**Lower Body Strength Circuits Class**
This 45-minute lower body strength session is crafted to enhance strength utilizing just one substantial weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, making modifications simple by changing the weight. It’s an excellent workout suited for all fitness levels!
If you like this session, don’t forget to explore the upper body variation, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We’ll kick off with a warm-up that emphasizes mobility and dynamic movements to prepare your body for the workout. Following that, we’ll transition into two separate circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** includes five exercises.
Every exercise is executed for 45 seconds, with a 10-second rest/transition interval between exercises. After finishing all movements in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is carried out three times.
You’ll have a one-minute break between the circuits, but feel free to pause the video and take additional time if required. Always heed your body and modify or cease as necessary.
We’ll conclude the class with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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 joy in this lower body strength class! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole