**Lower Body Strength Circuits Class Overview**
This 45-minute class focused on lower body strength circuits is crafted to enhance strength and mobility using solely a single heavy weight (either a dumbbell or kettlebell) along with an optional loop resistance band. The session incorporates a guided warm-up, two energetic circuits, and a cool-down stretch. With no jumping required and simple modifications available (use a lighter weight if necessary), this workout is suitable for all fitness levels.
If you like this class, don’t forget to explore the upper body counterpart, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Details**
**Equipment Required:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
The class initiates with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we immerse ourselves in two circuits:
1. **Circuit 1**: Comprises four exercises, each performed for 45 seconds with 10 seconds of rest/transition time in between. You’ll go through four rounds of this circuit (two on the right side, two on the left side).
2. **Circuit 2**: Includes five exercises, similarly performed for 45 seconds each with 10 seconds of rest/transition time. This circuit is repeated three times.
Between the two circuits, there is a one-minute recovery period. You are welcome to pause the video and take extra rest as needed. Always pay attention to your body and adjust or cease activities as necessary.
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 (with resistance band around thighs):**
– Hip Bridge (one heel elevated)
– Modified Side Plank with Abductions of the Top Knee
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**41:04** – Cool Down & Stretch
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This lower body strength class is ideal for boosting strength and stability while maintaining a low-impact approach. If you’re in search of additional lower body workouts, all are neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Enjoy the class, and happy training!
xo, Nicole