**Lower Body Strength Circuits Class**
This 45-minute lower body strength session centers on enhancing strength with just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class incorporates a guided warm-up and cool-down, with no jumping required, making it simple to adjust by merely changing the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body counterpart, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We’ll kick off with a guided warm-up, emphasizing mobility and involving dynamic movements to prepare your body. The workout is divided into two circuits:
– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for 45 seconds, followed by 10 seconds for rest or transition. After finishing all exercises in a circuit, you’ll take a 30-second rest before repeating the circuit.
– **Circuit 1** will be repeated four times (twice on the right side and twice on the left).
– **Circuit 2** repeats three times.
There’s a one-minute recovery between the two circuits, but feel free to pause the video to take extra time if needed. Always listen to your body and adjust or stop as necessary. The class wraps up with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you find this lower body strength class enjoyable! You can discover more of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole