**Lower Body Strength Circuits Class**
This 45-minute class focusing on lower body strength is intended to enhance power by utilizing a single heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping required, making it simple to adjust by using a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you find this class enjoyable, don’t forget to check out the upper body counterpart, which will be available on my [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 kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. The workout consists of two circuits:
– **Circuit 1** encompasses four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition time. After finishing the circuit, you’ll take a 30-second break before repeating it.
– **Circuit 1** will be repeated four times (twice on the right side, twice on the left).
– **Circuit 2** will be repeated three times.
There will be a one-minute recovery between the two circuits, but you can pause the video and take additional time if needed. Always pay attention to your body and modify or stop as required. 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 to Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you enjoy this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole