**Lower Body Strength Circuits Class**
This 45-minute lower body strength session aims to enhance strength and stamina using only one substantial weight (a dumbbell or kettlebell) and an optional resistance band loop. The class features a structured warm-up and cool-down, ensuring a low-impact experience without any jumping. Modifications are simple—just choose a lighter weight if necessary—making it suitable for participants of all fitness levels.
If this class resonates with you, don’t forget to explore the upper body alternative, set to launch on [Patreon](https://www.patreon.com/nicolepearce) this week!
### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Layout:
We kick off with a guided warm-up aimed at improving mobility, employing dynamic movements to gradually elevate body temperature. Following this, we dive into two distinct circuits of exercises.
– **Circuit 1** includes four exercises.
– **Circuit 2** involves five exercises.
Every exercise lasts for 45 seconds, with a 10-second break or transition time in between. After finishing all exercises in a circuit, you’ll take a 30-second rest before starting over.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
There’s a one-minute rest period between the two circuits, but you can pause the video and take additional time if you need to. Always pay attention to your body and adjust or cease as necessary.
The class concludes with a guided cool-down and stretch.
### Workout Summary:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with 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 find enjoyment in this lower body strength class! All of my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole