**Lower Body Strength Circuits Class: A Comprehensive Workout for Everyone**
This 45-minute lower body strength circuit class aims to enhance your strength and stability using merely 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, with no jumping involved, allowing for easy modifications based on your fitness level—simply choose a lighter weight if necessary. It’s a remarkable workout suitable for all!
If you appreciate this class, don’t forget to explore the upper body variant, which will be accessible this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You Will Require for Class:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Summary**
The session begins with a guided warm-up, concentrating on mobility and integrating dynamic movements to prepare your body. Following that, we transition into two distinct circuits, each aimed at effectively targeting your lower body muscles.
– **Circuit 1:** Consists of four exercises, executed for 45 seconds each with 10 seconds allocated for rest/transition. You will complete four sets of this circuit (two on the right side, two on the left side), with a 30-second rest between sets.
– **Circuit 2:** Comprises five exercises, also performed for 45 seconds each with 10 seconds for rest/transition. You will complete three sets of this circuit.
Between the two circuits, enjoy a one-minute recovery interval. Feel free to pause the video and take extra time if required. Always pay attention to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch to assist your body in recovery.
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### **Workout Details**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2 to Stand Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole