### Lower Body Strength Circuits Workout
This 45-minute workout focuses on lower body strength, providing you with a way to build strength and stability using just one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, and since there’s no jumping involved, it can be easily modified to suit your fitness level—simply choose a lighter weight if necessary. This workout is suitable for everyone!
If you liked this class, be sure to check out the upper body version, which will be launching this week on [Patreon](https://www.patreon.com/nicolepearce).
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### Required Equipment:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
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### Class Agenda
We will kick off with a guided warm-up aimed at enhancing mobility and introducing dynamic movements to ready your body and generate heat. The workout is comprised of two circuits, with each circuit containing a series of exercises to be executed for 45 seconds, followed by a 10-second rest or transition interval. Upon finishing each circuit, you will enjoy a 30-second break before repeating.
Here’s the layout of the circuits:
– **Circuit 1:** Four exercises, completed four times (twice on each side).
– **Circuit 2:** Five exercises, completed three times.
There will be a one-minute rest between the two circuits. Feel free to pause the video to take extra breaks if necessary. Always pay attention to your body, and adapt or pause as needed. The class wraps up with a guided cool-down and stretching session to facilitate muscle recovery.
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### Workout Overview
– **Warm-Up & Mobility (01:44):** A dynamic warm-up session to enhance mobility and prepare your body for the workout.
– **Circuit 1 (08:49):** Resistance band placed around thighs (optional)
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
– **Circuit 2:**
– Sumo Squat with Push Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **Cool Down & Stretch (41:04):** A guided stretching session to aid in muscle recovery and relaxation.
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### Additional Information
This workout aims to challenge your lower body while being feasible for all fitness levels. Take breaks when necessary, adapt movements to fit your capabilities, and concentrate on maintaining proper form throughout.
If you seek additional lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
xo,
Nicole