### Lower Body Strength Circuits Class Overview
This 45-minute class focused on lower body strength circuits is crafted to enhance strength and stability using a single heavy weight (either a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, allowing for easy modifications by simply changing the weight. It’s a flexible workout appropriate for every fitness level!
If you like this class, make sure to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The class starts with a guided warm-up that emphasizes mobility and dynamic movements to prep your body for the workout. Afterward, we transition into two distinct circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Every exercise is executed for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Performed four times (twice on the right side, twice on the left side).
– **Circuit 2**: Performed three times.
Between the two circuits, there’s **one minute of recovery time**. Feel free to pause the video and take extra rest if necessary. Always heed your body’s signals, and modify or stop as needed. The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Resistance Band 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Get-Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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### Final Notes
I hope you find enjoyment in this lower body strength class! If you’re seeking additional lower body workouts, you can locate them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole