### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength session aims to enhance power and stamina using only one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a structured warm-up and cool-down, making it suitable for beginners and easily adjustable—simply choose a lighter weight if necessary. Additionally, no jumping is included, ensuring it’s suitable for every fitness level.
If you appreciate this class, be sure to check out the upper body version, set to launch this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Format
The session begins with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to ready your body. Following that, we move into two circuits centered on strength-building exercises.
#### Circuit Details:
– **Circuit 1:** Four exercises are executed for 45 seconds each, with 10 seconds allotted for rest/transition. Complete a total of four sets (two on one side, two on the opposite side).
– **Circuit 2:** Five exercises to be performed for 45 seconds each with 10 seconds for rest/transition. Complete three sets in total.
You will have a 1-minute recovery period between the two circuits. Feel free to pause the video and take extra rest as needed. Always pay attention to your body and adjust or stop as you see fit.
The class wraps up with a guided cool-down and stretch to aid your recovery.
—
### Workout Breakdown
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel lifted)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
—
### Final Notes
I hope you find this lower body strength class enjoyable! If you wish to explore more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole