**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session aims to enhance strength and endurance utilizing just one heavy weight (either a dumbbell or a kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and is low-impact, without any jumping, making it easy to adapt by simply opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this session, make sure to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Details: Lower Body Strength Circuits
#### 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 concentrating on mobility and dynamic movements to prepare the body. The workout consists of two different circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise is executed for 45 seconds, followed by 10 seconds of rest or transition time. After completing all exercises within a circuit, you’ll take a 30-second rest before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You will receive a 1-minute recovery between the two circuits, but you’re welcome to pause the video and take longer if you require. Always pay attention to your body and modify or stop if necessary. The class wraps up with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### 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, hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you enjoy this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole