**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session is crafted to enhance strength using just 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, making it appropriate for all fitness levels. No jumping is involved, and adjustments are simple—just choose a lighter weight if necessary. This workout is ideal for anyone aiming to fortify their lower body!
If you appreciate this class, don’t miss the upper body variant, which will be available on [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 Overview:
The class kicks off with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. Following that, we transition into two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** encompasses five exercises.
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest or transition time. After finishing all the exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.
– Circuit 1 is executed four times (twice on the right side, twice on the left).
– Circuit 2 is completed three times.
You’ll have a one-minute recovery period between the two circuits, but feel free to pause the video and take additional time if necessary. Always heed your body and modify or stop as needed. The class wraps up with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat, 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 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