**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session aims to enhance strength and stability utilizing just 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, ensuring a thorough workout from beginning to end. With no jumping included, this class can be easily adjusted—simply opt for a lighter weight if necessary. It’s an excellent choice for participants at all fitness levels!
If you liked this class, don’t miss the upper body version, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Details: Lower Body Strength Circuits**
#### **Equipment Needed**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
#### **Class Structure**
The class kicks off with a guided warm-up aimed at enhancing mobility and performing dynamic movements to ready your body for the workout. Following the warm-up, we’ll jump into two distinct circuits:
1. **Circuit 1**: Four exercises
2. **Circuit 2**: Five exercises
Each exercise is executed for 45 seconds, followed by 10 seconds of rest or transition. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1**: Completed four times (twice on each side)
– **Circuit 2**: Completed three times
Between the two circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video to take extra rest if needed. Always heed your body’s signals and adjust or stop as required. The class wraps up with a guided cool-down and stretching session to aid in recovery and relaxation.
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### **Workout Breakdown**
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### **Circuit 1** (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 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
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### **Final Notes**
I hope you find enjoyment in this lower body strength class! If you’re interested in more lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole