**Lower Body Strength Circuits Class Overview**
This 45-minute session concentrates on enhancing lower body strength using a singular heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a comprehensive warm-up and cool-down, designed to be low-impact with no jumping involved. It’s easily adaptable, so feel free to select a lighter weight if necessary. This workout caters to all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be accessible on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Details
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
We’ll kick off with a guided warm-up, concentrating on mobility and integrating dynamic movements to prepare your body. Following that, we’ll progress into two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** features five exercises.
Each exercise will be done for 45 seconds, with 10 seconds allocated for rest or transition between moves. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** will be done four times (twice on the right side, twice on the left).
– **Circuit 2** will be completed three times.
You’ll enjoy a one-minute recovery between the two circuits. Feel free to pause the video and take additional time if needed—always listen to your body and adjust or stop as required. We’ll conclude the class with a cool-down and stretching session.
### Workout Breakdown
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (one heel raised)
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
I hope you enjoy this lower body strength class! You can explore all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole