**Lower Body Strength Circuits Class Overview**
This 45-minute class centered on lower body strength emphasizes developing strength and stability utilizing just one heavy weight (a dumbbell or kettlebell is ideal) along with an optional resistance band loop. The session features a guided warm-up and cool-down, with no jumping included, making it easily adjustable to fit your fitness level—simply choose a lighter weight if necessary. This workout is appropriate for all fitness levels!
If you like this class, don’t forget to explore the upper body version, which will be available this week on [Patreon](https://www.patreon.com/nicolepearce).
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### **What You’ll Need for Class**
– **Equipment:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
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### **Class Structure**
We’ll kick off with a guided warm-up, concentrating on mobility and including dynamic movements to prepare your body. Next, we’ll jump into two circuits of exercises:
– **Circuit 1:** Four exercises
– **Circuit 2:** Five exercises
Every exercise lasts for **45 seconds**, followed by **10 seconds of rest or transition time**. After finishing all exercises in a circuit, you’ll rest for **30 seconds** before repeating the circuit.
– **Circuit 1:** Done four times (two sets on the right side, two sets on the left side).
– **Circuit 2:** Done three times.
You’ll have a **1-minute recovery period** between the two circuits. Feel free to pause the video and take extra rest if necessary. Always pay attention to your body and modify or stop as you see fit.
The class ends with a guided cool-down and stretch to assist your body’s 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 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**
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I hope you find this lower body strength class enjoyable! For additional lower body workouts, check out my complete collection [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole