**Overview of Lower Body Strength Circuits Class**
This 45-minute class focuses on lower body strength circuits, utilizing just one heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. Featuring a guided warm-up and cool-down, this session is ideal for participants of all fitness levels. There’s no jumping required, and adjustments can be made by opting for a lighter weight. It’s a fantastic workout fit for everyone!
If you like this class, make sure to explore the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Required Equipment:
– **A single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Format:
We start with a guided warm-up, emphasizing mobility and dynamic movements to prepare your body. Following that, we engage in the circuit workout, which is made up of two distinct circuits.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, with a 10-second rest or transition in between. Upon finishing all exercises in a circuit, a 30-second rest is provided before we repeat the circuit.
– **Circuit 1**: You will complete four sets (two on the right side, two on the left).
– **Circuit 2**: You will complete three sets.
There will be a one-minute recovery time between the two circuits, but you are welcome to pause the video and take additional time if necessary. Always heed your body’s signals and feel free to modify or rest as required.
The class concludes with a guided cool-down and stretching session.
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### Workout Summary:
**Warm-Up & Mobility**
– Start: 01:44
**Circuit Workout**
– Start: 08:49
**Circuit 1** (with resistance band placed around thighs, if applicable)
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Raises
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 Lift, Squat
3. Curtsy Lunge with Knee Lift, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– Start: 41:04
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I hope you enjoy this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole