**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength circuits class aims to enhance strength using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, and since it avoids jumping, it’s simple to modify by changing the weight. It’s an excellent workout suitable for all fitness levels!
If you appreciate this class, don’t forget to explore my upper body version, which will be released 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 Structure:
We will begin with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following this, we will engage in two distinct circuits:
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is carried out for 45 seconds, with 10 seconds allocated for rest or transition in between. After finishing all exercises in a circuit, you’ll take a 30-second rest before repeating the circuit.
– You’ll perform **four sets of Circuit 1** (two on the right side, two on the left side).
– You’ll execute **three sets of Circuit 2**.
Between the circuits, there will be a one-minute recovery phase. Feel free to pause the video and take additional time if necessary. Always pay attention to your body, and make modifications or stop as you see fit.
We will 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 to Knee Drive, Squat
3. Curtsy Lunge to 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 class enjoyable! You can locate all of my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole