**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is designed to push and enhance your lower body using a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, making it accessible for all fitness levels. Just adjust the weight to meet your needs. This workout is suitable for everyone!
If you like this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment Needed**
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure**
The class opens with a guided warm-up aimed at improving mobility and incorporating dynamic movements to prepare your body and generate warmth. Following that, we transition into two exercise circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1:** Completed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Completed three times.
Between the two circuits, you’ll have **1 minute of recovery time**. You can pause the video and take extra rest if necessary. Always heed your body’s signals, modify exercises as needed, and stop if required.
The session concludes with a guided cool-down and stretch to aid in recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– **Start Time:** 01:44
**Circuit Workout**
– **Start Time:** 08:49
**Circuit 1** (Resistance band positioned around thighs):
1. Hip Bridge (elevating one heel)
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. (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch**
– **Start Time:** 41:04
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### **Additional Notes**
I hope you find enjoyment in this lower body strength class! If you’re in search of more lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole