**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session is crafted to enhance strength using a single heavy weight (either a kettlebell or dumbbell) along with an optional resistance band loop. The class incorporates a structured warm-up and cool-down, avoiding jumping movements, making it easily adjustable for your fitness level. If you prefer to use lighter weights, you are welcome to do so. This workout accommodates participants of all fitness backgrounds!
If you find this class enjoyable, do not miss the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Format:
We will start with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following the warm-up, we will engage in two distinct circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will be executed for 45 seconds, succeeded by 10 seconds for rest or transition. Once all exercises in a circuit are completed, you will have a 30-second rest before repeating the circuit.
– **Circuit 1:** You will complete four sets (two on each side).
– **Circuit 2:** You will complete three sets.
Between the two circuits, you will enjoy a one-minute recovery interval. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or pause as needed. We conclude the class with a guided cool-down and stretching.
### Breakdown of Workout:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**Circuit 1** (with resistance band placed 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **Cool Down & Stretch:** 41:04
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I hope you appreciate this lower body strength session! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole