**Lower Body Strength Circuits Class Overview**
This 45-minute strength class for the lower body emphasizes strength-building with a single heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The class is structured to accommodate all fitness abilities, featuring no jumping exercises and simple modifications—just opt for a lighter weight if necessary. As usual, the session includes a guided warm-up and cool-down to guarantee a safe and effective workout.
If you like this class, don’t forget to check out the upper body variant, 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 begin with a guided warm-up centered on mobility, using dynamic movements to prepare your body. Following that, we transition into the circuit portion of the workout, divided into two distinct circuits.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds** for rest or transition between movements. After finishing a complete circuit, you’ll enjoy a **30-second rest** before doing it again.
– **Circuit 1** is performed four times (twice on the right side and twice on the left).
– **Circuit 2** is executed three times.
Between the two circuits, there is a **1-minute recovery** period. Feel free to pause the video and take additional time if needed—always pay attention to your body and adjust or stop as required.
We conclude the class with a guided cool-down and stretching session to aid in muscle recovery.
—
### Workout Breakdown:
**Warm-Up & Mobility**
– 01:44 – Warm-Up & Mobility
**Circuit Workout**
– 08:49 – Circuit 1 (band around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
– Circuit 2:
– Sumo Squat, Push Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch**
– 41:04 – Cool Down & Stretch
—
I hope you have a great time with this lower body strength class! You can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole