**Lower Body Strength Circuits Class**
This 45-minute session for lower body strength emphasizes enhancing power with just one heavy weight (a dumbbell or kettlebell is ideal) and an optional resistance band loop. The class features a structured warm-up and cool-down and is crafted to be low-impact, avoiding any jumping. It can be easily adjusted—just select a lighter weight if necessary—making it appropriate for all abilities.
If you find this class enjoyable, don’t forget to explore my upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week!
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll start with a guided warm-up, concentrating on mobility and dynamic movements to warm up your body. Following that, we’ll transition into two distinct circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.
Each exercise is performed for **45 seconds**, with **10 seconds** of rest or transition time in between. After finishing a complete circuit, you’ll have a **30-second** rest before starting again.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You’ll enjoy a **1-minute** recovery between the two circuits, but you’re welcome to pause the video and take additional time if necessary. Always pay attention to your body and modify or cease activity as required.
We’ll conclude the class with a guided cool-down and stretching session.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (with resistance band around thighs):**
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Abductions of Top Knee
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2:**
1. Sumo Squat with Push-Offs x4
2. Back Lunge to Knee Drive, then Squat
3. Curtsy Lunge to Knee Drive, then Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find enjoyment in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole