**Lower Body Strength Circuits Class**
This 45-minute lower body strength session is crafted to enhance strength and stability utilizing just one heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, without any jumping, allowing for easy modifications by opting for a lighter weight. It’s an excellent workout suitable for every fitness level!
If you like this class, don’t miss the upper body edition, which will be released on [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 start with a guided warm-up, focusing on mobility and dynamic movements to prepare your body for the workout. The main 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 time. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before starting the circuit again.
– **Circuit 1**: You’ll perform four sets (two on the right side, two on the left).
– **Circuit 2**: You’ll do three sets.
There’s a one-minute recovery between the two circuits, but don’t hesitate to pause the video and take additional time if necessary. Always pay attention to your body and adapt or halt as needed. We’ll 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 (one heel lifted)
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 this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole