**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on lower body strength circuits designed to enhance strength with just one heavy weight (either a kettlebell or a dumbbell) and an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, allowing for easy modifications simply by adjusting the weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t miss the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
—
### Equipment Needed:
– **Single heavy weight** (I’ll be using a 20 lb dumbbell)
– **Optional**: Resistance band loop
—
### Class Structure:
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare the body. Following that, we will transition into two distinct circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for 45 seconds, with a 10-second rest/transition period. After completing all exercises in a circuit, you will have a 30-second break before starting again.
– **Circuit 1** is completed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You will have a 1-minute recovery between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or take breaks as needed.
The session wraps up with a guided cool-down and stretching.
—
### 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 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
—
I hope you find this lower body strength class enjoyable! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole