**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuit session aims to enhance strength utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class is designed to be low-impact with no jumping movements, allowing for easy modifications by simply selecting a lighter weight if necessary. As always, the class includes a guided warm-up and cool-down, making it appropriate for participants of all fitness levels.
If you find this class enjoyable, don’t forget to explore the upper body version, which will be available on [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 will commence with a guided warm-up, concentrating on mobility and dynamic movements to prepare the body. Following that, we will proceed into two distinct circuits:
– **Circuit 1:** 4 exercises
– **Circuit 2:** 5 exercises
Each exercise will be executed for **45 seconds**, followed by **10 seconds** of rest/transition time. After completing all exercises in a circuit, you will receive **30 seconds** of rest prior to repeating the circuit.
– **Circuit 1** will be performed four times (twice on the right side, twice on the left).
– **Circuit 2** will be done three times.
You will have a **1-minute recovery** between the two circuits, but feel free to pause the video and take additional time if necessary. Always listen to your body and adjust or take breaks as needed.
We will conclude the class with a guided cool-down and stretching session.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (band placed around thighs):
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Upper 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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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