**Lower Body Strength Circuits Class**
This 45-minute class focuses on lower body strength circuits utilizing a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, allowing for easy modifications according to your fitness level. To increase or decrease the intensity, simply choose a lighter weight. This workout is appropriate for all fitness levels!
If you like this session, don’t forget 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 am using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll start with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following that, we will move into two distinct circuits:
– **Circuit 1** is composed of four exercises.
– **Circuit 2** contains five exercises.
Each exercise lasts for 45 seconds with a 10-second rest/transition period between them. Once all exercises in a circuit are completed, you’ll have a 30-second rest prior to repeating the circuit.
– **Circuit 1** will be repeated four times (twice on the right side, twice on the left).
– **Circuit 2** will be repeated three times.
You’ll receive a one-minute rest between the two circuits, but feel free to pause the video for additional time if needed. Always pay attention to your body and adjust 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 resistance band around thighs):
1. Hip Bridge (one heel lifted)
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 find enjoyment in this lower body strength class! You can explore all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole