**Lower Body Strength Circuits Class Overview**
This 45-minute class aimed at lower body strength emphasizes the development of strength and stability utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up, two strength circuits, and a cool-down/stretch segment. There are no jumping exercises included, making it suitable for all fitness levels, and it’s easily adjustable simply by opting for a lighter weight.
If you appreciate this class, be sure to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We kick off with a warm-up centered on mobility, featuring dynamic movements to generate heat and prepare your body for the session. The workout includes two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is performed for 45 seconds, followed by a 10-second rest/transition period. After finishing all exercises in a circuit, a 30-second rest is taken before repeating the circuit.
– **Circuit 1**: You’ll execute four sets (two on the right side, two on the left).
– **Circuit 2**: You’ll carry out three sets.
Between the two circuits, there’s a one-minute recovery interval. Don’t hesitate to pause the video and take additional time if necessary. Always pay attention to your body’s signals, modifying or halting as needed.
The class wraps up with a guided cool-down and stretching session.
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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 lifted)
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 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
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I hope you find joy in this lower body strength class! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole