**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength session aims to challenge your muscles using just one heavy weight, like a dumbbell or kettlebell, along with an optional resistance band loop. The class features a guided warm-up and cool-down, making it appropriate for all fitness levels. There’s no jumping required, and it’s easy to make modifications—simply choose a lighter weight if necessary. This workout is ideal for anyone looking to enhance their lower body strength!
If you appreciate this class, be sure to look out for the upper body counterpart, which will launch on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Format:
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. Following that, we’ll transition into two distinct circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for 45 seconds, with 10 seconds designated for rest or transition between exercises. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating that circuit.
– **Circuit 1** is executed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You’ll enjoy a 1-minute recovery between the two circuits, but feel free to pause the video and take extra time if necessary. Always pay attention to your body and adjust or halt as needed. We’ll conclude the class with a guided cool-down and stretching session.
### Workout Schedule:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (using a 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)
– **41:04** – Cool Down & Stretch
I hope you have a great time with this lower body strength class! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole