**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuits session is crafted to engage your muscles utilizing just one heavy weight (a dumbbell or kettlebell will suffice) along with an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping involved, allowing for easy modifications by simply opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If this class piques your interest, don’t forget to explore the upper body edition, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **Single heavy weight** (I’m utilizing a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Overview:
We’ll kick off with a guided warm-up concentrating on mobility, including dynamic movements to prepare your body. Following that, we’ll transition into two distinct circuits of exercises.
– **Circuit 1** features four exercises.
– **Circuit 2** has five exercises.
Each exercise will be executed for **45 seconds**, with **10 seconds for rest/transition time** between each exercise. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– You’ll perform **four sets of Circuit 1** (two sets on the right side, two on the left).
– You’ll complete **three sets of Circuit 2**.
In between the two circuits, you’ll have a **1-minute recovery** interval. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop as needed.
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 (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, 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 enjoyment in this lower body strength class! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole