**Overview of Lower Body Strength Circuits Class**
This 45-minute class centered on lower body strength emphasizes enhancing strength with a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, making it suitable for individuals of all fitness backgrounds. There’s no jumping involved, and adjustments are simple—just opt for a lighter weight if necessary. This workout is ideal for everyone!
If you find this class enjoyable, be sure to check out the upper body edition, which will be released on my [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 Framework:
We’ll begin with a guided warm-up that concentrates on mobility and dynamic movements to prepare your body. Following that, we will engage in two distinct circuits.
– **Circuit 1:** Comprises four exercises
– **Circuit 2:** Comprises five exercises
Each exercise lasts for **45 seconds**, with a **10-second** rest/transition interval in between. Once a complete circuit is done, you’ll have a **30-second rest** before repeating it.
– **Circuit 1:** You’ll go through four sets (twice on the right side, twice on the left).
– **Circuit 2:** You’ll complete three sets.
You’ll enjoy a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional time if needed. Always pay attention to your body and feel free to modify or take breaks as necessary.
We’ll conclude the class with a guided cool-down and stretch.
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### Workout Outline:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band positioned around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you love this lower body strength class! You can discover all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole