**Lower Body Strength Circuits Class**
This 45-minute session dedicated to lower body strength is designed to enhance both strength and mobility utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class incorporates a structured warm-up and cool-down, with no jumping movements, allowing for easy modifications by opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you liked this class, don’t forget to explore the upper body version, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### **Class Overview: Lower Body Strength Circuits**
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– (Optional) Resistance band loop
We will start with a guided warm-up emphasizing mobility, featuring dynamic movements to properly warm up your body. Following that, we will engage in two distinct circuits.
– **Circuit 1** is comprised of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise will be executed for 45 seconds, interspersed with 10 seconds of rest/transition between movements. Once you finish all exercises in a circuit, you’ll take a 30-second rest before repeating that circuit.
– You’ll perform **four sets** of Circuit 1 (two sets on the right side and two sets on the left).
– You’ll complete **three sets** of Circuit 2.
There will be a one-minute recovery period between the two circuits. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals and feel free to modify or take breaks as required. We will conclude the class with a guided cool down and stretching session.
### **Workout Breakdown**
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (using a resistance band around thighs):
1. Hip Bridge (with one heel lifted)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you appreciate this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole