**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session aims to challenge and fortify your legs and glutes using only one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class is designed to be low-impact with no jumping, allowing for easy modifications based on your fitness capabilities—simply adjust the weight as necessary. As always, the session includes a guided warm-up and cool-down to ensure proper preparation and recovery. This workout accommodates all fitness levels!
If you appreciate this class, be sure to explore the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We’ll kick off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following that, we’ll dive into two distinct circuits of exercises.
– **Circuit 1** features four exercises, while **Circuit 2** comprises five exercises.
– Each exercise will be performed for 45 seconds, with 10 seconds allocated for rest/transition between exercises.
– Once all exercises in a circuit are completed, you’ll take a 30-second rest before repeating the circuit.
– You’ll accomplish **four sets** of Circuit 1 (two on the right side, two on the left side) and **three sets** of Circuit 2.
Between the two circuits, you’ll enjoy a 1-minute recovery time. Feel free to pause the video and take additional time if necessary. Always listen to your body and modify or stop if needed.
We’ll wrap up the class with a guided cool-down and stretch to assist your muscles in recovery.
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### Workout Breakdown:
**Warm-Up & Mobility**
– 01:44 – Start with a warm-up that focuses on mobility and dynamic movements.
**Circuit Workout**
– 08:49 – Commence the circuit portion of the 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank with Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 – Conclude with a cool-down and stretch to assist your body’s recovery.
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I hope you relish this lower body strength class! If you’re in search of additional lower body workouts, you can discover them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole