**Lower Body Strength Circuits Class Overview**
In this 45-minute class, you’ll engage in a lower body strength circuit workout aimed at enhancing your strength and mobility using just one heavy weight (a kettlebell or dumbbell is ideal) and an optional resistance band loop. The session features a structured warm-up and cool-down, with no jumping necessary, allowing for easy modifications for all fitness levels—simply adjust the weight to fit your capabilities. This workout is excellent for everyone!
If you like this class, make sure to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The class starts with a guided warm-up concentrating on mobility and dynamic movements to get your body ready and warm. Following that, we dive into two distinct circuits:
– **Circuit 1**: Comprising four exercises
– **Circuit 2**: Comprising five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. Once all exercises in a circuit are done, you’ll have a 30-second break before repeating the circuit.
– **Circuit 1**: Performed four times (twice on the right, twice on the left).
– **Circuit 2**: Performed three times.
You’ll have a one-minute recovery between circuits, but feel free to pause the video and take more time if necessary. Always heed your body’s signals, modify the moves as needed, and take breaks if required.
The class wraps up with a guided cool-down and stretch to assist in your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– 01:44 Start
**Circuit Workout**
– 08:49 Begin
**Circuit 1** (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)
**Cool Down & Stretch**
– 41:04 Start
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I hope you enjoy this lower body strength session! If you’re searching for additional lower body workouts, you can find all of them neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo, Nicole