**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength session aims to enhance strength and endurance utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping required, allowing for simple modifications by using a lighter weight if necessary. It’s suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body equivalent, which will be accessible on my [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Equipment for Class:**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Structure of the Class:**
We start with a guided warm-up emphasizing mobility and dynamic movements to prepare your body for the workout. The class is split into two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** features five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds** allotted for rest/transition between exercises. Once a full circuit is completed, you’ll enjoy **30 seconds** of rest before starting again.
– **Circuit 1** is executed four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
You’ll have a **1-minute rest** between the two circuits, but you can always pause the video and take additional time if required. Always pay attention to your body and adjust or halt as needed.
The session wraps up with a guided cool-down and stretching routine.
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### **Breakdown of the Workout:**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (Resistance band positioned 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you have a great time with this lower body strength class! You can find all of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole