**Lower Body Strength Circuits Class**
This 45-minute class dedicated to lower body strength emphasizes strength-building with a single heavy weight (either a dumbbell or kettlebell) and optionally a resistance band loop. The session includes a structured warm-up and cool-down, and it avoids jumping, allowing for modifications by simply opting for a lighter weight. It’s appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body counterpart, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) later this week.
### Equipment Needed:
– One heavy weight (I’ll be using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Overview:
We’ll kick off with a warm-up aimed at enhancing mobility, using dynamic movements to prepare your body. Afterwards, we’ll progress into two unique circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** contains five exercises.
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition time. Once all exercises in a circuit are completed, you’ll take a 30-second break before repeating the circuit.
– You will complete **four sets** of Circuit 1 (two on the right side and two on the left).
– You will complete **three sets** of Circuit 2.
There’s a one-minute rest between the circuits, but feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop when needed. We’ll conclude the class with a guided cool-down and stretching session.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (Band Around Thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
#### Circuit 2:
1. Sumo Squat, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge 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 conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole