**Lower Body Strength Circuits Class**
This 45-minute lower body strength session centers around developing strength with a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping included, allowing for easy modification by simply 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 version, which will be released 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 off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body. Following this, we will transition into two distinct circuits:
– **Circuit 1** contains four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for 45 seconds, with 10 seconds of rest or transition time in between. After finishing all exercises in a circuit, you’ll enjoy a 30-second break before repeating the circuit.
– **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 1-minute recovery between the two circuits, but feel free to pause the video and take additional time if you wish. Always pay attention to your body and adjust or stop as needed.
We’ll conclude the class with a guided cool-down and stretching session.
### 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
I hope you find enjoyment in this lower body strength class! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole