**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session is crafted to enhance strength and endurance, utilizing just one substantial weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, without any jumping exercises, allowing for easy modifications according to your fitness level. If you wish to simplify the workout, just select a lighter weight. This session is appropriate for all fitness capabilities!
If you appreciate this class, don’t miss the upper body variant, which will be launched 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 will kick off with a guided warm-up targeted at mobility and dynamic movements to prepare your body. Following this, we will engage in two distinct circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise will be executed for **45 seconds**, with a **10 seconds of rest/transition** between each move. After finishing all exercises in a circuit, you will have a **30-second rest** before repeating the circuit.
– **Circuit 1:** You’ll perform four sets (twice on the right side, twice on the left).
– **Circuit 2:** You’ll go through three sets.
In between the two circuits, you’ll have a **1-minute recovery** interval. Feel free to pause the video and extend your break if necessary. Always heed your body’s signals and adapt or take a break as required.
We will conclude the class with a guided cool-down and stretch to assist your muscles in recovery.
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### Workout Breakdown:
– **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, then Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat with Push Offs x4
2. Back Lunge with Knee Drive, then Squat
3. Curtsy Lunge with Knee Drive, then Squat
4. Squat Clean x2, then Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**