**Lower Body Strength Circuits Class**
This 45-minute session emphasizes strengthening the lower body using a single heavy weight (such as a dumbbell or kettlebell) along with an optional resistance band loop. Crafted to be low-impact and free of jumping, the class can be easily adjusted by opting for a lighter weight as necessary. As usual, the class features a guided warm-up and cool-down, making it appropriate for participants of every fitness level.
If you appreciate this session, don’t forget to explore the upper body counterpart, which will be accessible 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 kick off with a guided warm-up aimed at enhancing mobility and incorporating dynamic movements to prepare your body. The workout is organized into two circuits:
– **Circuit 1** includes four exercises.
– **Circuit 2** encompasses five exercises.
Each exercise lasts for 45 seconds, followed by a 10-second break/transition period. Once all exercises in a circuit are completed, you’ll have a 30-second rest before repeating the circuit.
– You will execute **four sets** of Circuit 1 (two on each side).
– You will execute **three sets** of Circuit 2.
There will be a 1-minute recovery period between the two circuits. Please feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as needed.
The class will conclude with guided cool-down and stretching exercises.
### 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 Knee Drive, Squat
3. Curtsy Lunge Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you have a great time with this lower body strength class! You can find all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole