**Lower Body Strength Circuits Class Overview**
This 45-minute class focused on lower body strength circuits aims to work your legs and glutes, utilizing just one heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, and is low-impact with no jumping, making it easy to adjust by simply opting for a lighter weight. It’s suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. The workout is split into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise runs for 45 seconds, followed by 10 seconds of rest or transition time. Once all exercises in a circuit are finished, take a 30-second break before repeating the circuit.
– **Circuit 1:** You’ll complete four sets (two on the right side, two on the left).
– **Circuit 2:** You’ll complete three sets.
You’ll enjoy a one-minute recovery between the two circuits. Feel free to pause the video for extra rest if you need it. Always pay attention to your body and adjust or stop as required.
The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown:
**Warm-Up & Mobility:**
– 01:44 – Begin with a dynamic warm-up to prepare your muscles.
**Circuit Workout:**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (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 with Knee Drive, followed by Squat
– Curtsy Lunge with Knee Drive, followed by Squat
– Squat Clean x2, then Get Up
– Bear Plank Knee Taps (using bodyweight)
**Cool Down & Stretch:**
– 41:04 – Conclude with a soothing cool-down and stretch to assist your muscles in recovering.
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I hope you enjoy this lower body strength class! You can browse all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole