**Lower Body Strength Circuits Class**
This 45-minute lower body strength session emphasizes building strength with just one substantial weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a warm-up, two strength circuits, and a cool-down, all without jumping, making it simple to adjust according to your fitness level (just switch to a lighter weight if necessary). This workout is perfect for everyone!
If you like this class, don’t forget to explore the upper body variation, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– A singular heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Overview:
We’ll kick things off with a guided warm-up, concentrating on mobility and integrating dynamic movements to prepare your body. Following that, we’ll proceed into two distinct circuits.
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise lasts for 45 seconds, with 10 seconds allotted for rest/transition between exercises. Once all exercises in a circuit are completed, you’ll receive 30 seconds of rest before repeating the circuit.
– **Circuit 1**: Four sets will be completed (two on the right side, two on the left).
– **Circuit 2**: Three sets will be performed.
Between the two circuits, there’s a one-minute recovery period. Feel free to pause the video and take additional time if necessary. Always listen to your body and adjust or stop as needed.
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 around thighs):
– Hip Bridge (one heel elevated)
– Modified Side Plank with Top Knee Abductions
– Squat Pulse x2, Tap
– Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
– Sumo Squat with Push Offs x4
– Back Lunge to Knee Drive, Squat
– Curtsy Lunge to Knee Drive, Squat
– Squat Clean x2, Get Up
– Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you find this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole