**Lower Body Strength Circuits Class Overview**
This 45-minute circuit workout focuses on lower body strength, utilizing a single heavy weight (dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring there is no jumping involved, making it suitable for various fitness levels—simply choose a lighter weight if preferred. It’s an adaptable and inclusive workout for everyone!
If you enjoy this class, don’t forget to check out the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Lower Body Strength Circuits Class Details**
#### **Equipment Needed:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Structure:**
The session kicks off with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body for the session. The primary workout contains two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for 45 seconds followed by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
Between circuits, you’ll get a one-minute rest period. Feel free to pause the video and take extra time if needed. Always pay attention to your body, adjust exercises as required, and stop whenever necessary.
The class wraps up with a guided cool-down and stretch to assist your body in recovering.
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### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel raised)
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 + Knee Drive + Squat
3. Curtsy Lunge + Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
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### **Additional Notes**
I hope you find this lower body strength class enjoyable! If you’re interested in more lower body workouts, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole