**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength session aims to challenge and develop strength utilizing just one heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and as it doesn’t involve any jumping, it can be easily adjusted to suit your fitness level. For those wanting a lighter workout, simply decrease the weight. This session is appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body variant, set to be released on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Required Equipment:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Format:
We will commence with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prep your body. The workout features two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise is executed for **45 seconds**, followed by **10 seconds for rest/transition**. Upon finishing all exercises in a circuit, you’ll take a **30-second** rest before repeating the circuit.
– **Circuit 1** is repeated **four times** (twice on each side).
– **Circuit 2** is performed **three times**.
Between the two circuits, you’ll have **one minute** to recuperate. You are welcome to pause the video for additional rest if necessary. Always pay attention to your body and adjust or stop as needed.
We will conclude the class with a guided cool-down and stretching session.
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### Breakdown of Workout:
**Warm-Up & Mobility**
– 01:44 Warm-Up & Mobility
**Circuit 1** (with resistance band positioned around thighs):
– Elevated Heel Hip Bridge
– Side Plank Variation with Top Knee Abductions
– Squat Pulse x2, Tap
– Staggered Single-Leg Deadlift (hovering)
**Circuit 2**:
– Sumo Squat with Four Push-Offs
– Knee Drive Back Lunge, Squat
– Curtsy Lunge with Knee Drive, Squat
– Squat Clean x2, Stand Up
– (Bodyweight) Bear Plank with Knee Taps
**Cool Down & Stretch**
– 41:04 Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! If you seek more lower body workouts, you can locate them all neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole