**Lower Body Strength Circuits Class**
This 45-minute lower body strength session emphasizes enhancing strength with a single hefty weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and a cool-down, designed to be low-impact with no jumping involved. It’s also easily adaptable—just opt for a lighter weight if necessary—making it appropriate for all fitness levels.
If you like this class, make sure to check out the upper body variant, which will be accessible on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll kick off with a warm-up centered on mobility and dynamic movements to prepare the body for the workout. The main workout is composed of two circuits:
– **Circuit 1** contains four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is carried out for 45 seconds, followed by 10 seconds for rest/transition. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1** is executed four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
Between the circuits, you’ll have a 1-minute recovery interval, but feel free to pause the video and take additional time if necessary. Always listen to your body and adjust or pause as needed. The class wraps up 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 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 have a great time with this lower body strength session! For more lower body workouts, you can find them organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole