**Lower Body Strength Circuits Class Overview**
This 45-minute class focused on lower body strength circuits aims to help you enhance your strength using just one heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, ensuring a low-impact experience with no jumping. It’s easily adjustable by opting for a lighter weight, making it suitable for every fitness level.
If you appreciate this session, don’t miss out on the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Equipment:**
– **Single heavy weight** (I am using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure:**
We kick off with a mobility-focused warm-up, integrating dynamic movements to prepare your body for the workout ahead. The main segment of the class consists of two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise is executed for **45 seconds**, with **10 seconds** for rest/transition in between. After finishing all exercises in a circuit, you will have a **30-second** rest before repeating the circuit.
– You will complete **4 sets of Circuit 1** (twice on the right side, twice on the left).
– You will complete **3 sets of Circuit 2**.
Between the circuits, there will be a **1-minute recovery** break. Feel free to pause the video and take additional time if needed. Always pay attention to your body and adjust or halt if necessary.
The class wraps up with a guided cool-down and stretch.
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### **Workout Breakdown:**
**Warm-Up & Mobility**
– Start: **01:44**
**Circuit Workout**
– Start: **08:49**
**Circuit 1** (Resistance band positioned around thighs)
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank, Abductions of the Top Knee
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. Bear Plank with Knee Taps (bodyweight)
**Cool Down & Stretch**
– Start: **41:04**
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I hope you find enjoyment in this lower body strength class! You can see all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole