**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is designed to enhance strength and mobility utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, avoiding jumping exercises, which allows for easy modifications by opting for a lighter weight if required. It is appropriate for every fitness level!
If you like this class, don’t forget to explore the upper body variant, which will be posted on my [Patreon](https://www.patreon.com/nicolepearce) later this week.
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### **Class Equipment:**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Class Structure:**
We start with a guided warm-up that emphasizes mobility, featuring dynamic movements to prepare your body. Following that, we transition into two separate circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts for **45 seconds**, interspersed with **10 seconds of rest/transition time** between them. After finishing all exercises in a circuit, you will take a **30-second** rest before going through the circuit again.
– **Circuit 1** is executed **four times** (twice on each side).
– **Circuit 2** is completed **three times**.
There’s a **1-minute recovery** between the circuits, but feel free to pause the video and take additional time if necessary. Always heed your body’s signals and adjust or take breaks as needed.
The class wraps up with a guided cool-down and stretch.
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### **Workout Breakdown:**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### **Circuit 1** (with optional 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole