### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is aimed at engaging your lower body using a single heavy weight (a dumbbell or a kettlebell is suitable) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it suitable for individuals at any fitness level. No jumping is required, and it’s simple to modify—just select a lighter weight if necessary. It’s an excellent workout for everyone!
If you like this class, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Format
The class kicks off with a guided warm-up centered on mobility and dynamic movements to ready your body for the workout. Following that, we transition into two circuits of exercises. Here’s how it’s organized:
#### Circuit Details:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
– Execute each exercise for **45 seconds**, with **10 seconds of rest/transition time** between them.
– Upon finishing all exercises in a circuit, rest for **30 seconds** before starting again.
You’ll carry out:
– **4 sets of Circuit 1** (2 sets on the right side, 2 sets on the left side)
– **3 sets of Circuit 2**
Between the two circuits, you’ll have **1 minute of recovery time**. Feel free to pause the video and take extra rest if necessary. Always tune in to your body and adjust or cease as needed.
The class ends with a guided cool-down and stretch to aid your 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 to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:** 41:04
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### Final Notes
I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can discover them all sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole