**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is tailored to help you develop strength using a single heavy weight (a dumbbell or kettlebell works well) along with an optional resistance band loop. The session features a structured warm-up and cool-down, and is designed to be low-impact without any jumping. Easy modifications are available—just opt for a lighter weight if necessary—making it suitable for all fitness levels.
If you like this class, don’t forget to explore the upper body edition, which will be released this week on [Patreon](https://www.patreon.com/nicolepearce).
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We will start with a guided warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. The main workout is divided into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise will be performed for **45 seconds**, followed by **10 seconds of rest/transition time** between exercises. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: You will complete four sets (two on the right side, two on the left).
– **Circuit 2**: You will complete three sets.
There will be a **1-minute recovery** period between the two circuits. Feel free to pause the video for additional time if needed. Always pay attention to your body and adjust or stop as required.
The class will conclude with a guided cool-down and stretch.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with optional resistance band loop 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope you have a great time with this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole