**Lower Body Strength Circuits Class Overview**
This 45-minute session dedicated to lower body strength emphasizes building strength and stability with just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The course is crafted to be inclusive for all fitness stages, featuring no jumping and simple modifications—just adjust the weight to fit your requirements. As always, the class incorporates a guided warm-up and cool-down to promote a safe and effective workout.
If you like this session, make sure to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We kick off with a dynamic warm-up aimed at enhancing mobility and gradually elevating body temperature. Following the warm-up, we dive into two distinct circuits:
– **Circuit 1:** Four exercises, executed for 45 seconds each with a 10-second rest/transition period between movements. You will perform four sets of this circuit (two on the right side, two on the left).
– **Circuit 2:** Five exercises, similarly performed for 45 seconds each with a 10-second rest/transition time. You will complete three sets of this circuit.
There’s a one-minute break between the two circuits. Feel free to pause the video and extend your break if needed. Always listen to your body, making modifications or stopping when necessary.
The session wraps up with a guided cool-down and stretch to facilitate recovery.
—
### Workout Breakdown:
– **01:44 – Warm-Up & Mobility**
– **08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **41:04 – Cool Down & Stretch**
—
I hope you find enjoyment in this lower body strength class! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole