**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit class is crafted to challenge and tone your muscles utilizing only a single heavy weight (either a dumbbell or kettlebell will suffice) and an optional resistance band loop. The session features a guided warm-up, two circuits of exercises, and a cool down to wrap up. It’s low-impact (no jumping required) and can be effortlessly modified by changing the weight you employ, making it appropriate for all fitness levels.
If you find this class enjoyable, be sure to explore the upper body version, set to be available on my [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’ll kick off with a warm-up focused on mobility and dynamic movements to prepare your body for the workout. Following that, we’ll transition into two circuits of exercises:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition time. Upon finishing all exercises in a circuit, you’ll take a 30-second rest before repeating the circuit.
– **Circuit 1**: You’ll perform 4 sets (2 sets on the right side, 2 sets on the left).
– **Circuit 2**: You’ll execute 3 sets.
Between the two circuits, you’ll enjoy a 1-minute recovery period. Feel free to pause the video and take additional time if necessary. Always tune in to your body and adjust or stop as needed.
The class wraps up with a guided cool down and stretch.
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### Workout Breakdown:
**Warm-Up & Mobility**
– 01:44 Warm-Up & Mobility
**Circuit 1** (Resistance band around thighs):
– Hip Bridge (one heel elevated)
– 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 with Knee Drive, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch**
– 41:04 Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! For additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole