**Lower Body Strength Circuits Class Summary**
This 45-minute lower body strength circuit class aims to challenge and enhance your lower body utilizing just a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The session includes a structured warm-up and cool-down, ensuring a safe and effective exercise experience. With no jumping movements, this class is easily adaptable—just use a lighter weight if necessary—making it suitable for every fitness level.
If you like this class, don’t forget to explore the upper body version available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Required Equipment:
– **One heavy weight** (e.g., 20 lb dumbbell or kettlebell)
– **Optional:** Resistance band loop
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### Class Format:
The class opens with a guided warm-up emphasizing mobility and dynamic movements to prep your body for the workout. Following that, we dive into two separate circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is performed for **45 seconds**, followed by **10 seconds for rest/transition**. After finishing all exercises in a circuit, you’ll take a **30-second rest** before repeating the circuit.
– **Circuit 1**: Done **four times** (twice on right side, twice on left side)
– **Circuit 2**: Done **three times**
Between the two circuits, you’ll have a **1-minute recovery period**. Feel free to pause the video and take extra rest if necessary. Always tune into your body, and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid recovery.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band placed around thighs):
1. Hip Bridge (with one heel lifted)
2. Modified Side Plank with Abductions of Top Knee
3. Squat Pulse x2, Tap
4. Staggered Single-Leg Deadlift (hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive into Squat
3. Curtsy Lunge Knee Drive into Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (using bodyweight)
– **41:04** – Cool Down & Stretch
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This lower body strength class serves as an excellent way to build strength and stability while progressing at your own pace. If you’re in search of additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have a great time in the class!
xo, Nicole