**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session aims to enhance strength and endurance utilizing a single heavy weight (like a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping activities, allowing for easy modifications according to your fitness level—simply choose a lighter weight if necessary. This workout is appropriate for individuals at all fitness levels!
If you find this class enjoyable, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Equipment:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We kick off with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. Following that, we transition into two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds** allocated for rest or transition between exercises. Once you have finished all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is executed three times.
A **1-minute recovery** will be provided between the two circuits, but feel free to stop the video and take additional time if you require it. Always heed your body’s signals and adjust or halt as needed.
The session wraps up with a guided cool-down and stretching routine.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
**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 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
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I hope you find this lower body strength class enjoyable! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole