**Lower Body Strength Circuits Class**
This 45-minute session for lower body strength is designed to enhance power using solely one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. As always, this class features a guided warm-up and cool-down. There’s no jumping required, and the exercises can be easily adjusted—simply opt for a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you like this class, don’t forget to look for the upper body edition, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– One heavy weight (I’m utilizing a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Outline:
We’ll start with a guided warm-up, concentrating on mobility and incorporating dynamic movements to prepare your body. Following that, we’ll transition into two distinct circuits.
– **Circuit 1** includes four exercises.
– **Circuit 2** comprises five exercises.
Each exercise is executed for 45 seconds, with a 10-second interval for rest or transitions. Once all exercises in a circuit are completed, 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 recovery break between the two circuits. Feel free to pause the video and take additional time if necessary. Always pay attention to your body and modify or stop as required.
We’ll conclude the class with a guided cool-down and stretch.
### Workout Overview:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (with resistance band positioned around thighs):
1. Hip Bridge (one heel elevated)
2. Modified Side Plank with Top Knee Lifts
3. Squat Pulse x2, Tap
4. Single-Leg Deadlift (staggered, floating)
**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 explore all my lower body workouts categorized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole