### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to test and enhance your lower body strength using just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class is low-impact, with no jumping required, and is highly adaptable—simply choose a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
As is customary, the session features a guided warm-up to prepare your body and a cool-down to aid in recovery. If you liked this workout, be sure to check out 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 Structure
The class starts with a guided warm-up, emphasizing mobility and dynamic movements to ready your body for the workout. After that, we’ll delve into two distinct circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise will last for **45 seconds**, followed by **10 seconds of rest/transition time**. After completing all exercises in a circuit, you’ll take a **30-second** break before going through the circuit again.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left side).
– **Circuit 2**: Executed three times.
You’ll have a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest if needed. Always pay attention to your body and adjust or pause as necessary. The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown
**Warm-Up & Mobility**: 01:44
**Circuit Workout**: 08:49
#### Circuit 1 (Resistance Band Around Thighs)
– Hip Bridge (with one heel lifted)
– Modified Side Plank with Top Knee Abductions
– 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, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**: 41:04
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### Final Notes
I hope you find joy in this lower body strength class! If you’re searching for more lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole