**Lower Body Strength Circuits Class**
This 45-minute lower body strength circuits session is aimed at putting your muscles to the test using just one heavy weight (either a kettlebell or dumbbell) along with an optional resistance band loop. The class features a complete guided warm-up and cool-down, and is low-impact with no jumping involved. It’s easily adaptable—just opt for a lighter weight if necessary—making it accessible for all fitness levels.
If you like this class, don’t forget to explore the upper body version, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– **One heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Structure:
We’ll kick things off with a mobility-focused warm-up that includes dynamic movements to prepare your body for the workout. After that, we’ll transition into two separate circuits.
– **Circuit 1** consists of four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is carried out for 45 seconds, followed by a 10-second rest or transition period. After finishing all exercises in a circuit, you’ll have a 30-second break before repeating the circuit.
– **Circuit 1** is performed four times (twice on the right side, twice on the left).
– **Circuit 2** is performed three times.
You’ll benefit from a one-minute recovery between the two circuits, but feel free to pause the video and take extra time if necessary. Always pay attention to your body and modify or stop as needed.
We’ll conclude the session 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 elevated)
2. Modified Side Plank with Top Knee Lifts
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 this lower body strength class enjoyable! You can access all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole