**Lower Body Strength Circuits Class**
This 45-minute session emphasizes lower body strength by utilizing a single heavy weight (either a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The class features a structured warm-up and cool-down, and since there are no jumping exercises, modifications can easily be made by opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this class, be sure to explore the upper body equivalent, available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment You’ll Need:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Outline:
We’ll kick off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following this, we’ll transition into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transitions. Once you complete all exercises in a 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 executed three times.
You’ll have a 1-minute recovery period between the two circuits, but feel free to pause the video and take extra time if you need it. Always pay attention to your body’s signals and modify or stop as required. We’ll conclude the class with a guided cool-down and stretching.
### 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, hovering)
**Circuit 2:**
1. Sumo Squat, 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 find this lower body strength class enjoyable! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole