**Lower Body Strength Circuits Class Overview**
This 45-minute class aimed at lower body strength is designed to enhance power and stamina by utilizing a singular heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The session commences with a guided warm-up, followed by two strength circuits, and concludes with a cool-down/stretch. The workout is low-impact and has no jumping, allowing for easy modifications by adjusting the weight. It is appropriate for all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body version available on my [Patreon](https://www.patreon.com/nicolepearce).
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional resistance band loop** (for additional intensity)
### Class Structure:
We kick off with a warm-up centered on mobility that integrates dynamic movements to prepare your body for the workout. Once warmed up, we transition into two distinct circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest/transition. After finishing all exercises in the circuit, you’ll take a 30-second rest before repeating the circuit.
– **Circuit 1**: You will execute four sets (two on the right side, two on the left).
– **Circuit 2**: You will perform three sets.
Between the two circuits, a 1-minute recovery period is provided. You’re welcome to pause the video and take additional time as needed. Always pay attention to your body, modifying or stopping as required.
To wrap up the class, we guide you through a cool-down and stretch to facilitate recovery.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you find enjoyment in 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