**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to target your legs and glutes utilizing only a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping exercises, allowing for easy modifications to match your fitness level. Just adjust the weight as needed, and you’re set! This workout is appropriate for all fitness levels.
If you like this class, make sure to check out the upper body counterpart, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We kick things off with a warm-up centered on mobility, including dynamic movements to prepare your body. Following that, we progress into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, with **10 seconds** allotted for rest or transition between exercises. After finishing all exercises in a circuit, you’ll enjoy **30 seconds** of rest before repeating the circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
Between the two circuits, you’ll have a **1-minute recovery**. Don’t hesitate to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop as needed.
The session wraps up with a guided cool-down and stretch.
—
### Workout Breakdown:
**Warm-Up & Mobility**
– Start: 01:44
**Circuit Workout**
– Start: 08:49
**Circuit 1** (with resistance band positioned 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, 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
**Cool Down & Stretch**
– Start: 41:04
—
I hope you find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole