**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session emphasizes developing strength with a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and is tailored to be low-impact with no jumping included. It’s easily adjustable by opting for a lighter weight, making it appropriate for all fitness levels.
If you appreciate this class, make sure to explore the upper body edition, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Class Equipment:**
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
—
### **Class Structure:**
We kick off with a guided warm-up concentrating on mobility and dynamic movements to increase body temperature. After the warm-up, we transition into two distinct circuits of exercises.
– **Circuit 1** consists of four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. After all exercises in a circuit are completed, you’ll rest for 30 seconds before repeating that circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
You’ll experience a one-minute recovery between the two circuits, but feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or halt as required.
We conclude the class with a guided cool-down and stretch.
—
### **Workout Breakdown:**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (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
– **41:04** – Cool Down & Stretch
—
I hope you find pleasure in this lower body strength class! All my lower body workouts are neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole