**Lower Body Strength Circuits Class Overview**
This 45-minute circuit class focused on lower body strength aims to elevate and sculpt your muscles utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session begins with a guided warm-up and concludes with a cool-down, making it accessible for individuals at every fitness level. There’s no jumping involved, and adjustments are straightforward—simply choose a lighter weight if necessary. This workout is ideal for anyone aiming to enhance strength in their lower body!
If you like this class, be sure to explore the upper body variant, 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:
The session will kick off with a guided warm-up, emphasizing mobility and dynamic movements to prepare your body for the workout. The main part of the class is divided into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition time between movements. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1**: You will perform four rounds (two on the right side, two on the left side).
– **Circuit 2**: You will do three rounds.
There will be a one-minute recovery period between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop as needed.
We will conclude the class with a guided cool-down and stretch to assist your muscles in recovery.
### 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
### Final Thoughts:
I hope you find this lower body strength class enjoyable! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole