**Lower Body Strength Circuits Class**
This 45-minute session targets lower body strength utilizing a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping movements, allowing for easy modifications by opting for a lighter weight if necessary. It’s an excellent workout suitable for all fitness levels!
If you like this session, don’t miss the upper body version, which will be released 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’ll kick things off with a guided warm-up emphasizing mobility, featuring dynamic movements to prepare your body. The workout comprises two circuits:
– **Circuit 1** has four exercises.
– **Circuit 2** includes five exercises.
Each exercise is done for 45 seconds, with a 10-second rest/transition interval between moves. Once all exercises in a circuit are completed, a 30-second rest follows before repeating the circuit.
– **Circuit 1** will be performed four times (twice on the right side, twice on the left).
– **Circuit 2** will be conducted three times.
You’ll take a one-minute break between the two circuits, but feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or halt as needed. The class wraps up with a guided cool-down and stretching routine.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (elevate one heel)
2. Modified Side Plank with Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered stance, hovering)
**Circuit 2**:
1. Sumo Squat with Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge 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 session enjoyable! You can explore all my lower body workouts conveniently organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole