**Lower Body Strength Circuits Class Overview**
This 45-minute class is dedicated to enhancing lower body strength by utilizing a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, making it accessible for participants of all fitness levels. Jumping is not included, and modifications are straightforward—simply choose a lighter weight if necessary. This workout is ideal for those aiming to reinforce their lower body!
If you like this class, don’t forget to explore the upper body version, which will be released 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 start with a guided warm-up that emphasizes mobility and integrates dynamic movements to prepare your body. Following that, we’ll move into two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After completing all exercises in a circuit, you’ll take a 30-second rest before repeating the circuit.
– **Circuit 1** will be repeated four times (twice on each side).
– **Circuit 2** will be repeated three times.
You’ll enjoy a one-minute recovery between the two circuits, but feel free to pause the video and take additional time if necessary. Always listen to your body—modify or pause as needed. We’ll conclude the class with a guided cool-down and stretch.
### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Abducts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch:** 41:04
I hope you find enjoyment in this lower body strength class! You can view all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole