### Overview of Lower Body Strength Circuits Class
This 45-minute lower body strength circuit session is crafted to enhance your strength and endurance using just one heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, ensuring it is suitable for all fitness levels. There’s no jumping required, and modifications are straightforward—feel free to use a lighter weight if necessary. This workout is ideal for those aiming to strengthen their lower body!
If you enjoy this session, don’t miss the upper body counterpart, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment
– **Single heavy weight** (e.g., 20 lb dumbbell, as shown)
– **Optional resistance band loop**
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### Structure of the Class
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to get your body ready and generate warmth. You will then proceed to two separate circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest or transition**. Upon completing all exercises in a circuit, you will have a **30-second rest** before repeating that circuit.
– **Circuit 1**: Done four times (twice on the right side, twice on the left side)
– **Circuit 2**: Done three times
You will enjoy a one-minute recovery period between the two circuits. You are welcome to pause the video and take extra breaks if needed. Always pay attention to your body and adjust or take a break as required.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### Breakdown of the Workout
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### Circuit 1 (with resistance band 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get Up
5. Bear Plank with Knee Taps (bodyweight)
– **Cool Down & Stretch**: 41:04
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### Additional Information
I hope you find this lower body strength class enjoyable! If you’re searching for more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo, Nicole