**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on lower body strength circuits, emphasizing your lower body muscles while utilizing just one heavy weight (like a dumbbell or kettlebell) and an optional resistance band loop. The session features a structured warm-up and cool-down, is low-impact with no jumping, and can be easily adjusted—just opt for a lighter weight if necessary—making it accessible for all fitness levels.
If you like this class, don’t forget to try the upper body version, 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 kick things off with a warm-up concentrated on mobility and dynamic movements to prepare your body for the session. Following the warm-up, we move into two distinct circuits:
– **Circuit 1** contains four exercises.
– **Circuit 2** contains five exercises.
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition. Once all exercises in a circuit are completed, you will take a 30-second rest before repeating the circuit.
– **Circuit 1** is repeated four times (twice on the right side and twice on the left).
– **Circuit 2** is repeated three times.
You’ll enjoy a one-minute recovery between the two circuits, but feel free to pause the video and take longer if you need. Always pay attention to your body and adjust or take breaks as required.
We conclude the session with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope this lower body strength class brings you joy! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole