**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is ideal for enhancing strength and stability. All you require is a single heavy weight (a dumbbell or kettlebell is recommended) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping included, making it straightforward to adjust by simply opting for a lighter weight. It’s a flexible workout that caters to all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class:**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure:**
The class kicks off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. Following this, we transition into two strength circuits:
1. **Circuit 1:** Four exercises, executed for 45 seconds each with 10 seconds of rest/transition time. You’ll complete four rounds of this circuit (two on the right side, two on the left side), with a 30-second rest between rounds.
2. **Circuit 2:** Five exercises, performed in the same 45-seconds-on, 10-seconds-off format. This circuit is repeated three times.
Between the circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take extra rest as needed. Always listen to your body and modify or pause as necessary.
The class wraps up with a guided cool-down and stretch to aid in recovery and relaxation.
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### **Workout Breakdown:**
– **01:44 – Warm-Up & Mobility**
A blend of mobility drills and dynamic movements to prepare your body for the workout.
– **08:49 – Circuit Workout**
**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 to Get Up
– Bear Plank Knee Taps (bodyweight)
– **41:04 – Cool-Down & Stretch**
A guided stretch designed to assist your body in recovery and enhance flexibility.
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### **Additional Notes:**
I hope you find enjoyment in this lower body strength class! If you’re in search of more lower body workouts, they can all be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole