**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session emphasizes strength building with a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class is structured to accommodate all fitness levels, with no jumping required, and modifications are straightforward—simply choose a lighter weight if necessary. As per usual, the session features a guided warm-up and cool-down to promote a safe and effective workout.
If you appreciate this class, make sure to check out the upper body equivalent, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We’ll kick off with a mobility-oriented warm-up, integrating dynamic movements to prepare your body for the session. The primary workout comprises two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for **45 seconds**, followed by **10 seconds** of rest or transition time between moves. Once all exercises in a circuit are finished, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1**: Executed four times (twice on the right side, twice on the left).
– **Circuit 2**: Done three times.
You’ll enjoy a **1-minute recovery** between the circuits, but feel free to pause the video and take additional time if required. Always pay attention to your body and adjust or stop as necessary. We’ll conclude the class with a guided cool-down and stretching session.
### 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 class! You can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**