**Lower Body Strength Circuits Class Overview**
This 45-minute session dedicated to lower body strength emphasizes enhancing power using solely one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class is tailored for individuals of all fitness levels, featuring no jumping and straightforward modifications—simply opt for a lighter weight if necessary. As always, the class includes a guided warm-up and cool-down to guarantee a safe and effective workout.
If you appreciate this class, make sure to explore the upper body version, which will launch on my [Patreon](https://www.patreon.com/nicolepearce) this week!
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure
We kick off with a guided warm-up concentrating on mobility, integrating dynamic movements to gradually increase warmth. Following that, we immerse ourselves in the primary workout, which consists of two circuits.
– **Circuit 1**: Comprises four exercises.
– **Circuit 2**: Comprises five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds** allocated for rest or transition time between exercises. Upon finishing all exercises in a circuit, you’ll receive **30 seconds** of rest before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
Between the two circuits, you’ll have a **1-minute recovery**. Feel free to pause the video and allocate more time if needed. Always heed your body and modify or stop as required.
We’ll conclude the class with a guided cool-down and stretch to facilitate muscle recovery.
### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! If you seek more lower body workouts, all are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole