**Lower Body Strength Circuits Class**
This 45-minute class focuses on lower body strength circuits, crafted to push your muscles using only one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, and it can be easily adjusted for your fitness level—just choose a lighter weight if necessary. Additionally, there’s no jumping required, making it suitable for all fitness levels!
If you like this session, make sure to explore the upper body counterpart, which will be released on my [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 aimed at mobility, incorporating dynamic movements to gradually increase warmth. Following that, we’ll move into two separate circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** features five exercises.
Every exercise lasts for **45 seconds**, with **10 seconds** allocated for rest/transition between exercises. Upon finishing all exercises in a circuit, you’ll enjoy **30 seconds** of rest prior to repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
You’ll receive a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra time if necessary. Always pay attention to your body and adjust or stop as needed.
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 raised)
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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you have a great time with this lower body strength class! You can find all my lower body workouts conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole