**Lower Body Strength Circuits Class Overview**
This 45-minute class is dedicated to enhancing lower body strength using solely a heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The session features a structured warm-up and cool-down, with no jumping involved, allowing for easy modifications by opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you appreciate this session, make sure to explore the upper body equivalent, set to be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll kick off with a warm-up emphasizing mobility and dynamic movements to prepare your body. The workout comprises two circuits:
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Each exercise will be executed for **45 seconds**, accompanied by **10 seconds** of rest/transition time in between. Following the completion of all exercises in a circuit, there’s a **30-second** rest before the circuit is repeated.
– **Circuit 1:** You’ll execute **4 sets** (2 sets on the right side, 2 sets on the left).
– **Circuit 2:** You’ll execute **3 sets**.
You will also have a **1-minute recovery** period between the two circuits. Feel free to pause the video and take additional time if needed. Always pay attention to your body and adapt or halt as required.
We will conclude the class with a guided cool-down and stretch aimed at aiding your recovery.
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### Workout Breakdown:
– **Warm-Up & Mobility:** 01:44
– **Circuit Workout:** 08:49
#### Circuit 1 (using resistance band around thighs):
1. Hip Bridge (with one heel lifted)
2. Modified Side Plank featuring Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat and Push Offs x4
2. Back Lunge coupled with Knee Drive, Squat
3. Curtsy Lunge along with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **Cool Down & Stretch:** 41:04
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I hope you have a great time with this lower body strength class! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole