**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength aims to push your muscles with just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and a cool-down, with no jumping, allowing for easy modifications by opting for a lighter weight if necessary. This workout is accessible for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be available 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’ll start with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. Following that, we’ll proceed into two exercise circuits.
– **Circuit 1:** Consists of four exercises, executed for 45 seconds each with a 10 seconds rest/transition time between moves. You’ll repeat this circuit four times (twice on your right side and twice on your left).
– **Circuit 2:** Comprises five exercises, also performed for 45 seconds each with a 10 seconds rest/transition time. You’ll go through this circuit three times.
Between both circuits, there’s a one-minute recovery phase. Feel free to pause the video and extend your rest if needed. Always tune in to your body and adjust or take breaks as required.
The class wraps up with a guided cool-down and stretching session.
### Workout Breakdown
– **Warm-Up & Mobility:** 1:44
– **Circuit Workout:** 8:49
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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)
– **Cool Down & Stretch:** 41:04
### Final Thoughts
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