**Lower Body Strength Circuits Class**
This 45-minute class focusing on lower body strength circuits is crafted to develop strength utilizing just a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session encompasses a guided warm-up and cool-down, with no jumping required, making it simple to adjust by opting for a lighter weight if necessary. It’s an excellent workout suitable for every fitness level!
If you find this class enjoyable, don’t forget to take a look at the upper body variant, 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 Structure:
We’ll kick off with a guided warm-up that emphasizes mobility, including dynamic movements to help generate heat and ready your body for the workout. Following the warm-up, we’ll progress into two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
Each exercise is executed for 45 seconds, succeeded by 10 seconds of rest/transition time. Upon finishing all exercises in a circuit, you’ll have a 30-second rest before restarting the circuit.
– **Circuit 1** will be performed four times (twice on the right side, twice on the left).
– **Circuit 2** will be completed three times.
You’ll receive a 1-minute recovery period between the two circuits; however, feel free to pause the video and extend your break if needed. Always pay attention to your body, and modify or halt as required. 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 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool-Down & Stretch
I hope you find enjoyment in this lower body strength class! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole