**Lower Body Strength Circuits Class Overview**
This 45-minute workout focused on lower body strength requires only a single heavy weight (either a dumbbell or kettlebell will suffice) and a resistance band loop is optional. The session features a guided warm-up and cool-down, with no jumping necessary, allowing for easy modifications by simply opting for a lighter weight if desired. This workout suits all fitness levels!
If you like this class, don’t miss out on the upper body version that will be released on my [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 kick things off with a guided warm-up that emphasizes mobility, incorporating dynamic movements to prepare your body. Following that, we’ll move into two distinct circuits.
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise will be performed for 45 seconds, with a 10-second rest or transition period. After finishing all exercises in each circuit, you’ll have a 30-second rest before repeating the circuit.
– **Circuit 1** is executed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You’ll get a 1-minute recovery period between the two circuits, but don’t hesitate to pause the video and take additional time if necessary. Always listen to your body and adjust or discontinue as needed. We’ll conclude the class with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with band around thighs):
1. Hip Bridge (lifting one heel)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you find enjoyment in this lower body strength class! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole