### Lower Body Strength Circuits Class: A 45-Minute Full-Body Burn
This 45-minute lower body strength circuit session aims to enhance power and stamina using only one heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. This regimen features a guided warm-up and cool-down, providing a comprehensive workout experience from beginning to end. With no jumping included and easy adjustments available (just switch to a lighter weight), this class is perfect for participants of all fitness backgrounds.
If you like this workout, don’t miss the upper body variant, which will become available on [Patreon](https://www.patreon.com/nicolepearce) later this week!
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### What You’ll Need:
– **Equipment:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview:
The class starts with a guided warm-up emphasizing mobility and dynamic movements to ready your body for the exercise. After that, we proceed into two strength exercise circuits. Here’s the layout:
1. **Circuit 1:**
– Four exercises
– Execute each movement for 45 seconds, allowing 10 seconds for rest or transition
– Complete four sets (two on the right side, two on the left side)
2. **Circuit 2:**
– Five exercises
– Execute each movement for 45 seconds, allowing 10 seconds for rest or transition
– Complete three sets
You’ll have a one-minute recovery period between the two circuits. Feel free to pause the video and take extra time if necessary. Always heed your body’s signals—modify or take breaks as needed. The class concludes with a guided cool-down and stretching session to facilitate recovery.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### 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 or hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge + Knee Drive + Squat
3. Curtsy Lunge + Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank with Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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This lower body strength class is an excellent opportunity to push yourself and build muscle. If you’re seeking additional lower body workouts, you can explore them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class!
xo, Nicole