### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit session is crafted to enhance strength and stability utilizing only a single heavy weight (dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, free of jumping movements, making it conveniently adjustable by changing the weight. It’s an adaptable workout appropriate for all fitness levels!
If you like this session, don’t forget to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Class Details: Lower Body Strength Circuits
#### Equipment Required:
– **One heavy weight** (I’m using a 20 lb dumbbell, but modify according to your fitness ability)
– **Optional:** Resistance band loop
#### Class Format:
We will begin with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Next, we’ll engage in two distinct circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise lasts for **45 seconds**, with **10 seconds of rest/transition time** in between movements. After completing an entire circuit, you’ll take a **30-second break** before repeating.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
You’ll have a **one-minute recovery time** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always listen to your body, and modify or stop as needed. We’ll conclude the class with a guided cool-down and stretch.
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### Workout Breakdown
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### Circuit 1 (with resistance band positioned 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, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch**: 41:04
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### Final Thoughts
I hope you find enjoyment in this lower body strength class! For additional lower body workouts, explore my curated collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Stay strong,
xo Nicole