**Overview of Lower Body Strength Circuit Class**
This 45-minute workout focused on lower body strength aims to enhance both strength and mobility using just a single heavy weight (like a dumbbell or kettlebell) and an optional resistance band loop. The session features a structured warm-up and cool-down, with no jumping, allowing for easy modifications by simply opting for a lighter weight. It’s an adaptable workout that caters to all fitness levels!
If you liked this class, don’t forget to explore the upper body version, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
—
### **Required Equipment:**
– One heavy weight (e.g., a 20 lb dumbbell)
– Optional: Resistance band loop
—
### **Class Format**
The session opens with a guided warm-up aimed at enhancing mobility and engaging in dynamic movements to ready your body. Next, you will transition into two workout circuits:
1. **Circuit 1**: Four exercises executed for 45 seconds each, with a 10-second rest/transition interval between exercises. You will perform four rounds of this circuit (two on the right side, two on the left side), including a 30-second rest between rounds.
2. **Circuit 2**: Five exercises followed in the same 45-seconds-on, 10-seconds-off style. You’ll complete three rounds of this circuit, with a 30-second rest between each round.
There’s a one-minute recovery period between the two circuits. Feel free to pause the video and take extra time if you need it. Always pay attention to your body and adjust or stop as required.
The class concludes with a guided cool-down and stretch to facilitate recovery.
—
### **Workout Details**
**Warm-Up & Mobility (01:44)**
Prepare your body through a series of mobility and dynamic exercises designed to generate warmth and enhance range of motion.
**Circuit 1 (08:49)**
*Consider using a resistance band around your thighs for an extra challenge.*
– 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 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)**
Conclude the session with a guided cool-down to ease your muscles and enhance flexibility.
—
### **Extra Resources**
If you loved this class, you can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
Have fun with the workout!
xo, Nicole