**Lower Body Strength Circuits Class**
This 45-minute class concentrates on enhancing lower body strength utilizing a single heavy weight (either a dumbbell or kettlebell) along with a resistance band loop if desired. The session features a guided warm-up and cool-down and is designed to be low-impact, ensuring there are no jumping exercises. It can be easily adjusted—simply select a lighter weight if necessary—making it appropriate for individuals at any fitness level.
If you appreciate this session, don’t miss out on the upper body variant, which will be accessible 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 start with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Then, we proceed into two distinct circuits of exercises.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
Every exercise is performed for 45 seconds, followed by a 10-second rest or transition period. Once you finish all exercises in a circuit, you will take a 30-second break before repeating that circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You will have a 1-minute recovery interval between the two circuits, but you can always pause the video and take additional time if necessary. Make sure to listen to your body and adjust or stop as needed. The class concludes with a guided cool-down and stretching session.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band positioned 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 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