**Lower Body Strength Circuits Class**
This 45-minute lower body strength session aims to challenge and develop your lower body muscles utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down and is easily adjustable according to your fitness level—just opt for a lighter weight if necessary. Additionally, there’s no jumping required, making it suitable for all fitness levels!
If you like this session, make sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Outline:
We’ll kick off with a guided warm-up emphasizing mobility, integrating dynamic movements to prepare your body. The workout comprises two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition. After all exercises in a circuit are completed, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
Between the two circuits, there will be a 1-minute recovery interval. Feel free to pause the video and take additional time if necessary. Always be aware of your body and make modifications or take breaks when needed.
We’ll conclude the class with a guided cool-down and stretch.
### Workout Details:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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 to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you enjoy this lower body strength session! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole