**Overview of Lower Body Strength Circuits Class**
This 45-minute circuit class focusing on lower body strength is crafted to engage your glutes and legs using just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session encompasses a guided warm-up and cool-down, featuring no jumping movements, allowing for easy modifications with a lighter weight if necessary. It’s an excellent workout suitable for 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.
### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Layout:
We will kick off with a warm-up aimed at enhancing mobility and performing dynamic movements to prepare your body for the workout. The main part of the class consists of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will be executed for 45 seconds, followed by 10 seconds of rest or transition time between exercises. Once all exercises in a circuit are complete, you’ll have a 30-second break before repeating the circuit.
– **Circuit 1:** You will perform four sets (two on each side).
– **Circuit 2:** You will complete three sets.
A one-minute recovery period will be provided between the two circuits. Feel free to pause the video and extend your rest as needed. Always be aware of your body’s signals and adjust or stop when necessary. The session wraps up with a guided cool-down and stretching.
### Workout Outline:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (with 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you enjoy this lower body strength session! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole