**Lower Body Strength Circuits Class Overview**
This 45-minute session focuses on enhancing strength and endurance using only one heavy weight (dumbbell or kettlebell) and an optional resistance band loop. The class caters to every fitness level, with no jumping exercises, and straightforward modifications (just opt for a lighter weight if necessary). As always, a guided warm-up and cool-down are included to promote a safe and effective workout.
If you appreciate this class, don’t forget to explore the upper body version, which will be launched 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 Structure:
We kick off with a guided warm-up centered on mobility and dynamic movements to prepare your body. Following that, we transition into the main workout, consisting of two circuits.
– **Circuit 1**: Four exercises, each performed for 45 seconds, with 10 seconds of rest/transition time between exercises. After executing all four exercises, take a 30-second rest before repeating the circuit. You’ll complete four sets of Circuit 1 (twice on the right side, twice on the left side).
– **Circuit 2**: Five exercises, also performed for 45 seconds each, with a 10-second rest/transition time. After finishing all five exercises, you’ll have a 30-second rest before repeating the circuit. You’ll complete three sets of Circuit 2.
Between the circuits, you’ll enjoy a one-minute recovery break. Feel free to pause the video and take additional time if necessary—always pay attention to your body and modify or take breaks as needed.
The class wraps up with a guided cool-down and stretch to aid in recovery.
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### Workout Breakdown:
**Warm-Up & Mobility**
– 01:44 – Begin with mobility exercises and dynamic movements to warm your body.
**Circuit 1** (with resistance band around thighs):
– Hip Bridge (one heel lifted)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push-Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
**Cool Down & Stretch**
– 41:04 – Conclude with a guided cool-down and stretching session.
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I hope you have fun with this lower body strength class! If you’re seeking more lower body workouts, you can find them all compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole