**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuits session is crafted to enhance strength utilizing just one heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and there’s no jumping required, making it straightforward to modify by opting for a lighter weight. It’s an excellent workout suitable for all fitness levels!
If you like this class, be sure to explore the upper body version, which will be released on [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 kick off with a guided warm-up, concentrating on mobility and engaging in dynamic movements to gradually increase warmth. Following the warm-up, we progress into two distinct circuits.
– **Circuit 1** features four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for 45 seconds, succeeded by 10 seconds of rest/transition time. After completing all exercises in a circuit, enjoy a 30-second rest prior to 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 between the two circuits. Feel free to pause the video and take additional time if necessary. Always heed your body’s signals and modify or stop as needed. The class wraps up with a guided cool-down and stretch.
### Workout Breakdown:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
**Circuit 1** (band around thighs):
1. Hip Bridge (one heel elevated)
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 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