**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session aims to enhance strength using only one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool down, with no jumping involved, allowing for easy modifications by simply changing the weight. It’s an excellent workout for every fitness level!
If you like this session, make sure to explore the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Summary:
We will start with a guided warm-up, concentrating on mobility and including dynamic movements to generate warmth. Afterward, we will transition into two distinct circuits of exercises.
– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.
Each exercise will be performed for **45 seconds**, followed by **10 seconds** of rest or transition time. After finishing all exercises in a circuit, you’ll take a **30 seconds** rest before repeating the circuit.
– You will complete **four sets** of Circuit 1 (two on the right side, two on the left).
– You will complete **three sets** of Circuit 2.
Between the circuits, you’ll have a **1-minute recovery**, but feel free to pause the video and take longer if necessary. Always pay attention to your body and modify or stop as needed.
We will end the class with a guided cool down and stretch.
### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with band around thighs):
1. Hip Bridge (one heel lifted)
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
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