**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session aims to challenge and sculpt your muscles using only one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The class is designed to be suitable for all fitness levels, featuring no jumping and offering easy modifications (just use a lighter weight if necessary). As always, the session includes a guided warm-up and cool-down to provide a safe and effective workout experience.
If you like this class, don’t forget to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll start with a warm-up focusing on mobility, incorporating dynamic movements to prepare your body for the workout ahead. The main part of the class consists of two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds** for rest or transition. After completing all exercises in a circuit, you’ll rest for **30 seconds** before starting the circuit again.
– **Circuit 1** will be repeated **four times** (twice on the right side, twice on the left).
– **Circuit 2** will be repeated **three times**.
You’ll enjoy a **1-minute recovery** between the two circuits, but feel free to pause the video and take more time if you need it. Always listen to your body and adjust or stop as you see fit.
We’ll conclude the class with a guided cool-down and stretch to assist your muscles in recovering.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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 Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find enjoyment in this lower body strength class! For additional lower body workouts, you can explore them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole