**Lower Body Strength Circuits Class Overview**
This 45-minute lower body strength session is tailored to enhance power and stamina using a single heavy weight (either a dumbbell or kettlebell) along with an optional resistance band loop. The class features a guided warm-up and cool-down, and since there is no jumping, it’s easy to modify simply by changing the weight. This workout is appropriate for every fitness level, whether you’re just starting out or are more seasoned!
If you like this session, don’t forget to check out the upper body version, which will be accessible on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Class Details
**Equipment Needed:**
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure
We will kick off with a guided warm-up that emphasizes mobility and dynamic movements to prepare your body. Following that, we’ll get into two distinct circuits:
– **Circuit 1** comprises four exercises.
– **Circuit 2** consists of five exercises.
Each exercise is carried out for 45 seconds, allowing for 10 seconds of rest or transition time between movements. After finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1** will be performed four times (twice on the right side, twice on the left).
– **Circuit 2** will be completed three times.
You’ll have a one-minute recovery between the two circuits. Feel free to pause the video and extend your rest if necessary. Always heed your body’s signals and modify or halt if you need to.
The class wraps up 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 with Push-Offs x4
2. Back Lunge with Knee Drive, Squat
3. Curtsy Lunge with Knee Drive, Squat
4. Squat Clean x2, Get Up
5. (Bodyweight) Bear Plank Knee Taps
– **41:04** – Cool Down & Stretch
### Final Thoughts
I hope you find this lower body strength class enjoyable! For additional lower body workouts, you can browse them all organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole