**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to push your muscles using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class is low-impact and does not include jumping, making it easy to adjust by opting for a lighter weight if necessary. As usual, the session features a guided warm-up and cool-down, ensuring a well-rounded workout experience. This class is appropriate for participants of all fitness levels!
If you appreciate this class, don’t miss the upper body version, which will be released on [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 Outline:
1. **Warm-Up**: We will kick things off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout.
2. **Circuit Work**: The workout is divided into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll have a 30-second rest before repeating the circuit.
– **Circuit 1**: You will execute four sets (two on the right side, two on the left).
– **Circuit 2**: You will complete three sets.
Between the circuits, you’ll enjoy a 1-minute recovery break. Feel free to pause the video and take extra time if you require it. Always listen to your body and adjust or stop as needed.
3. **Cool-Down**: We will conclude the class with a guided cool-down and stretching session to facilitate muscle recovery.
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### Workout Details:
– **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, hovered)
#### 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
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I hope you find this lower body strength class enjoyable! You can access all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole