### Lower Body Strength Circuits Class Overview
This 45-minute class focusing on lower body strength circuits is aimed at enhancing strength and stability with just one substantial weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session includes a guided warm-up and cool-down, with no jumping, making it easily adaptable for all fitness levels—simply change the weight as needed. This workout is ideal for anyone aiming to strengthen their lower body!
If you appreciate this class, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Heavy Weight:** A single dumbbell or kettlebell (I’m using a 20 lb dumbbell).
– **Optional:** Resistance band loop.
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### Class Structure
The session starts with a guided warm-up concentrating on mobility and dynamic movements to prepare your body and generate warmth. Following the warm-up, we proceed to two distinct circuits:
– **Circuit 1:** Four exercises.
– **Circuit 2:** Five exercises.
Every exercise is executed for **45 seconds**, accompanied by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1:** Performed four times (twice on each side).
– **Circuit 2:** Performed three times.
Between the circuits, you’ll have **one minute to recover**, but feel free to pause the video for additional time if necessary. Always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### Workout Breakdown
– **01:44:** Warm-Up & Mobility
– **08:49:** Circuit Workout
#### Circuit 1 (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 with Knee Drive + Squat
3. Curtsy Lunge with Knee Drive + Squat
4. Squat Clean x2 + Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04:** Cool-Down & Stretch
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### Final Notes
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can access them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole