**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on lower body strength, aiming to enhance both strength and endurance by utilizing a single heavy weight (like a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping movements, allowing for easy modifications according to your fitness level. Should you need it, feel free to choose a lighter weight. This workout is appropriate for all fitness levels!
If you find this class enjoyable, don’t miss out on the upper body version, which will be released on my [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 start with a guided warm-up aimed at enhancing mobility, featuring dynamic movements to prepare your body. Following the warm-up, we dive into two distinct circuits.
– **Circuit 1**: Comprises four exercises.
– **Circuit 2**: Comprises five exercises.
Each exercise is executed for **45 seconds**, succeeded by **10 seconds** of rest/transition time. After finishing all exercises in a circuit, you’ll have **30 seconds** to rest before repeating it.
– **Circuit 1** is done four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
You’ll enjoy **1 minute** of recovery between the two circuits. You’re welcome to pause the video and take additional time if necessary. Always heed your body’s signals and adapt or stop as required.
The class wraps up 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 resistance band around thighs):
1. Hip Bridge (one heel lifted)
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)
– **41:04** – Cool Down & Stretch
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I hope you find joy in this lower body strength class! All my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole