**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and endurance utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, with no jumping required, allowing for easy modifications by opting for a lighter weight if necessary. It’s appropriate for individuals at all fitness levels!
If you liked this class, don’t forget to explore the upper body variant, which will launch 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 warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. The primary workout is divided into two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1**: You’ll perform four sets (two on the right side, two on the left).
– **Circuit 2**: You’ll do three sets.
Between the two circuits, a 1-minute recovery interval is available. Feel free to pause the video and take extra time if necessary. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretching session.
### 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 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
I hope you find enjoyment in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole