**Lower Body Strength Circuits Class**
This 45-minute class targeting lower body strength emphasizes developing power using just one substantial weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, with no jumping movements, making it easy to tailor to your fitness level. If you want a gentler workout, simply select a lighter weight. This class is suitable for all fitness abilities!
If you liked this class, don’t forget to explore the upper body variant, which will be accessible on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We kick off with a guided warm-up, targeting mobility and dynamic movements to prepare your body. Following this, we transition into two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. Once all exercises in a circuit are completed, you’ll have a 30-second break before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
In between the two circuits, a 1-minute recovery is provided. You’re welcome to pause the video and take additional time if necessary. Always listen to your body and modify or stop as needed.
The class concludes with a guided cool-down and stretch.
### Workout Breakdown:
– **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, suspended)
**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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find this lower body strength class enjoyable! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole