**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuits session is crafted to push your muscles using just one substantial weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a structured warm-up and cool-down, with no jumping required, allowing for easy modifications by simply adjusting the weight. Regardless of whether you’re a novice or more seasoned, this workout is appropriate for everyone!
If you like this class, make sure to check out the upper body variant, which will be available on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Overview:
We’ll begin with a guided warm-up concentrating on mobility and dynamic movements to prepare your body. Following that, we’ll engage in two distinct circuits:
– **Circuit 1** comprises four exercises.
– **Circuit 2** contains five exercises.
Each exercise will be done for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, you’ll have a 30-second rest before repeating the circuit.
– **Circuit 1** will be executed four times (twice on the right side, twice on the left).
– **Circuit 2** will be conducted three times.
You’ll receive a 1-minute rest between the two circuits, but feel free to pause the video and take additional time if needed. Always pay attention to your body, and modify or stop as necessary. We’ll conclude the class with a cool-down and stretch to aid your muscle recovery.
### 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 with Knee Drive, Squat
3. Curtsy Lunge with 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 discover all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole