**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to engage your muscles using only one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and it’s low-impact with no jumping, allowing for easy modification by using a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be accessible on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Details: Lower Body Strength Circuits
#### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional**: Resistance band loop
#### Class Structure:
We’ll start with a guided warm-up centered on mobility and dynamic movements to prepare your body. Following that, we’ll move into two distinct circuits of exercises.
– **Circuit 1**: Comprises four exercises, each performed for 45 seconds with 10 seconds of rest/transition time in between. After completing all four exercises, you’ll rest for 30 seconds before repeating the circuit. You’ll perform four sets of Circuit 1 (two on the right side and two on the left).
– **Circuit 2**: This circuit features five exercises, also done for 45 seconds each with 10 seconds of rest/transition time. You’ll complete three sets of Circuit 2.
Between the two circuits, you’ll have a one-minute recovery interval. Feel free to pause the video and take extra time if necessary. Always pay attention to your body and modify or cease as needed.
We’ll conclude the class with a guided cool-down and stretch to aid in muscle recovery.
### 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 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! If you’re seeking additional lower body workouts, you can discover them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole