**Lower Body Strength Circuits Class**
This 45-minute circuit class focusing on lower body strength is crafted to enhance strength with a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a structured warm-up and cool-down, ensuring it’s low-impact and free from any jumping. It can be easily adjusted—simply use a lighter weight as required—making it accessible for all fitness levels.
If you like this class, take a look at the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Overview
**Equipment Required:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
The class kicks off with a warm-up aimed at enhancing mobility, featuring dynamic movements to warm up your body and prepare you. Following the warm-up, we dive into two circuits of exercises.
– **Circuit 1** consists of four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for 45 seconds, followed by a brief 10 seconds for rest or transition. Once all exercises in a circuit are completed, you’ll have a 30-second break before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is executed three times.
You’ll enjoy a one-minute recovery between the circuits, but don’t hesitate to pause the video and take extra time if required. Always be attentive to your body’s needs and modify or stop as necessary. The class wraps up with a guided cool-down and stretching session.
### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band placed 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 with Knee Drive, Squat
3. Curtsy Lunge with 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