**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit class is crafted to test and enhance your lower body muscles using a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping, allowing for easy modifications based on your fitness level. To increase or decrease the intensity, you can simply choose a lighter weight. This workout caters to all fitness levels!
If you appreciate this class, don’t forget to explore the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We kick off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Following that, we dive into the main circuit portion of the class, comprised of two distinct circuits.
– **Circuit 1**: Four exercises, performed for 45 seconds each with 10 seconds of rest/transition time between exercises. You will complete four sets of Circuit 1 (two sets on the right side, two on the left).
– **Circuit 2**: Five exercises, also done for 45 seconds each with 10 seconds of rest/transition time. You will complete three sets of Circuit 2.
You’ll experience a one-minute recovery between the two circuits. Feel free to pause the video and take additional time if needed—always listen to your body and adjust or stop as required. We conclude the class with a guided cool-down and stretching.
### Workout Breakdown:
– **Warm-Up & Mobility**: 01:44
– **Circuit Workout**: 08:49
#### Circuit 1 (with resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Upper 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)
– **Cool Down & Stretch**: 41:04
I hope you find joy in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole