**Overview of Lower Body Strength Circuits Class**
This 45-minute lower body strength session emphasizes enhancing strength with just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class is structured to be suitable for all fitness levels, featuring no jumping and offering easy adaptations (simply choose a lighter weight if necessary). Like always, the class includes a structured warm-up and cool-down to ensure you’re adequately prepared and recover effectively.
If you enjoy this session, make sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
### Required Equipment:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Format:
We kick off with a mobility-focused warm-up that includes dynamic movements to warm up your body and prepare it. Following that, we engage in two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts for **45 seconds**, with **10 seconds of rest/transition** in between exercises. Once all exercises in a circuit are complete, you’ll rest for **30 seconds** before starting the circuit again.
– You’ll complete **four sets of Circuit 1** (two on the right side and two on the left).
– You’ll complete **three sets of Circuit 2**.
There will be a **1-minute recovery** period between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or take breaks when needed.
We will conclude the class with a guided cool-down and stretch to facilitate your recovery.
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### Breakdown of the Workout:
– **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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you have a great time with this lower body strength class! You can find all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole