**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to focus on your legs and glutes utilizing a single heavy weight (dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, without any jumping, allowing for easy modifications by adjusting the weight. It’s an excellent choice for every fitness level!
If you appreciate this class, don’t forget to explore the upper body variant, set to be available 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 will kick off with a guided warm-up aimed at enhancing mobility and engaging in dynamic movements to prepare your body. Following that, we will jump into two circuits of exercises.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise will be executed for 45 seconds, accompanied by 10 seconds of rest/transition time. Once all exercises in a circuit are completed, you will have a 30-second rest before repeating the circuit.
– **Circuit 1** is repeated four times (twice on each side).
– **Circuit 2** is repeated three times.
You will enjoy a 1-minute recovery between the two circuits, but feel free to pause the video and take additional time if you require. Always pay attention to your body and adjust or take breaks as needed.
We will conclude the class with a guided cool-down and stretch.
—
### Workout Breakdown:
**Warm-Up & Mobility**
– **Start Time**: 01:44
**Circuit Workout**
– **Start Time**: 08:49
**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, elevated)
**Circuit 2**:
1. Sumo Squat, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch**
– **Start Time**: 41:04
—
I hope you find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole