**Lower Body Strength Circuits Class**
This 45-minute lower body strength session aims to enhance strength and endurance using solely one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, without any jumping, allowing for easy modifications by simply changing the weight. It’s appropriate for all fitness levels!
If you like this class, don’t forget to check out the upper body variant, 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 concentrates on mobility and dynamic movements to prepare your body. After that, we transition into two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** includes five exercises.
Each exercise is performed for 45 seconds, followed by 10 seconds of rest or transition time between exercises. Upon completing all exercises in a circuit, you will enjoy a 30-second break before repeating the circuit.
– **Circuit 1** is done four times (twice on the right side and twice on the left).
– **Circuit 2** is completed three times.
You’ll have a one-minute recovery between the two circuits, but you’re welcome to pause the video and take extra time if required. Always pay attention to your body and make modifications or stop as needed. We’ll conclude the class with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
I hope you find enjoyment in this lower body strength class! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole