**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session aims to enhance strength using a single heavy weight (either a dumbbell or kettlebell) and optionally a resistance band loop. The class features a structured warm-up and cool-down, and it is low-impact with no jumping activities. It’s highly adaptable—feel free to use a lighter weight if necessary—making it suitable for all fitness levels.
If you appreciate this lower body routine, be sure to explore the upper body variant, which will be released 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 will start with a warm-up concentrating on mobility and dynamic movements to prepare the body for the workout. The main session consists of two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. After finishing all exercises in a circuit, you will have a 30-second rest before starting the circuit again.
– **Circuit 1**: You will complete four sets (two on the right side and two on the left).
– **Circuit 2**: You will undertake three sets.
Between the two circuits, you will receive a one-minute recovery interval. You can pause the video and take additional time if required. Always listen to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown:
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
**Circuit 1** (with resistance band positioned 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, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch**: 41:04
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can access them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole