**Lower Body Strength Circuits Class Summary**
This 45-minute class aimed at enhancing lower body strength is structured to increase both strength and endurance with the use of just one heavy weight (either a dumbbell or kettlebell) and optionally, a resistance band loop. The session features a guided warm-up and cool-down, with no jumping exercises, ensuring you can easily tailor it to suit your fitness level. Adjust the weight as necessary, and this workout can cater to everyone!
If you find this class enjoyable, don’t forget to explore the upper body version, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Structure of the Class:
We will begin with a guided warm-up focusing on mobility and dynamic movements to prepare your body. Post warm-up, we will engage in two distinct circuits.
– **Circuit 1** incorporates four exercises.
– **Circuit 2** includes five exercises.
Every exercise lasts for **45 seconds**, followed by **10 seconds** for rest/transition. Once all exercises in a circuit are completed, you will take a **30-second** break before starting the circuit again.
– **Circuit 1** will be repeated **four times** (twice on the right side and twice on the left).
– **Circuit 2** will be repeated **three times**.
There will be a **1-minute recovery** between the circuits, but you are welcome to pause the video and take extra time if required. Always pay attention to your body, and feel free to adapt or cease exercises as needed.
The class will conclude with a guided cool-down and stretch to aid your muscle recovery.
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### Breakdown of the Workout:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (using 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, Push Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole