**Lower Body Strength Circuits Class**
This 45-minute lower body strength session is designed to develop strength using just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. As always, the class features a guided warm-up and cool-down. There’s no jumping involved, and the exercises can be easily adjusted—simply use a lighter weight if necessary. This workout caters to all fitness levels!
If you like this class, be sure to explore the upper body version, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We’ll start with a guided warm-up aimed at enhancing mobility, incorporating dynamic movements to generate warmth. Then, we’ll jump into two separate circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.
Every exercise lasts for 45 seconds, with 10 seconds of rest or transition time in between. Upon finishing all exercises in the circuit, you will receive a 30-second break 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 will have a one-minute rest period. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop as needed.
We will conclude the class with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with the resistance band positioned around the thighs):
1. Hip Bridge (with one heel raised)
2. Modified Side Plank featuring 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, followed by Squat
3. Curtsy Lunge with Knee Drive, followed by 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 view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole