**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is aimed at enhancing strength and endurance utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class is low-impact—no jumping required—and can be easily adapted by changing the weight. As always, the session features a guided warm-up and cool-down, making it appropriate for all fitness levels.
If you like this class, don’t forget to explore the upper body version, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We kick off with a mobility-centric warm-up that includes dynamic movements to get your body prepared and energized for the workout. The primary workout is made up of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. Once all exercises in a circuit are completed, there will be a 30-second rest before repeating the circuit.
– **Circuit 1** is performed four times (twice on each side).
– **Circuit 2** is done three times.
Between the two circuits, there will be a one-minute recovery break. Feel free to pause the video and take additional time if needed. Always tune in to your body and modify or take breaks as required.
The class wraps up with a guided cool-down and stretch.
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### Workout Breakdown:
**Warm-Up & Mobility:**
– 01:44 – Initiate with a warm-up that emphasizes mobility and dynamic actions.
**Circuit Workout:**
– 08:49 – Commence the circuit workout.
**Circuit 1 (with resistance band positioned 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch:**
– 41:04 – Conclude with a cool-down and stretching routine.
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I hope you appreciate this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole