**Lower Body Strength Circuits Class**
This 45-minute lower body strength session aims to enhance strength and stamina using just a single heavy weight (such as a dumbbell or kettlebell) and an optional resistance band loop. The class is low-impact, featuring no jumping, making it easy to modify by changing the weight utilized. As always, a guided warm-up and cool-down are included, making it appropriate for all fitness levels.
If you like this class, don’t forget to check out the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Overview
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
The class begins with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following that, we proceed to the main workout, featuring two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for 45 seconds, with a 10-second rest or transition interval. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is done three times.
Between the circuits, there will be a 1-minute recovery period. You’re welcome to pause the video and take additional time if necessary. Always listen to your body and modify or stop as required. The class wraps up with a guided cool-down and stretch.
### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (with 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 with Knee Drive, Squat
3. Curtsy Lunge with 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 organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole