**Lower Body Strength Circuits Class**
This 45-minute class focused on lower body strength circuits is crafted to target your legs and glutes utilizing just one heavy weight (a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping included, allowing for easy modifications by simply selecting a lighter weight. This workout caters to all fitness levels!
If you like this class, don’t forget to explore the upper body variant, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We’ll kick off with a guided warm-up concentrating on mobility and dynamic movements to ensure your body is ready. Following that, we’ll proceed into two distinct circuits:
– **Circuit 1:** Consists of four exercises
– **Circuit 2:** Consists of five exercises
Every exercise lasts for 45 seconds, with a subsequent 10 seconds allotted for rest or transition. After finishing all the exercises in a circuit, you’ll have a 30-second rest before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You’ll receive a 1-minute recovery break between the two circuits, but feel free to pause the video for extra time if required. Always pay attention to your body and adjust or stop when necessary. We’ll conclude the class with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (with resistance 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 relish this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole