**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to assist you in enhancing strength utilizing just one heavy weight (a dumbbell or kettlebell works perfectly) and an optional resistance band loop. The class features a guided warm-up and cool-down, making it accessible for beginners and simple to adapt. There’s no jumping involved, and you can modify the intensity by opting for a lighter weight if necessary. It’s an excellent workout for everyone!
If you find this session enjoyable, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
We’ll start with a guided warm-up that emphasizes mobility and dynamic movements to ready your body for the workout. Following that, we’ll dive into two unique circuits:
1. **Circuit 1:**
– Four exercises, performed for 45 seconds each with 10 seconds of rest/transition time.
– Execute a total of four sets (two on the right side, two on the left side).
– Rest for 30 seconds in between sets.
2. **Circuit 2:**
– Five exercises, done for 45 seconds each with a 10-second rest/transition time.
– Complete three sets total.
You’ll get one minute of recovery between the two circuits. Feel free to pause the video and take extra rest if needed. Always pay attention to your body and adjust or stop as necessary. The class wraps up with a guided cool-down and stretch to aid your recovery.
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### **Workout Breakdown**
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### **Circuit 1 (Resistance Band Around Thighs)**
1. Hip Bridge (one heel raised)
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 with Knee Taps (bodyweight)
– **Cool-Down & Stretch:** 41:04
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### **Final Notes**
I hope you have a great time with this lower body strength class! If you’re on the lookout for additional lower body workouts, you can find them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole