**Lower Body Strength Circuits Class Overview**
This 45-minute class dedicated to lower body strength circuits centers on enhancing strength using just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, designed to be low-impact with no jumping involved. It’s highly adaptable—simply modify the weight to match your requirements—ensuring it’s suitable for all fitness levels.
If you like this class, don’t forget to explore the upper body variant, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We will kick off with a guided warm-up aimed at mobility and dynamic movements to prepare your body for the workout. The main segment of the class is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. After finishing all the exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is executed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You’ll receive a one-minute recovery period between the two circuits, but feel free to pause the video and take additional time if required. Always pay attention to your body and modify or stop as needed.
We’ll conclude the class with a guided cool-down and stretching session.
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### Workout Breakdown:
**Warm-Up & Mobility:**
– 01:44 – Begin with mobility exercises and dynamic movements to get warmed up.
**Circuit Workout:**
– 08:49 – Start the circuit workout.
**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. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:**
– 41:04 – Finish with a cool-down and stretching to relax and recuperate.
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I hope you find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole