**Lower Body Strength Circuits Class**
This 45-minute class is centered around enhancing lower body strength with just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The session includes a guided warm-up and cool-down, and it does not involve jumping, making it easily adjustable by opting for a lighter weight. It’s suitable for individuals at all fitness levels!
If you find this class enjoyable, be sure to explore the upper body equivalent, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Overview:
We will start with a guided warm-up aimed at enhancing mobility, featuring dynamic movements to help raise the body temperature. Following that, we’ll move into two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** includes five exercises.
Each exercise is conducted for 45 seconds, with a 10-second rest or transition period in between. After finishing the circuit, take a 30-second rest before repeating it.
– **Circuit 1** is done four times (twice for the right side, twice for the left).
– **Circuit 2** is performed three times.
You will receive a one-minute recovery between the two circuits, but don’t hesitate to pause the video and take additional time if needed. Always listen to your body and make modifications or stop as necessary.
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 resistance band around thighs):
1. Hip Bridge (lifting one heel)
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 find enjoyment in this lower body strength class! You can access all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole