**Lower Body Strength Circuits Class**
This 45-minute session focusing on lower body strength is structured to enhance both strength and endurance, utilizing just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping movements, allowing for easy modifications. To adjust the intensity, opt for a lighter weight. This workout caters to all fitness levels!
If you like this session, don’t miss the 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’ll start with a guided warm-up emphasizing mobility, integrating dynamic movements to get your body ready. Following that, we’ll engage in two distinct circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for 45 seconds, with a 10-second rest or transition period in between. Once all exercises in a circuit are completed, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You’ll have a 1-minute recovery break between the two circuits, but 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 (with 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, Push Offs x4
2. Back Lunge to Knee Drive, Squat
3. Curtsy Lunge to Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you enjoy this lower body strength session! You can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole