**Lower Body Strength Circuits Class**
This 45-minute lower body strength session emphasizes enhancing strength through a singular heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping involved, allowing for easy modifications by opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you find this class enjoyable, make sure to explore the upper body edition, which will be released on [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 Overview:
We kick off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following that, we transition into two distinct exercise circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts for **45 seconds**, succeeded by **10 seconds of rest/transition time**. Upon completing all exercises in a circuit, you’ll enjoy a **30-second rest** before initiating the circuit again.
– **Circuit 1** is performed four times (twice on the right, twice on the left).
– **Circuit 2** is executed three times.
Between the circuits, there’s a **1-minute recovery** interval, but you’re welcome to pause the video and take additional time if necessary. Always heed your body’s signals and make modifications or halt if needed.
The session concludes with a guided cool-down and stretching routine.
### 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, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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