**Lower Body Strength Circuits Class Overview**
This 45-minute circuit workout focuses on lower body strength, utilizing a single heavy weight, such as a dumbbell or kettlebell, along with an optional resistance band loop. The class offers a structured warm-up, circuit-style exercises, and a cool-down, making it suitable for all fitness levels. There’s no jumping required, and modifications are straightforward—just use a lighter weight if preferred.
If you like this class, don’t miss the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
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### **Equipment Needed**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
The session kicks off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body and increase temperature. Next, we move into two main circuits:
– **Circuit 1**: Four exercises, performed for 45 seconds each with 10 seconds of rest/transition time. You’ll execute four sets of this circuit (two on the right side and two on the left).
– **Circuit 2**: Five exercises, also performed for 45 seconds each with 10 seconds of rest/transition time. This circuit is repeated three times.
You’ll enjoy a one-minute recovery phase between the two circuits. Feel free to pause the video for extra rest if required. Always pay attention to your body—modify or take a break as necessary.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **Workout Breakdown**
**Warm-Up & Mobility**
– 01:44 Start
**Circuit 1** (with resistance band around thighs)
– Hip Bridge (one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2 to Get Up
– Bear Plank with Knee Taps (bodyweight)
**Cool-Down & Stretch**
– 41:04 Start
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### **Additional Notes**
This workout is created to challenge your lower body while remaining adaptable to various fitness levels. Remember to take breaks as needed and maintain good form throughout.
If you’re seeking more lower body workouts, you can find them curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
**xo, Nicole**