**Lower Body Strength Circuits Class**
This 45-minute class focusing on lower body strength circuits is aimed at pushing your muscles using just one heavy weight (a dumbbell or kettlebell) and an optional resistance band loop. It features a warm-up and cool-down session, with no jumping movements involved, allowing easy modifications by simply choosing a lighter weight. This workout is appropriate for individuals of all fitness levels!
If you like this class, make sure to look for the upper body edition, which will be released on my [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Overview
**Equipment Required:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional resistance band loop
We’ll start the session with a warm-up aimed at enhancing mobility, utilizing dynamic movements to get your body prepared. Following that, we will proceed to two distinct circuits of exercises.
– **Circuit 1** is comprised of four exercises.
– **Circuit 2** includes five exercises.
Each exercise lasts for 45 seconds, with a 10-second rest or transition period in between. After finishing all exercises in a circuit, you will take a 30-second break before repeating the circuit.
– **Circuit 1** will be executed four times (twice for the right side, twice for the left).
– **Circuit 2** will be performed three times.
You will have a one-minute recovery time between the circuits, but feel free to pause the video and take additional time if needed. Always pay attention to your body and modify or halt as necessary.
We will conclude the class with a guided cool-down and stretching session.
### 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 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 fun with this lower body strength class! You can discover all my lower body workouts organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole