**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance strength using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, excludes any jumping, making it adaptable to fit your fitness level. Should you need to modify the intensity, simply opt for a lighter weight. This workout caters to individuals of all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body equivalent, which will be accessible on my [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:
1. **Warm-Up**: We start with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout.
2. **Circuit Work**: The workout is composed of two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition interval. Upon finishing all exercises in a circuit, a 30-second rest will be provided before repeating the circuit.
– **Circuit 1**: You’ll execute four sets (twice on the right side, twice on the left).
– **Circuit 2**: You’ll perform three sets.
Between the two circuits, you will have a 1-minute recovery duration. Don’t hesitate to pause the video to take additional time if required. Always pay attention to your body and adjust or halt as needed.
3. **Cool-Down**: We conclude the class with a guided cool-down and stretching routine to aid your muscles in recovery.
—
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **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 with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool-Down & Stretch
—
I hope you have a great time participating in this lower body strength class! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole