**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session emphasizes strength building with a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class is crafted to be low-impact, avoiding any jumping, making it ideal for participants of all fitness levels. As usual, the session features a guided warm-up and cool-down, with easy modifications available—simply choose a lighter weight if necessary.
If this class resonates with you, don’t forget to explore the upper body variant, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Format:
We’ll kick off with a guided warm-up aimed at mobility, including dynamic movements to heat up your body. The workout includes two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise will be carried out for **45 seconds**, succeeded by **10 seconds** of rest or transition. After finishing all exercises in a circuit, you will have a **30-second rest** before heading into the next round.
– **Circuit 1**: You will execute four sets (two for the right side, two for the left).
– **Circuit 2**: You will complete three sets.
Between the two circuits, there will be a **1-minute recovery** interval. Feel free to pause the video and take longer if necessary. Always pay attention to your body and adjust or cease as needed.
We’ll conclude the class with a guided cool-down and stretch.
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### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band placed 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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
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I hope you find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole