### Lower Body Strength Circuits Class Overview
This 45-minute lower body strength circuit class is crafted to enhance strength and stability, utilizing only one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, allowing for easy modification by simply selecting a lighter weight. It’s a flexible workout that caters to all fitness levels!
If you like this class, be sure to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The class kicks off with a guided warm-up aimed at mobility and dynamic movements to ready your body and generate heat. Following that, we transition into two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise is performed for **45 seconds**, followed by **10 seconds for rest/transition**. Once all the exercises in a circuit are finished, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1:** Done four times (twice on the right side, twice on the left side)
– **Circuit 2:** Done three times
In between the two circuits, you’ll enjoy **one minute of recovery**. Feel free to pause the video and take more time if necessary. Always listen to your body, and modify or stop as you see fit.
The class wraps up with a guided cool-down and stretch to aid your body’s recovery.
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### Workout Breakdown
**01:44 – Warm-Up & Mobility**
A mix of mobility exercises and dynamic movements designed to prepare your lower body for the workout.
**08:49 – Circuit Workout**
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Upper Knee Lifts
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 Lift, Squat
3. Curtsy Lunge to Knee Lift, Squat
4. Squat Clean x2, Rise Up
5. Bear Plank Knee Taps (bodyweight)
**41:04 – Cool-Down & Stretch**
A guided cool-down session to stretch and soothe your muscles after the workout.
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### Final Notes
I hope you appreciate this lower body strength class! If you’re seeking more lower body workouts, all of them are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole