**Lower Body Strength Circuits Class Overview**
This 45-minute class focused on lower body strength aims to enhance and develop your lower body strength utilizing just one heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The session features a warm-up and cool-down, is low-impact with no jumping, and can be easily adapted by using a lighter weight if necessary. It’s a fantastic workout suitable for all fitness levels!
If you like this class, make sure to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll kick things off with a guided warm-up that emphasizes mobility and dynamic movement to prepare your body for the exercises. The main class is divided into two circuits:
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Consists of five exercises
Each exercise will be done for 45 seconds, followed by 10 seconds of rest/transition. After finishing all exercises in a circuit, a 30-second rest will follow before repeating the circuit.
– **Circuit 1:** You’ll perform four sets (two on the right side, two on the left side).
– **Circuit 2:** You’ll perform three sets.
Between the circuits, you’ll receive a one-minute recovery interval. Feel free to pause the video and take more time if you need to. Always be mindful of your body’s needs, modifying or stopping as required.
We’ll conclude the class with a guided cool-down and stretch session.
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### Workout Breakdown:
**Warm-Up & Mobility (01:44)**
We’ll begin with a warm-up that emphasizes mobility and dynamic movements to prime your body for the workout.
**Circuit Workout (08:49)**
– **Circuit 1** (with a resistance band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank, Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
– **Circuit 2**:
– Sumo Squat, Push Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**Cool-Down & Stretch (41:04)**
We’ll wrap up the class with a guided cool-down and stretching session to facilitate muscle recovery.
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I hope you find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole