**Lower Body Strength Circuits Class**
This 45-minute session focuses on enhancing lower body strength using a single heavy weight (like a dumbbell or kettlebell) and an optional resistance band loop. The class is crafted without any jumping and is easily adjustable—simply opt for a lighter weight if necessary. As usual, the session features a guided warm-up and cool-down, making it suitable for all fitness levels.
If you appreciate this class, don’t miss out on the upper body version, set to launch on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We kick things off with a guided warm-up emphasizing mobility and dynamic movements to ensure your body is prepared for the workout. The main exercise portion consists of two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition. After completing all exercises in a circuit, you will rest for 30 seconds before starting again.
– **Circuit 1**: You’ll perform four sets (two on the right side and two on the left).
– **Circuit 2**: You’ll do three sets.
Between the circuits, you will enjoy a 1-minute recovery period. Feel free to pause the video and take additional time if needed. Always pay attention to your body and adjust or stop as required.
We 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 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, 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 have a great time in this lower body strength class! All my lower body workouts are organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole