**Lower Body Strength Circuits Class**
This 45-minute lower body strength session is crafted to challenge and enhance strength by utilizing just one heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The session comprises a guided warm-up and cool-down, ensuring a low-impact experience with no jumping involved. Modifications are straightforward—use a lighter weight if necessary—making this workout suitable for every fitness level.
If you appreciate this class, don’t forget to explore the upper body variant, 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 around mobility and dynamic movements to prepare your body. Following that, we’ll jump into two distinct circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Every exercise lasts for 45 seconds, succeeded by 10 seconds for rest or transition. After completing all exercises in a circuit, you’ll enjoy a 30-second break before repeating the circuit. Circuit 1 is performed four times (twice on the right side, twice on the left), and Circuit 2 is completed three times.
You’ll have a 1-minute recovery between the two circuits, but feel free to pause the video and take additional time if necessary. Always pay attention to your body and adjust or stop as needed. 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 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, Push Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you find enjoyment in this lower body strength class! You can access all my lower body workouts arranged [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole