### Lower Body Strength Circuits Class Overview
This 45-minute class dedicated to lower body strength emphasizes building muscle using a single heavy weight (either a dumbbell or a kettlebell) along with an optional resistance band loop. The structure is crafted to be inclusive for all fitness levels, avoiding any jumping exercises, and it’s easily adjustable with a lighter weight if required. As is customary, the session features a guided warm-up and cool-down to facilitate a secure and productive workout.
If you find this class enjoyable, don’t miss the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
—
### Equipment Needed:
– **One heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### Class Structure:
The class kicks off with a guided warm-up emphasizing mobility and dynamic motions to prepare your body. Following this, we engage in two separate circuits of exercises.
– **Circuit 1** includes four exercises.
– **Circuit 2** encompasses five exercises.
Each exercise lasts for **45 seconds**, accompanied by a **10-second rest/transition** interval in between. Once all exercises in a circuit are completed, you’ll have a **30-second** rest before beginning the circuit again.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is executed three times.
You’ll enjoy a **one-minute recovery** in between the two circuits; however, feel free to pause the video and take additional time if needed. Always heed your body’s signals and modify or take breaks as necessary.
The class wraps up with a guided cool-down and stretching session to assist your muscles in recovering.
—
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### 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)
– **41:04** – Cool Down & Stretch
—
I hope you find this lower body strength class enjoyable! For additional lower body workouts, you can explore them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole