**Lower Body Strength Circuits Class**
In this 45-minute session dedicated to lower body strength, we concentrate on enhancing strength with a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class is structured to be low-impact, featuring no jumping, allowing for straightforward modifications by merely adjusting the weight. As per usual, the session includes a guided warm-up and cool-down, making it suitable for participants of all fitness levels.
Should you find this class enjoyable, don’t forget to explore the upper body variation, which will be accessible on my [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 Overview:
We’ll kick things off with a guided warm-up that emphasizes mobility and dynamic movements to gradually raise your body temperature. Afterward, we’ll proceed to two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
Each exercise will be executed for 45 seconds, followed by a 10-second rest/transition phase. Upon finishing all the exercises in a circuit, you will have a 30-second rest before repeating the circuit.
– **Circuit 1** is done four times (twice on each side).
– **Circuit 2** is completed three times.
You will get a one-minute break between the two circuits, but you are welcome to pause the video and take additional time if required. Always heed your body’s signals and adjust or cease activities as needed.
We’ll conclude the class with a guided cool-down and stretch to facilitate muscle recovery.
### 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I trust you will find joy 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