**Lower Body Strength Circuits Class Overview**
This 45-minute class focused on lower body strength is crafted to enhance strength utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, with no jumping included, which makes it easily adjustable by simply opting for a lighter weight if necessary. It’s suitable for all fitness levels!
If you appreciate this class, don’t forget to explore the upper body edition, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Equipment:**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Class Structure:**
We’ll kick off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following that, we’ll proceed to two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for 45 seconds, accompanied by 10 seconds of rest/transition time in between. Upon finishing all exercises within a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is executed four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
You’ll have a 1-minute recovery period between the two circuits, but you’re welcome to pause the video and take extra time if you need it. Always pay attention to your body and modify or halt as required. We’ll conclude the class with a guided cool-down and stretch.
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### **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
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I hope you find enjoyment in this lower body strength session! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole