**Overview of Lower Body Strength Circuits Class**
This 45-minute class is tailored to focus on your legs and glutes using only one substantial weight (you can use either a dumbbell or kettlebell) along with an optional resistance band loop. It features a structured warm-up and cool-down, without any jumping, making it easily adjustable by varying the weight. This session is appropriate for fitness enthusiasts at all levels!
If you find this class enjoyable, don’t forget to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Format:
We’ll kick off with a guided warm-up centered on mobility and dynamic exercises to prepare your body. The main workout comprises two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each activity lasts for 45 seconds, followed by a 10-second break or transition. After finishing all exercises in a circuit, you’ll enjoy a 30-second rest prior to repeating the circuit.
– **Circuit 1**: You’ll execute 4 sets (2 on the right side, 2 on the left side).
– **Circuit 2**: You’ll perform 3 sets.
Between the two circuits, a 1-minute recovery will be provided. You’re welcome to pause the video and take extra time if necessary. Always pay attention to your body and make adjustments or stop when needed.
We’ll wrap up the class with a guided cool-down and stretching session.
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### Breakdown of the Workout:
**Warm-Up & Mobility**
– 01:44 – Start with dynamic movements to enhance mobility and warm up the body.
**Circuit Workout**
– 08:49 – Launch into the circuit workout.
**Circuit 1** (with resistance band 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. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 – Conclude with a guided cool-down and stretching routine.
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I hope you find enjoyment in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole