**Lower Body Strength Circuits Class Overview**
This 45-minute strength circuit class for the lower body aims to enhance strength utilizing a single heavy weight (like a dumbbell or kettlebell) and an optional resistance band loop. The session is low-impact, with no jumping required, and can be easily adjusted by changing the weight. It features a guided warm-up and cool-down, making it suitable for all fitness levels.
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare the body. Following that, we transition into two separate circuits:
– **Circuit 1**: Comprises four exercises, each performed for 45 seconds with a 10-second rest/transition interval between them. Once all four exercises are completed, you’ll rest for 30 seconds before repeating the circuit. You’ll complete four sets of Circuit 1 (twice on the right side, twice on the left).
– **Circuit 2**: Consists of five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. After finishing all five exercises, you’ll rest for 30 seconds before repeating the circuit. You’ll go through three sets of Circuit 2.
There will be a one-minute recovery period between the two circuits. Feel free to pause the video and take additional time if required. Always heed your body’s signals and adjust or stop as needed.
The session wraps up with a guided cool-down and stretch.
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### Workout Breakdown:
**Warm-Up & Mobility**
– 01:44 – Begin with a warm-up concentrating on mobility and dynamic movements.
**Circuit 1** (Resistance band around thighs)
– Hip Bridge (one heel raised)
– 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, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 – Conclude with a cool-down and stretch.
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I hope you find this lower body strength class enjoyable! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole