**Lower Body Strength Circuits Class Overview**
In this 45-minute lower body strength session, the focus is on enhancing strength with just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. The structure includes a warm-up, two circuits of exercises, and a cool-down. This class is tailored to be low-impact with no jumping, making it suitable for varying fitness levels. You can easily adjust the intensity by changing the weight.
If you appreciate this class, don’t forget to explore the upper body variant, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **A single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional**: Resistance band loop
### Class Structure:
We start with a guided warm-up aimed at mobility and dynamic movements to prep your body. Following that, we proceed into two distinct circuits:
– **Circuit 1** includes four exercises.
– **Circuit 2** includes five exercises.
Each exercise is executed for **45 seconds**, with **10 seconds of rest/transition time** in between. After finishing all exercises in a circuit, you will take a **30-second** rest before cycling through the circuit again.
– **Circuit 1** will be completed four times (twice on the right side, twice on the left).
– **Circuit 2** will be done three times.
You will have a **1-minute recovery** between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as required.
The session wraps up with a guided cool-down and stretch.
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### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with band placed 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. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
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I hope this lower body strength class brings you joy! You can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
**xo, Nicole**