**Lower Body Strength Circuits Class**
This 45-minute lower body strength session is aimed at enhancing strength by utilizing just a singular heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a structured warm-up and cool-down, and it’s low-impact without any jumping. It’s also highly adjustable—simply opt for a lighter weight if necessary—making it appropriate for all fitness levels.
If this session appeals to you, don’t forget to explore the upper body version, which will be available on my [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 Overview:
We’ll kick off with a guided warm-up emphasizing mobility and dynamic movements to prepare the body. Following that, we’ll transition into two distinct circuits of exercises.
– **Circuit 1**: Four exercises, each performed for 45 seconds with 10 seconds of rest/transition time in between. Upon finishing all four exercises, you’ll take a 30-second break before repeating the circuit. You’ll complete four sets of Circuit 1 (two sets on the right side, two sets on the left).
– **Circuit 2**: Five exercises, also executed for 45 seconds each with 10 seconds of rest/transition time. You will complete three sets of this circuit.
There will be a one-minute recovery break between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or cease as required.
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 optional 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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you find joy in this lower body strength class! You can access all my lower body workouts conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole