**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit class emphasizes developing strength with just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping, allowing for easy modifications based on your fitness capabilities. Simply opt for a lighter weight if necessary. This workout accommodates all fitness levels!
If you find this class enjoyable, be sure to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Format:
We begin with a guided warm-up, emphasizing mobility and incorporating dynamic movements to prepare your body. Following this, we move into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is performed for 45 seconds, with 10 seconds allocated for rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second rest before repeating the circuit.
– **Circuit 1** is done four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
In between the two circuits, there will be a one-minute recovery. You’re welcome to pause the video and take additional rest if necessary. Always heed your body’s signals and adjust or stop as needed.
We conclude the class 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 placed 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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I hope you enjoy this lower body strength session! You can find all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole