**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session aims to enhance both strength and endurance using only one heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping involved, making it straightforward to adjust by simply opting for a lighter weight if necessary. This workout caters to all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be accessible on my [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### **Class Equipment:**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
—
### **Class Structure:**
We commence with a guided warm-up that emphasizes mobility and dynamic movements to prepare the body. Following that, we transition into the main workout, which is composed of two circuits.
– **Circuit 1** contains four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds** of rest or transition time in between. After finishing the circuit, you’ll rest for **30 seconds** before cycling through it again.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
You’ll have a **1-minute recovery** interval between the two circuits. Feel free to pause the video and take additional rest as needed. Always listen to your body and adjust or stop as required.
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 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 workout enjoyable! If you’re interested in additional lower body routines, you can find them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole