**Lower Body Strength Circuits Class Overview**
This 45-minute class targeting lower body strength concentrates on enhancing power using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up, two sets of circuits, and wraps up with cool-down stretches. There’s no jumping required, and adjustments are straightforward—simply modify the weight as necessary. This class is ideal for all fitness levels!
If you enjoy this session, don’t forget to explore the upper body variant, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We start with a warm-up aimed at mobility and dynamic movements to prepare your body for the workout. Next, we proceed to two sets of circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** features five exercises.
Each exercise is executed for 45 seconds, with 10 seconds allotted for rest or transition between exercises. Following the circuit, you’ll have a 30-second rest before repeating it.
– **Circuit 1** is executed four times (twice on the right side, twice on the left side).
– **Circuit 2** is repeated three times.
There’s a 1-minute break between the two circuits, but you’re welcome to pause the video and take extra time if needed. Always heed your body’s signals and adjust or take breaks as required.
The class concludes with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you find this lower body strength class enjoyable! You can explore all my lower body workouts conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole