**Lower Body Strength Circuits Class Overview**
This 45-minute class dedicated to lower body strength aims to enhance strength and stability through the use of a single heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping included, allowing for easy modifications simply by changing the weight. It’s an excellent workout suitable for every fitness level!
If you like this class, make sure to explore the upper body counterpart, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Equipment:**
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
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### **Class Structure:**
We kick off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to gradually increase body temperature. Subsequently, we dive into the primary workout, which encompasses two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise is done for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you will have **30 seconds of rest** prior to repeating that circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You’ll enjoy a **1-minute recovery** between the two circuits. Feel free to pause the video and take additional time if needed. Always pay attention to your body and adjust or stop as required.
We conclude the class 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 elevated)
2. Modified Side Plank, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge 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 enjoy this lower body strength session! You can find more of my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole