**Lower Body Strength Circuits Class**
This 45-minute class focusing on lower body strength is intended to enhance strength and endurance utilizing only one heavy weight (a dumbbell or kettlebell) along with an optional resistance band loop. The session is low-impact, avoiding any jumping, and includes a structured warm-up as well as a cool-down. It’s easily adjustable by opting for a lighter weight, ensuring accessibility for all fitness levels.
If you appreciate this class, make sure to explore the upper body edition, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Summary:
We will start with a guided warm-up concentrating on mobility and dynamic movements to prepare the body. Following that, we’ll transition into two distinct circuits:
– **Circuit 1** comprises four exercises.
– **Circuit 2** comprises five exercises.
Every exercise is executed for 45 seconds, followed by 10 seconds of rest or transition time. After completing all exercises in a circuit, you’ll rest for 30 seconds before repeating the circuit.
– **Circuit 1** will be repeated four times (twice on the right side, twice on the left).
– **Circuit 2** will be repeated three times.
You’ll enjoy a one-minute recovery in between the two circuits, but you are welcome to pause the video and take additional time if necessary. Always heed your body and feel free to modify or stop when required. We will conclude the session 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 Upper 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 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