**Lower Body Strength Circuits Class Overview**
This 45-minute class focuses on lower body strength, utilizing a single heavy weight (whether a dumbbell or kettlebell) along with an optional resistance band loop. The session includes a structured warm-up and cool-down and is designed to be low-impact, without any jumping. It’s easily adjustable—just opt for a lighter weight if necessary—making it accessible for all fitness levels.
If you find this class enjoyable, don’t miss out on the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
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### **Class Equipment:**
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
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### **Class Structure:**
We kick off with a warm-up that emphasizes mobility, featuring dynamic movements to progressively increase body warmth. Following the warm-up, we transition into two separate circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** includes five exercises.
Every exercise is done for **45 seconds**, with **10 seconds of rest/transition** in between exercises. After finishing all exercises in a circuit, you’ll take a **30-second** break before repeating the circuit.
– **Circuit 1** is repeated **four times** (twice on the right side and twice on the left).
– **Circuit 2** is repeated **three times**.
You’ll have a **1-minute break** between the two circuits, but don’t hesitate to pause the video for additional rest if needed. Always pay attention to your body and modify or stop as required.
The class wraps up with a guided cool-down and stretch to aid in your recovery.
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### **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. (Bodyweight) Bear Plank Knee Taps
**41:04** – Cool Down & Stretch
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I hope you have a great time with this lower body strength class! You can find all my lower body workouts neatly arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole