**Lower Body Strength Circuits Class**
This 45-minute class focused on lower body strength circuits aims to challenge your muscles using just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a structured warm-up and cool-down, with exercises designed to be low-impact and free from jumping. Modifying is simple—just use a lighter weight, ensuring accessibility for all fitness levels.
If you find this class enjoyable, make sure to check out the upper body variant, which will be released on [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 will start with a mobility-focused warm-up, incorporating dynamic movements to prepare your body. Following that, we will engage in two distinct circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for **45 seconds**, followed by **10 seconds of rest/transition**. Once all exercises in a circuit are completed, you’ll rest for **30 seconds** before repeating the circuit.
– You will perform **four sets of Circuit 1** (two on the right side, two on the left).
– You will perform **three sets of Circuit 2**.
You’ll receive **one minute to recover** between the two circuits. Feel free to pause the video to take additional time if necessary. Always pay attention to your body and modify or stop as needed.
We will conclude the class 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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you find this lower body strength class enjoyable! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole