**Lower Body Strength Circuits Class**
This 45-minute class emphasizes lower body strength training with just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session includes a structured warm-up and cool-down, and is designed without jumping, allowing for easy modification by opting for a lighter weight if necessary. It caters to all fitness levels!
If you like this session, don’t forget to explore the upper body counterpart, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### **Equipment Needed:**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### **Class Structure:**
We will kick off with a guided warm-up targeting mobility and dynamic movements to prepare your body. Following that, we will engage in two distinct circuits:
– **Circuit 1** includes four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts for **45 seconds**, with a **10 seconds** rest/transition period in between. Upon finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1** will be repeated four times (twice on each side).
– **Circuit 2** will be completed three times.
You will have **1 minute** to recover between the two circuits. Feel free to pause the video and take additional time if necessary—always listen to your body and adjust or stop as needed.
The session concludes with a guided cool-down and stretching.
### **Workout Breakdown:**
– **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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find this lower body strength class enjoyable! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole