**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit class aims to put your muscles to the test using a single heavy weight, like a dumbbell or kettlebell, along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, allowing for easy modifications with a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this class, make sure to explore the upper body equivalent, which will be released 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 Outline:
We kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following this, we transition into two distinct circuits.
– **Circuit 1:** Comprises 4 exercises.
– **Circuit 2:** Comprises 5 exercises.
Each exercise lasts for 45 seconds, with a 10-second rest/transition interval in between. After finishing all the exercises in a circuit, you’ll take a 30-second break before repeating that circuit.
– **Circuit 1:** You’ll complete 4 sets (2 sets on the right side, 2 sets on the left side).
– **Circuit 2:** You’ll complete 3 sets.
You’ll have a 1-minute recovery time between the two circuits. Feel free to pause the video and take additional time if needed. Always pay attention to your body and adapt or halt as required.
We conclude the class with a guided cool-down and stretch.
—
### Workout Overview:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band 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
—
I hope you find this lower body strength class enjoyable! You can locate all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole