**Lower Body Strength Circuits Class**
This 45-minute session targets lower body strength, utilizing only one heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping required, allowing for easy modifications by opting for a lighter weight if preferred. It’s an excellent workout suitable for all fitness levels!
If you like this session, make sure to check out the upper body counterpart, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We kick off with a warm-up focused on mobility, incorporating dynamic movements to prepare the body for the session. The primary workout consists of two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for 45 seconds, followed by 10 seconds of rest or transition time between movements. After finishing the circuit, you’ll take a 30-second break before repeating it.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
You’ll have a one-minute recovery between the two circuits, but feel free to pause the video for additional time if necessary. Always tune into your body, and adjust or stop as needed. We’ll 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 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 have a great time with this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole