**Lower Body Strength Circuits Class Overview**
This 45-minute class focusing on lower body strength aims to enhance your strength with just one heavy weight (either a dumbbell or kettlebell) and optionally, a resistance band loop. The class features low-impact movements without any jumping, allowing for easy modifications by simply changing the weight. As usual, the session includes a thorough warm-up and cool-down, providing a comprehensive workout experience. This class accommodates all fitness levels!
If you find this class enjoyable, be sure to explore the upper body variant, which will be accessible on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll kick things off with a guided warm-up focusing on mobility and dynamic exercises to prepare the body. Then, we will transition into two separate circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** comprises five exercises.
Every exercise is done for **45 seconds**, followed by **10 seconds** of rest or transition time between exercises. Upon finishing a complete circuit, you’ll receive **30 seconds** of rest before starting again.
– **Circuit 1** is repeated four times (twice on each side).
– **Circuit 2** is repeated three times.
You will enjoy a **1-minute recovery** period between the two circuits. Feel free to pause the video and take extra rest if needed. Always pay attention to your body and modify or stop as required.
We’ll conclude the class with a guided cool-down and stretching session.
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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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you enjoy this lower body strength class! For additional lower body workouts, you can find them categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole