**Lower Body Strength Circuits Class**
This 45-minute strength class for the lower body focuses on your legs and glutes using a single 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 since there are no jumping exercises, it can be easily modified by adjusting the weight. This class is perfect for individuals of all fitness levels, whether you’re just starting out or are more experienced!
If you like this class, don’t forget to check out the upper body version, which will be available on my [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 Overview:
We’ll kick things off with a mobility-focused warm-up, featuring dynamic movements to get your body prepared. The workout is split into two circuits:
– **Circuit 1** entails four exercises.
– **Circuit 2** features five exercises.
Every exercise lasts for 45 seconds, with a 10-second rest or transition period. Once you finish all exercises in a circuit, take a 30-second break before going through the circuit again.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You’ll have a one-minute recovery period between the two circuits. Feel free to pause the video and take extra time if necessary. Always be attentive to your body and feel free to modify or stop when needed.
The session wraps up with a guided cool-down and stretch to assist in your recovery.
### 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 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 have a great time with this lower body strength class! You can discover more of my lower body workouts [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole