**Lower Body Strength Circuits Class**
This 45-minute class dedicated to lower body strength emphasizes enhancing strength with the use of a single heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. The session features a guided warm-up and cool-down, avoiding any jumping exercises, thus allowing easy modification by selecting a lighter weight. It’s a fantastic workout suitable for all fitness levels!
If you find this class enjoyable, don’t miss the upper body edition, which will be accessible on my [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Overview: Lower Body Strength Circuits**
**Equipment Needed:**
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
We will kick off with a guided warm-up centered on mobility and dynamic movements to prepare your body. Following that, we’ll engage in two distinct circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** incorporates five exercises.
Each exercise lasts for 45 seconds, with a 10-second rest or transition period in between. After finishing all the exercises in a circuit, you’ll take a 30-second rest before repeating it.
– **Circuit 1** will be executed four times (twice on the right side and twice on the left).
– **Circuit 2** will be performed three times.
A 1-minute recovery will be available between circuits, but you can pause the video and extend your break as necessary. Always pay attention to your body and adjust or halt as needed.
We will 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 placed around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Lifts
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge leading to Knee Drive, Squat
– Curtsy Lunge leading to Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you have a wonderful experience with this lower body strength class! You can find all of my lower body workouts neatly categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole