**Lower Body Strength Circuits Class**
This 45-minute lower body strength session aims to enhance strength utilizing just one heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. The class features a structured warm-up and cool-down, and is low-impact without any jumping. It’s also simple to adjust—just opt for a lighter weight if necessary—making it appropriate for all fitness levels.
If you like this class, don’t forget to explore the upper body counterpart, which will be available 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 Overview:
We’ll kick off with a guided warm-up centered on mobility, featuring dynamic movements to prepare your body. Following that, we’ll transition into two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** comprises five exercises.
Each exercise lasts for 45 seconds, with 10 seconds allocated for rest or transitions. After finishing the circuit, you’ll have a 30-second break before repeating it.
– **Circuit 1** gets repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is conducted three times.
You’ll enjoy a one-minute recovery between the two circuits, but feel free to pause the video and take additional time as needed. Always pay attention to your body and modify or halt as necessary.
We’ll 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 raised)
2. Modified Side Plank with Abductions of Top Knee
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 appreciate this lower body strength class! You can find all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole