**Lower Body Strength Circuits Class**
This 45-minute class targeting lower body strength emphasizes developing power with a single heavy weight (either a dumbbell or kettlebell) alongside an optional resistance band loop. The session is crafted to accommodate all fitness levels, featuring no jumping and straightforward modifications (simply use a lighter weight if necessary). As usual, the class starts and concludes with a guided warm-up and cool-down to guarantee a safe and effective exercise experience.
If you like this session, don’t miss the upper body variant, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional resistance band loop**
### Class Layout:
We’ll kick off with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body for the workout. The central part of the class consists of two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is done for 45 seconds, with 10 seconds allocated for rest/transition between moves. Once all exercises in a circuit are completed, you’ll have a 30-second break before cycling through the circuit again.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left side).
– **Circuit 2** is repeated three times.
You’ll receive a 1-minute recovery between the two circuits, but please feel free to pause the video and take additional time if needed. Always pay attention to your body and modify or stop as required. We’ll conclude the class with a guided cool-down and stretch.
### Workout Overview:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (band positioned around thighs):
1. Hip Bridge (with one heel elevated)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, floating)
**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 (using bodyweight)
– **41:04** – Cool Down & Stretch
I hope you find enjoyment in this lower body strength class! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole