**Lower Body Strength Circuits Class**
This 45-minute lower body strength session is crafted to enhance strength utilizing just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, and is low-impact with no jumping, allowing for easy modifications by simply opting for a lighter weight if desired. This workout is appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body variant, which will be released this week on my [Patreon](https://www.patreon.com/nicolepearce).
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Overview:
We will kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare the body. The main workout consists of two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts 45 seconds, with a 10-second rest/transition interval. After completing all exercises in a circuit, you’ll have a 30-second rest before starting the circuit again.
– **Circuit 1** will be completed four times (twice on the right side, twice on the left).
– **Circuit 2** will be completed three times.
You’ll have a 1-minute recovery between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as needed.
We will conclude the class with a guided cool-down and stretch.
—
### Workout Breakdown:
**Warm-Up & Mobility:**
– 01:44 – Warm-Up & Mobility
**Circuit Workout:**
– 08:49 – Circuit 1 (with resistance band around thighs)
– Hip Bridge (one heel raised)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
– **Circuit 2:**
– Sumo Squat with Push-Offs x4
– Back Lunge Knee Drive, Squat
– Curtsy Lunge Knee Drive, Squat
– Squat Clean x2, Get Up
– (Bodyweight) Bear Plank Knee Taps
**Cool Down & Stretch:**
– 41:04 – Cool Down & Stretch
—
I hope you have a great time with this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole