**Overview of Lower Body Strength Circuits Class**
This 45-minute workout focusing on lower body strength circuits is crafted to aid you in enhancing strength and mobility utilizing just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a structured warm-up and cool-down, ensuring there’s no jumping, making it easily modifiable and accessible. If necessary, simply opt for a lighter weight. This workout is suitable for individuals of all fitness levels!
If you liked this class, make sure to explore the upper body edition, launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Required Equipment for Class**
– **Gear:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Layout**
We will start with a guided warm-up emphasizing mobility and dynamic movements to ready your body and generate heat. The workout is split into two circuits:
1. **Circuit 1:** Comprising four exercises, each performed for 45 seconds with 10 seconds allocated for rest/transition. You’ll complete four sets (two sets on the right side and two on the left side).
2. **Circuit 2:** Consisting of five exercises, also for 45 seconds each with 10 seconds for rest/transition. You will perform three sets.
You’ll benefit from a one-minute recovery break between the two circuits. Feel free to pause the video whenever needed and take extra rest as required. Always attune to your body and modify or stop if necessary.
The class wraps up with a guided cool-down and stretching session to assist in body recovery.
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### **Detailed Workout Plan**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **Circuit 1** (Resistance band positioned 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 Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
– **Cool-Down & Stretch:** 41:04
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### **Further Information**
Take breaks as necessary and tailor the workout to match your fitness level. This class aims to challenge your lower body while being inclusive for all participants.
For additional lower body workouts, you can find all my routines sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the session!
xo,
Nicole