**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength aims to enhance strength and stability utilizing a single heavy weight (a dumbbell or kettlebell) as well as an optional resistance band loop. The session includes a structured warm-up and cool-down, and it is designed to be low-impact with no jumping, allowing for easy modifications by changing the weight. This workout is appropriate for all fitness abilities!
If you like this session, don’t forget to explore the upper body variant, which will be launched on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We kick off with a guided warm-up aimed at mobility and dynamic movements to prepare your body for the exercise. The class features two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for 45 seconds, followed by a 10-second recovery/transition phase. Once all exercises in a circuit are finished, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1:** You’ll accomplish four sets (two on each side).
– **Circuit 2:** You’ll perform three sets.
There will be a one-minute rest period between the two circuits. Don’t hesitate to pause the video and extend your breaks if necessary. Always tune into your body and make modifications or halt as required.
The class wraps up with a guided cool-down and stretching session.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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
I hope you find enjoyment in this lower body strength class! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole