**Overview of Lower Body Strength Circuits Class**
This 45-minute class focuses on lower body strength circuits aimed at enhancing your strength using a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping exercises involved, ensuring it’s easy to adapt to your fitness level. If needed, feel free to select a lighter weight. This workout caters to all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body version available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Format:
We will kick off with a guided warm-up, concentrating on mobility and incorporating dynamic activities to prepare your body. Following that, we will jump into the circuit training, which consists of two separate circuits.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise is performed for 45 seconds, with a 10-second rest or transition interval. Once all the exercises in a circuit are completed, you will rest for 30 seconds before repeating the circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You will have a 1-minute recovery break between the two circuits. You are welcome to pause the video and take additional time as needed. Always be attuned to your body and make modifications or stop as required.
We will conclude the class with a guided cool-down and stretching session.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with 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 relish this lower body strength class! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole