**Lower Body Strength Circuits Class**
This 45-minute lower body strength session is crafted to focus on your legs and glutes utilizing a single heavy weight (either a dumbbell or kettlebell works) and an optional resistance band loop. The session features a guided warm-up and cool-down, and since it doesn’t involve any jumping, you can easily modify the workout by opting for a lighter weight if necessary. It’s an exercise routine appropriate for all fitness abilities!
If you find this class enjoyable, make sure to check out the upper body version, which will be launched on [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 begin with a guided warm-up geared towards mobility and dynamic movements to prepare your body. Following that, we’ll engage in two distinct circuits.
– **Circuit 1** involves four exercises.
– **Circuit 2** consists of five exercises.
Each exercise lasts for 45 seconds, with a 10-second rest or transition period between moves. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1** will be executed four times (twice on the right side, twice on the left side).
– **Circuit 2** will be performed three times.
You’ll have a 1-minute recovery period between the two circuits. Feel free to pause the video and take additional time if necessary. Always listen to your body and adjust or halt the workout 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 lifted)
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 find joy in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole