### Overview of Lower Body Strength Circuits Class
This 45-minute lower body strength session aims to enhance power and endurance utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping exercises involved, making it easily adjustable by opting for a lighter weight. This adaptable workout caters to all fitness levels!
If you like this class, don’t miss the upper body edition, which will be launched this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session commences with a mobility-centered warm-up that includes dynamic movements to prime your body for the workout. Next, we transition into two strength circuits:
#### Circuit Details:
– **Circuit 1:** Four exercises executed for 45 seconds each with 10 seconds dedicated to rest/transition. After completing all four exercises, you will rest for 30 seconds before repeating the circuit. This circuit is performed four times (twice for the right side, twice for the left).
– **Circuit 2:** Five exercises completed in the same manner as Circuit 1. This circuit is performed three times.
You will benefit from a one-minute rest period between the two circuits. Don’t hesitate to pause the video and extend your rest if needed—always pay attention to your body and make modifications or stop whenever necessary.
The class wraps up with a guided cool-down and stretching routine to aid in recovery.
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### Workout Details
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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, suspended)
#### 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 to Get-Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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### Closing Thoughts
I hope you find enjoyment in this lower body strength class! For additional lower body workouts, explore my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole