**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on enhancing lower body strength with the use of a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. It is structured to be low-impact with no jumping, making it simple to adjust by using a lighter weight if necessary. As always, the session includes a guided warm-up and cool-down, ensuring accessibility for all fitness levels.
If you like this class, don’t forget to check out the upper body version set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Equipment:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We will kick off with a guided warm-up centered on mobility and dynamic movements to generate heat in the body. Following this, we will transition into two distinct circuits, each containing a set of exercises.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds** of rest or transition time in between. After all exercises in a circuit are completed, there will be a **30-second** rest before repeating the circuit.
– **Circuit 1**: You will execute four sets (twice for the right side, twice for the left).
– **Circuit 2**: You will perform three sets.
There will be a **1-minute recovery** period in between the two circuits. Feel free to pause the video and take extra rest if required. Always pay attention to your body and adjust or cease as needed.
We will conclude the class with a guided cool-down and stretch.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! You can discover more of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole