### Lower Body Strength Circuits Class
This 45-minute lower body strength session emphasizes enhancing strength with a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a structured warm-up and cool-down, and is formulated to be low-impact with no jumping activities. It’s also highly adjustable—simply opt for a lighter weight if necessary—making it appropriate for all levels of fitness.
If you liked this class, make sure to explore the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
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### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### Class Outline:
We’ll kick off with a warm-up concentrating on mobility and dynamic movements to prepare your body for the workout. The main workout features two circuits:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Each exercise is executed for **45 seconds**, followed by **10 seconds** of rest or transition time between each activity. Upon finishing all exercises in a circuit, you’ll take a **30-second rest** before repeating the circuit.
– **Circuit 1** will be performed four times (twice on the right side and twice on the left).
– **Circuit 2** will be completed three times.
You will have a **1-minute break** between the two circuits, but feel free to pause the video and take additional time if desired. Always pay attention to your body and modify or stop as per your needs.
The session wraps up with a guided cool-down and stretching routine.
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### Workout Overview:
**Warm-Up & Mobility:**
– 01:44 – Begin with mobility activities to warm up your body.
**Circuit Workout:**
– 08:49 – Start the circuit workout.
**Circuit 1** (with band placed around thighs):
1. Hip Bridge (one heel raised)
2. Modified Side Plank with Top Knee Lifts
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)
**Cool Down & Stretch:**
– 41:04 – Conclude with a cool-down and stretching session.
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I hope you find joy in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole