**Lower Body Strength Circuits Class**
This 45-minute session for lower body strength emphasizes developing power using just a single heavy weight (like a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, with no jumping, allowing for easy modifications by simply choosing a lighter weight if needed. It’s an excellent workout suitable for all fitness levels!
If you appreciate this class, make sure to explore the upper body version, which will be posted on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Overview:
We kick off with a guided warm-up aimed at enhancing mobility and dynamic movements to prepare the body. The workout comprises two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is carried out for 45 seconds, followed by 10 seconds for rest/transition. Upon finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is repeated three times.
You’ll have a one-minute break between the circuits, but feel free to pause the video and take longer if necessary. Always heed your body’s signals and adjust or pause as needed. We conclude the session with a guided cool-down and stretch.
### Workout Outline:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band around thighs):
1. Hip Bridge (elevating one heel)
2. Modified Side Plank, Top Knee Abductions
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, hovering)
**Circuit 2**:
1. Sumo Squat, Push Offs x4
2. Back Lunge Knee Drive, Squat
3. Curtsy Lunge 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 discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole