**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength session is crafted to enhance strength using only one heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and since it avoids jumping, it can be easily adjusted by opting for a lighter weight if necessary. It’s an excellent workout suitable for various fitness levels!
If you find this class enjoyable, don’t miss out on the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### **Equipment Needed:**
– **One heavy weight** (I am using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### **Class Layout:**
We initiate with a guided warm-up concentrating on mobility, incorporating dynamic movements to progressively warm up the body. Following the warm-up, we transition to the main workout, featuring two distinct circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** consists of five exercises.
Each exercise lasts for 45 seconds, with a 10-second rest or transition period. Upon finishing all exercises in a circuit, you’ll take a 30-second break before redoing the circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You’ll receive a 1-minute break between the two circuits, but you can pause the video to take additional time if you need it. Always heed your body’s signals, and feel free to modify or stop as needed.
The class concludes with a guided cool-down and stretching session.
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### **Workout Summary:**
**01:44** – Warm-Up & Mobility
**08:49** – Circuit Workout
**Circuit 1** (Resistance band positioned around thighs):
– Hip Bridge (with one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! You can view all my lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole