### Lower Body Strength Circuits Class Overview
This 45-minute class targeting lower body strength is crafted to assist you in developing stability and power with a single heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The session begins with a guided warm-up and wraps up with a cool-down, featuring no jumping exercises, making it easily adjustable to your fitness level—simply opt for a lighter weight if necessary. This workout is perfect for everyone!
If you liked 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 using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format
The class starts with a guided warm-up aimed at enhancing mobility and dynamic movements to prime your body for the workout. Following that, we transition into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds of rest/transition time**. Upon finishing all exercises in a circuit, you will take a 30-second break before repeating the circuit.
– **Circuit 1:** Performed four times (twice on each side).
– **Circuit 2:** Performed three times.
You will receive a **1-minute recovery** between the circuits, but feel free to pause the video and take additional time if you require. Always tune in to your body—adjust or halt as needed.
The class concludes with a guided cool-down and stretch session to aid your recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– 01:44 Start
**Circuit Workout**
– 08:49 Begin Circuit 1 (band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
– 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
– Bear Plank Knee Taps (bodyweight)
**Cool-Down & Stretch**
– 41:04 Start
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### Final Notes
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can discover them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole