**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session aims to challenge your muscles utilizing just one heavy weight (whether it be a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, and it’s designed to be low-impact with no jumping. It’s also easily adjustable—simply select a lighter weight if necessary—making it appropriate for all fitness levels.
If you appreciate this class, make sure to explore the upper body counterpart, which will be available 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’ll kick off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following that, we’ll proceed into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise will be executed for 45 seconds, with a 10-second rest/transition period between moves. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before starting the circuit again.
– **Circuit 1** is performed four times (twice on the right side and twice on the left).
– **Circuit 2** is performed three times.
You’ll have a 1-minute recovery between the two circuits, but feel free to pause the video and take additional time if required. Always pay attention to your body and modify or stop as necessary.
We’ll conclude the session with a guided cool-down and stretch.
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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, Push Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with 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 find enjoyment in this lower body strength session! For additional lower body workouts, you can locate them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole