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### Lower Body Strength Circuits Class
This 45-minute class focuses on enhancing lower body strength and stability using a single heavy weight (either a dumbbell or kettlebell is effective) along with an optional resistance band loop. The session features a structured warm-up and cool-down, avoiding any jumping, which allows for easy adjustments according to your fitness level—simply choose a lighter weight if necessary. It’s an excellent workout suitable for everyone!
If you like this class, don’t miss the upper body version, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### What You’ll Need
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Overview
We’ll start with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare your body for the workout. Following that, we’ll dive into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds for rest/transition**. Once you’ve finished all exercises in a circuit, there’s a **30-second rest** before you repeat the circuit.
– **Circuit 1:** You’ll go through four rounds in total (two for each side).
– **Circuit 2:** You’ll complete three rounds in total.
Between both circuits, you’ll enjoy a **one-minute recovery break**. Feel free to pause the video and take extra rest as needed—always pay attention to your body and adjust or halt as necessary.
We’ll conclude the class with a guided cool-down and stretch to aid in recovery.
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### Workout Breakdown
**Warm-Up & Mobility (1:44)**
A sequence of dynamic movements aimed at enhancing mobility and preparing your body for the workout.
**Circuit Workout (8:49)**
**Circuit 1 (with optional resistance band placed 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)
**Cool-Down & Stretch (41:04)**
A guided stretch to promote muscle recovery and enhance flexibility.
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I hope you find this lower body strength class enjoyable! If you’re in search of additional lower body workouts, they are all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole
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