**Lower Body Strength Circuits Class**
This 45-minute class is tailored to strengthen your lower body, utilizing a single heavy weight (a dumbbell or kettlebell works well) along with an optional resistance band loop. The session includes a guided warm-up and cool-down, with no jumping required, making it simple to modify by switching to a lighter weight if needed. It’s an excellent workout suitable for any fitness level!
If you like this class, don’t forget to explore the upper body version, which will be released 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’ll kick off with a guided warm-up that emphasizes mobility, incorporating dynamic movements to generate heat in the body. Once we’re warmed up, we’ll transition into two distinct circuits of exercises.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for 45 seconds, followed by a 10-second rest or transition period. After completing all the exercises in a circuit, you’ll rest for 30 seconds before going through the circuit again.
– **Circuit 1** is performed four times (twice on the right side and twice on the left).
– **Circuit 2** is repeated three times.
Between the two circuits, you will enjoy a one-minute break. 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’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 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 with 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 love this lower body strength class! You can access all of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole