**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit session emphasizes enhancing strength with a single heavy weight (either a kettlebell or dumbbell) and an optional resistance band loop. The class features a guided warm-up and cool-down, designed to be low-impact without any jumping involved. It’s also easily adjustable—simply use a lighter weight if necessary—making it perfect for all fitness levels.
If you find this class enjoyable, don’t forget to explore the upper body version, which will be available on my [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 Overview:
We’ll kick off with a guided warm-up that prioritizes mobility and dynamic movements to prepare your body. The workout is split into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest/transition. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating it.
– **Circuit 1** is completed four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
There will be a 1-minute recovery between the two circuits, but feel free to pause the video and take additional time if necessary. Always listen to your body and adjust or stop as you need. 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 band around thighs):
1. Hip Bridge (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 with Push-Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **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