**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuit class is crafted to assist you in building strength using just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping included, making it simple to adjust by opting for a lighter weight if necessary. This workout caters to all fitness levels!
If you find this class enjoyable, make sure to explore the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m working with a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll kick things off with a guided warm-up aimed at improving mobility, incorporating dynamic movements to prepare your body. After that, we’ll move on to two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** features five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition time**. Once all exercises in a circuit are completed, you’ll take a **30 seconds** rest before repeating the circuit.
– **Circuit 1** is done four times (twice on the right side, twice on the left).
– **Circuit 2** is completed three times.
You’ll receive a **1-minute recovery** between the two circuits. Feel free to pause the video and take extra rest if necessary—always heed your body’s signals and modify or stop as required.
We’ll conclude the class with a guided cool-down and stretching.
### 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 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 (using bodyweight)
– **41:04** – Cool Down & Stretch
I hope you enjoy this lower body strength class! You can find all my lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole