**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to enhance power and endurance using a single heavy weight (like a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact with no jumping, and can be easily adjusted for every fitness level. To simplify the workout, just choose a lighter weight. This session is ideal for anyone aiming to strengthen their lower body!
If you like this class, don’t miss the upper body version, which will be launching on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We’ll kick off with a guided warm-up emphasizing mobility, featuring dynamic movements to prepare your body. After that, we’ll jump into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is performed for 45 seconds, followed by 10 seconds of rest or transition time in between. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating.
– **Circuit 1**: You’ll perform four sets (two sets on the right side, two on the left).
– **Circuit 2**: You’ll execute three sets.
Between the circuits, a 1-minute recovery period is provided. Feel free to pause the video and take additional time if necessary. Always listen to your body and adjust or stop as needed. We’ll conclude the class with a guided cool-down and stretch.
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### Workout Breakdown:
**Warm-Up & Mobility (01:44)**
We’ll commence with a warm-up to prepare your muscles for the workout.
**Circuit Workout (08:49)**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel lifted)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat, 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)**
We’ll conclude the class with a guided cool-down and stretching routine to aid muscle recovery.
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I hope you find enjoyment in this lower body strength class! If you’re in search of additional lower body workouts, all of them can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole