**Lower Body Strength Circuits Class Overview**
This 45-minute circuit class focusing on lower body strength is crafted to enhance power using a singular heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, devoid of jumping movements, allowing for straightforward modifications by simply changing the weight. It’s an excellent exercise session suitable for every fitness level!
If you like this class, don’t miss the upper body variant, which will be accessible 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 kick off with a warm-up aimed at mobility and dynamic movements to prime your body for the workout. The core workout features two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for 45 seconds, succeeded by 10 seconds for rest or transition. Following the completion of all exercises in a circuit, you will have a 30-second break before moving on to repeat the circuit. You’ll execute **4 sets of Circuit 1** (2 on the right side, 2 on the left) and **3 sets of Circuit 2**.
After the two circuits, enjoy a 1-minute recovery interval. You can pause the video and take additional time if necessary. Always pay attention to your body and make modifications or stop as needed.
The class wraps up with a guided cool-down and stretching session.
—
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
—
I hope you love this lower body strength class! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**