**Lower Body Strength Circuits Class Overview**
This 45-minute session targeting lower body strength concentrates on enhancing strength and endurance with a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class is structured to be welcoming for everyone, featuring no jumping and straightforward modifications by adjusting the weight. As always, participants will engage in a guided warm-up and cool-down to facilitate a comprehensive workout experience.
If you like this class, don’t miss out on the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) 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 emphasizing mobility, utilizing dynamic movements to progressively increase body warmth. Following the warm-up, we transition into two separate circuits of exercises.
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Every exercise lasts for **45 seconds**, with a **10 seconds** break or transition period between moves. After finishing a complete circuit, you will rest for **30 seconds** before starting the circuit again.
– You will complete **four sets** of Circuit 1 (two on the right side and two on the left).
– You will complete **three sets** of Circuit 2.
Between the circuits, you’ll receive a **1-minute recovery**. Feel at liberty to pause the video and take as much time as you need. Always pay attention to your body and modify or stop as required.
The session concludes with a guided cool-down and stretch to aid in muscle recovery.
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### Workout Breakdown:
**Warm-Up & Mobility:**
– 01:44 – Warm-Up & Mobility
**Circuit 1** (with optional resistance band around thighs):
– Hip Bridge (one heel elevated)
– 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 to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:**
– 41:04 – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! For additional lower body workout sessions, you can find them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole