### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit class aims to challenge and enhance your lower body strength using just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session includes a guided warm-up and cool-down, making it suitable for participants of all fitness levels. No jumping is involved, and modifications are straightforward—simply choose a lighter weight if necessary. This class is ideal for anyone wanting to enhance their strength and stability!
If you appreciate this class, be sure to look out for the upper body version, which will debut 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 Structure
The class starts with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and generate heat. Following that, we’ll proceed to two separate circuits:
1. **Circuit 1**: Four exercises focusing on one side of the body at a time.
2. **Circuit 2**: Five exercises combining strength and bodyweight moves.
Each exercise is conducted for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all exercises in a circuit, you’ll have a **30-second** break before starting again.
– **Circuit 1**: Completed four times (twice on the right, twice on the left).
– **Circuit 2**: Completed three times.
You’ll have a **1-minute recovery** between the two circuits, but don’t hesitate to pause the video and take additional time if you need it. Always pay attention to your body—modify or take breaks as required.
The class concludes with a guided cool-down and stretching session to aid in recovery and relaxation.
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### Workout Breakdown
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
#### Circuit 1 (Resistance Band Around Thighs)
– Hip Bridge (raising one heel)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (either staggered or hovering)
#### Circuit 2
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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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 explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole