched on my [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Equipment:**
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Class Structure:**
We will kick off with a guided warm-up aimed at enhancing mobility, integrating dynamic movements to prepare your body. Following that, we will engage in two distinct circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Every exercise is executed for **45 seconds**, followed by a **10-second rest/transition**. Upon finishing all exercises in the circuit, you’ll have a **30-second break** before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
Between the two circuits, there will be a **1-minute recovery** period. Feel free to pause the video and take additional time if required. Always pay attention to your body and adjust or stop as needed.
We will conclude the class with a guided cool-down and stretch.
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### **Workout Breakdown:**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Band around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### **Circuit 2**:
1. Sumo Squat, 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! You can discover all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole