**Lower Body Strength Circuits Class**
This 45-minute lower body strength session emphasizes enhancing strength with a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and a cool-down, and since there are no jumping exercises, it’s easy to switch to a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, don’t forget to explore the upper body version, 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 start with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. The workout includes two circuits:
– **Circuit 1**: 4 exercises
– **Circuit 2**: 5 exercises
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is done four times (twice on the right side and twice on the left).
– **Circuit 2** is repeated three times.
Between the circuits, there’s a one-minute recovery time. Don’t hesitate to pause the video if you need extra time. Always pay attention to your body and feel free to modify or stop whenever necessary. We wrap up the class with a guided cool down and a stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with band around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, 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 have a great time in this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole