**Lower Body Strength Circuits Class Overview**
This 45-minute class targeting lower body strength is crafted to put your muscles to the test using just one heavy weight (a dumbbell or kettlebell) and optionally a resistance band loop. The session features a guided warm-up and cool-down, is low-impact with no jumping, and can easily be adjusted by modifying the weight, making it appropriate for all fitness levels.
If you like this class, don’t miss out on the upper body variant, which will be accessible 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 kick off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to gradually increase body temperature. Then, we transition into two circuits of exercises.
– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.
Each exercise is done for 45 seconds, followed by a 10-second rest or transition time between movements. Once all exercises in a circuit are completed, you’ll have a 30-second rest before repeating the circuit.
– **Circuit 1** is done four times (twice on the right, twice on the left).
– **Circuit 2** is performed three times.
You will have a one-minute recovery period between the two circuits. Feel free to pause the video and take additional time if necessary. Always listen to your body and modify or stop as needed.
We’ll conclude the class with a guided cool-down and stretch to promote muscle recovery.
—
### 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, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge 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 class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole