**Lower Body Strength Circuits Class Summary**
This 45-minute class focuses on lower body strength circuits, aiming to challenge your muscles using a single heavy weight (a dumbbell or kettlebell is suitable) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, allowing for easy modifications by adjusting the weight. It is appropriate for all levels of fitness!
If you find this class enjoyable, be sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Format:
We start with a guided warm-up to enhance mobility, featuring dynamic movements that generate warmth and prepare your body for the workout. The class is divided into two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise will be performed for **45 seconds**, followed by **10 seconds** of rest/transition time between exercises. After finishing one complete circuit, you’ll take a **30-second** break before repeating.
– **Circuit 1:** You will complete **four sets** (two on the right side, two on the left).
– **Circuit 2:** You’ll accomplish **three sets**.
You will have a **1-minute recovery** between the two circuits. Feel free to pause the video and take additional time if necessary. Always be mindful of your body and make adjustments or stop when needed.
The session wraps up with a guided cool-down and stretching to support muscle recovery.
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### Workout Details:
**Warm-Up & Mobility:**
– **Start Time:** 01:44
**Circuit Workout:**
– **Start Time:** 08:49
**Circuit 1** (with band positioned 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:**
– **Start Time:** 41:04
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I hope you enjoy this lower body strength session! You can find all my lower body workouts curated [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole