**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is crafted to enhance strength and endurance using just a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down and is low-impact, with no jumping exercises. It’s also highly adaptable—simply select a lighter weight if necessary—making it appropriate for every fitness level.
If you like this session, don’t forget to explore the upper body variant, which will be accessible on [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 will initiate the class with a warm-up aimed at improving mobility and incorporating dynamic movements to prepare your body. Next, we will dive into two unique circuits of exercises.
– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.
Each exercise will be performed for 45 seconds, followed by a 10-second rest/transition period. Once all exercises in a circuit are completed, you will take a 30-second break before repeating the circuit.
– **Circuit 1** will be done four times (twice on the right side, twice on the left).
– **Circuit 2** will be conducted three times.
You will have a 1-minute recovery break between the two circuits. Feel free to pause the video and take extra time if you need it. Always pay attention to your body and adapt or pause as required.
The class will conclude with a guided cool-down and stretch.
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### 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
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I hope this lower body strength class brings you joy! You can find all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole