**Lower Body Strength Circuits Class**
This 45-minute lower body strength session emphasizes developing strength with just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class is crafted to be low-impact, without any jumping, making it easily adaptable by opting for a lighter weight. As always, the session features a guided warm-up and cool-down, making it appropriate for all fitness levels.
If you like this class, be sure to explore the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Overview
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
We initiate the class with a guided warm-up, concentrating on mobility and dynamic movements to prepare your body. Following that, we engage in the primary workout, which is composed of two circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is executed for 45 seconds with 10 seconds allocated for rest or transitions between moves. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You’ll have a one-minute recovery between the two circuits, but you are welcome to pause the video and take additional time if needed. Always listen to your body and adjust or stop as appropriated. The class wraps up with a guided cool-down and stretch.
### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1 (with resistance band positioned 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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you find enjoyment in this lower body strength class! You can view all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole