**Lower Body Strength Circuits Class**
This 45-minute lower body strength session emphasizes strength development using just one heavy weight (dumbbell or kettlebell) along with an optional resistance band loop. The class is structured to accommodate all fitness levels, featuring no jumping and straightforward modifications available (simply choose a lighter weight if necessary). As always, the class includes a guided warm-up and cool-down to promote a safe and fruitful workout.
If you like this class, don’t forget to explore the 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 will commence with a guided warm-up centered on mobility and dynamic movements to prepare your body. Following that, we will engage in two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is conducted for 45 seconds, with a 10-second rest/transition time in between. After finishing all exercises within a circuit, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
You’ll receive a 1-minute recovery between the two circuits, but you are welcome to pause the video and take extra time if necessary. Always listen to your body and adapt or halt as needed. We will conclude the class with a guided cool-down and stretch.
### 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 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