### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength session is crafted to enhance strength and stability utilizing just one heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring it’s approachable and straightforward. With no jumping included, it’s an ideal choice for all fitness levels, and adjustments can be made by opting for a lighter weight.
If you find this class enjoyable, don’t forget to explore the upper body variant, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format
The class kicks off with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the workout. After that, we transition into two distinct circuits:
#### **Circuit 1**
– Four exercises
– Execute each exercise for **45 seconds**, followed by **10 seconds of rest/transition time** between movements
– Complete **four sets** (two on each side)
– Rest for **30 seconds** between sets
#### **Circuit 2**
– Five exercises
– Execute each exercise for **45 seconds**, with **10 seconds of rest/transition time** between movements
– Complete **three sets**
You’ll enjoy a **one-minute recovery** interval between the two circuits. Feel free to pause the video and take extra rest as necessary. Always heed your body’s signals and adapt or halt as needed.
The class wraps up with a guided cool-down and stretching routine to assist your body in recovering.
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### Workout Details
**Warm-Up & Mobility:** 01:44
**Circuit Workout:** 08:49
**Circuit 1** (with resistance band positioned around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered or suspended)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch:** 41:04
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### Further Insights
This lower body strength class is an excellent approach to developing strength and stability without engaging in high-impact movements. Remember to take breaks as necessary and adjust exercises to match your fitness level.
For additional lower body workouts, browse through my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole