**Lower Body Strength Circuits Class**
This 45-minute session is dedicated to strengthening the lower body using just one heavy weight (be it a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, designed to be low-impact with no jumps involved. It’s also easily adaptable—simply opt for a lighter weight if necessary—making it appropriate for all fitness levels.
If you appreciate this class, don’t forget to explore the upper body variant, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week!
### Equipment Needed:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We kick off with a guided warm-up emphasizing mobility and dynamic movements to prepare your body. Following that, we dive into two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** comprises five exercises.
Every exercise is carried out for 45 seconds, with a 10-second rest or transition period in between. Once all exercises in a circuit are completed, you’ll take a 30-second break prior to repeating the circuit.
– **Circuit 1** is repeated four times (twice on the right side and twice on the left).
– **Circuit 2** is repeated three times.
You’ll have a 1-minute recovery in between both circuits, but feel free to pause the video for additional rest if necessary. Always pay attention to what your body tells you and modify or stop whenever needed. The class concludes with a guided cool-down and stretching session.
### 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 have a great time with this lower body strength class! All my lower body workouts can be found organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole