**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on lower body strength circuits designed to enhance both strength and endurance using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down and is low-impact, with no jumping movements, allowing for easy modifications by choosing a lighter weight. It’s suitable for participants of all fitness levels!
If you like this class, don’t forget to check out the upper body variant, which will be available 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 kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare the body. Following that, we transition into the main workout, which is divided into two circuits.
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is to be performed for 45 seconds, succeeded by a 10-second rest or transition. Once all exercises in a circuit are completed, a 30-second rest ensues before repeating the circuit.
– **Circuit 1:** You’ll complete four sets (twice on the right side, twice on the left).
– **Circuit 2:** You’ll complete three sets.
There’s a 1-minute recovery interval between the two circuits. Feel free to pause the video and take additional time if needed. Always be attentive to your body—modify or stop as necessary.
We’ll conclude the class with a guided cool-down and stretch.
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### Workout Breakdown:
**Warm-Up & Mobility:**
– 01:44 – Begin with a mobility-centered warm-up to prepare the body.
**Circuit Workout:**
**Circuit 1** (with 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, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:**
– 41:04 – End with a soothing cool-down and stretch.
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I hope you appreciate this lower body strength class! If you seek additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole