### Lower Body Strength Circuits Class Overview
This 45-minute class focuses on bolstering strength and stability using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping, allowing for easy modification with a lighter weight. It’s accessible for individuals of all fitness levels!
If you appreciate this class, don’t forget to explore the upper body version, which will be posted on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Needed:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Structure
The session kicks off with a guided warm-up aimed at enhancing mobility and facilitating dynamic movements to get your body ready. Following that, we dive into two distinct circuits:
#### Circuit 1:
– **4 exercises** executed for **45 seconds each** with **10 seconds of rest/transition time** in between.
– Complete **4 sets** of this circuit (2 sets for the right side, 2 sets for the left side).
– Rest for **30 seconds** between sets.
#### Circuit 2:
– **5 exercises** carried out for **45 seconds each** with **10 seconds of rest/transition time** in between.
– Finish **3 sets** of this circuit.
Between the circuits, there will be **1 minute of recovery time**. Feel free to pause the video and take extra rest if required. Always pay attention to your body and adjust or halt as needed.
The class wraps up with a guided cool-down and stretching segment to aid in recovery.
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### Workout Breakdown
**Warm-Up & Mobility**
– 01:44 Begin with dynamic motions to generate warmth and enhance mobility.
**Circuit Workout**
– 08:49 Commence the circuit section of the 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 to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight only)
**Cool Down & Stretch**
– 41:04 Conclude with a guided cool-down to promote relaxation and recovery.
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### Additional Resources
I hope you enjoy this lower body strength session! If you’re searching for more lower body workouts, you can find an entire collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole