**Lower Body Strength Circuits Class**
This 45-minute class focuses on lower body strength, aiming to enhance both strength and endurance with just a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, and it is low-impact with no jumping activities involved. It’s also very adaptable—simply opt for a lighter weight if necessary—making it suitable for all fitness levels.
If you like this session, don’t miss out on the upper body version, 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, featuring dynamic movements to prepare your body for the workout. Following the warm-up, we’ll transition into two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is done for 45 seconds, with a 10-second rest or transition interval. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1** will be executed four times (twice on the right side, twice on the left).
– **Circuit 2** will be executed three times.
You’ll have a one-minute recovery period between the two circuits, but don’t hesitate to pause the video and take longer if necessary. Always listen to your body, and feel free to modify or take breaks 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** (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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, 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 access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole