**Lower Body Strength Circuits Class**
This 45-minute class focusing on lower body strength circuits aims to enhance both strength and endurance utilizing just one heavy weight (either a kettlebell or dumbbell) alongside an optional resistance band loop. The session features a guided warm-up and cool-down, making it suitable for individuals at every fitness level. There is no jumping involved, and modifications are straightforward—simply choose a lighter weight if necessary.
If you find this class enjoyable, don’t forget to explore my upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Outline:
We will start with a guided warm-up concentrating on mobility, incorporating dynamic movements to prepare your body. Following that, we’ll jump into two unique circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for 45 seconds with a 10-second rest/transition interval in between. Once all exercises in a circuit are completed, you will have a 30-second rest period before repeating that circuit.
– **Circuit 1** is repeated four times (twice on each side).
– **Circuit 2** is performed three times.
A one-minute recovery interval separates the two circuits. You are welcome to pause the video and take additional time if necessary. Always pay attention to your body and feel free to modify or stop when required.
We will conclude the session with a guided cool-down and stretch.
### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with band positioned around thighs):
1. Hip Bridge (with 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
I hope you have a great time with this lower body strength class! You can find a collection of all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole