**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit class aims to engage your muscles utilizing just one heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The session incorporates a comprehensive warm-up and cool-down, avoiding any jumping to ensure easy modifications based on your fitness level (just select a lighter weight if preferred). It’s a fantastic workout suitable for everyone!
If you appreciate this class, be sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I am using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We begin with a guided warm-up emphasizing mobility and dynamic movements to increase body temperature. Following this, we tackle two distinct circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise is executed for **45 seconds**, with **10 seconds** allocated for rest/transition between exercises. Upon finishing all the exercises in a circuit, you will rest for **30 seconds** prior to repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left side).
– **Circuit 2** is completed three times.
You’ll have a **1-minute recovery** between the two circuits, but feel free to pause the video and take longer if necessary. Always pay attention to your body and adjust or halt as needed.
We conclude the session with a guided cool-down and stretch.
### 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 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
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I hope you enjoy this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole