**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to test and enhance your muscle endurance using merely one heavy weight (like a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, and since there’s no jumping involved, you can easily adjust by opting for a lighter weight if necessary. This workout caters to all fitness levels!
If you appreciate this class, make sure to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We’ll kick off with a warm-up centered on mobility and dynamic movements to prepare your body for the workout. Following that, we’ll engage in two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is carried out for 45 seconds, with a 10-second rest or transition period in between. After completing all exercises in the circuit, you’ll take a 30-second rest before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
You’ll enjoy a one-minute recovery between the two circuits, but don’t hesitate to pause the video and take additional time if you require it. Always heed your body’s signals and modify or stop as needed. We’ll conclude with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**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, hovering)
**Circuit 2:**
1. Sumo Squat with Push Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you find this lower body strength class enjoyable! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole