**Lower Body Strength Circuits Class**
This 45-minute class focusing on lower body strength emphasizes developing power using just one substantial weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class is constructed to be low-impact without any jumping, making it suitable for all fitness levels. You can easily adjust the intensity of the workout by opting for a lighter weight if required. As always, the session includes a guided warm-up and cool-down to guarantee a comprehensive workout experience.
If you like this class, make sure to explore the upper body version, which will be available on my [Patreon](https://www.patreon.com/nicolepearce) this week!
### Equipment Needed:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We commence with a guided warm-up centering on mobility and dynamic movements to prepare your body. Following that, we engage in two distinct circuits of exercises.
– **Circuit 1:** Contains four exercises.
– **Circuit 2:** Contains five exercises.
Each exercise lasts for 45 seconds with a 10-second rest/transition period in between. After finishing all exercises in a circuit, you’ll have a 30-second break before repeating the circuit.
– **Circuit 1:** You’ll perform four sets (two on the right side, two on the left).
– **Circuit 2:** You’ll carry out three sets.
There will be a one-minute recovery interval between the two circuits. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals and adjust or stop as needed. We 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, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you find enjoyment in this lower body strength class! You can locate all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole