**Lower Body Strength Circuits Class Overview**
This 45-minute session focused on lower body strength only requires one heavy weight (a dumbbell or kettlebell works perfectly) and you may optionally use a resistance band loop. The class features a structured warm-up and cool-down, with no jumping movements involved, making it simple to adjust by selecting a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this session, don’t forget to check out the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We start with a guided warm-up, emphasizing mobility and using dynamic movements to elevate body temperature. Following the warm-up, we delve into two circuits of exercises.
– **Circuit 1:** Comprises four exercises.
– **Circuit 2:** Comprises five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds** allocated for rest/transition between exercises. After completing all exercises in the circuit, you will rest for **30 seconds** before commencing the circuit again.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You’ll have a **1-minute recovery** in between the two circuits, but feel free to pause the video and take longer if necessary. Always pay attention to your body and make modifications or cease activity as needed. We wrap up the class with a guided cool-down and stretching session.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band positioned 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
I hope you find enjoyment in this lower body strength class! You can explore more of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole