**Lower Body Strength Circuits Class: A Comprehensive Overview**
This 45-minute lower body strength circuit class is crafted to assist you in enhancing strength and stability with only one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and a cool-down, making it suitable for individuals at any fitness level. Additionally, there is no jumping involved, and modifications are straightforward—just choose a lighter weight if necessary. This workout is ideal for everyone!
If you like this class, don’t miss the upper body version, coming this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **Equipment Needed for Class**
– **Gear:**
– One heavy weight (I’m utilizing a 20 lb dumbbell).
– Optional: A resistance band loop.
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### **Class Summary**
The session kicks off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body and generate heat. We then move into two separate circuits:
– **Circuit 1:** Four movements.
– **Circuit 2:** Five movements.
Every exercise is carried out for **45 seconds**, followed by **10 seconds of rest/transition time**. After finishing all movements in a circuit, you’ll take a **30-second break** before repeating the circuit.
– **Circuit 1:** Executed four times (twice on the right side, twice on the left side).
– **Circuit 2:** Executed three times.
You will have a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra time as necessary. Always pay attention to your body, modify exercises as needed, and stop if required.
The session wraps up with a guided cool-down and stretch to facilitate your recovery.
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### **Workout Details**
Here is a comprehensive breakdown of the class:
1. **Warm-Up & Mobility (01:44)**
– A combination of mobility movements and dynamic exercises to ready your body for the workout.
2. **Circuit Workout (08:49)**
**Circuit 1 (with resistance band placed around thighs):**
– 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 to Knee Drive, Squat.
– Curtsy Lunge to Knee Drive, Squat.
– Squat Clean x2 to Stand Up.
– Bear Plank Knee Taps (bodyweight).
3. **Cool-Down & Stretch (41:04)**
– A guided stretching session to aid in muscle recovery and enhance flexibility.
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### **Final Thoughts**
I hope you enjoy this lower body strength circuit class! If you’re interested in more lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Thank you for joining me—happy training!
**xo, Nicole**