**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit class emphasizes strength development using just one heavy weight—either a kettlebell or dumbbell will suffice—and an optional resistance band loop. The class caters to all fitness levels, featuring no jumping and simple modifications (just opt for a lighter weight if preferred). As usual, the session contains a guided warm-up and cool-down to provide a comprehensive workout experience.
If you like this class, be sure to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure:
We kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. Following the warm-up, we will tackle two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, succeeded by 10 seconds for rest or transitioning. After completing all exercises in a circuit, you’ll rest for 30 seconds before starting the circuit again.
– **Circuit 1**: You’ll execute four sets (two on the right side, two on the left).
– **Circuit 2**: You’ll perform three sets.
Between the two circuits, there’s a 1-minute recovery interval. Feel free to pause the video and take additional time if necessary—always pay attention to your body and adjust or stop as needed.
The class wraps up with a guided cool-down and stretch to aid your body in recovery.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (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 with Knee Drive, Squat
3. Curtsy Lunge with 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 find enjoyment in this lower body strength class! You can see all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole