**Lower Body Strength Circuits Class**
This 45-minute class focusing on lower body strength circuits is crafted to engage your legs and glutes using a single heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The session features a guided warm-up and cool-down, and there’s no jumping required, allowing for easy adjustments with a lighter weight if necessary. This workout caters to all fitness levels!
If you appreciate this class, don’t forget to explore the upper body variant, which will be released 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 Structure:
We’ll kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we’ll dive into two distinct circuits of exercises.
– **Circuit 1** comprises four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for 45 seconds, followed by 10 seconds of rest or transition. Once all exercises in a circuit are completed, you’ll rest for 30 seconds before cycling back through the circuit.
– **Circuit 1** is executed four times (twice for the right side, twice for the left).
– **Circuit 2** is performed three times.
You’ll have a one-minute recovery between the two circuits, but feel free to pause the video and take extra time if necessary. Always tune into your body and adjust or take breaks as needed.
We’ll conclude the session 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 with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you thoroughly enjoy this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole