**Lower Body Strength Circuits Class**
This 45-minute lower body strength session aims to challenge and sculpt your muscles using just one heavy weight (either a dumbbell or kettlebell) and an optional resistance band loop. The class features a guided warm-up and cool-down, is low-impact with no jumping, and can be easily modified with a lighter weight. It’s a fantastic choice for all fitness levels!
If you liked this class, don’t miss out on the upper body version, which will be released on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– **Single heavy weight** (I’m using a 20 lb dumbbell)
– **Optional:** Resistance band loop
### Class Outline:
We’ll start with a guided warm-up that emphasizes mobility, using dynamic movements to raise the body’s temperature. Following that, we’ll move into two distinct circuits.
– **Circuit 1** comprises four exercises.
– **Circuit 2** comprises five exercises.
You’ll execute each exercise for 45 seconds, with 10 seconds of rest/transition time between movements. After finishing all exercises in a circuit, you’ll rest for 30 seconds before repeating it.
– **Circuit 1** will be performed four times (twice on the right side, twice on the left).
– **Circuit 2** will be done three times.
Between the circuits, you’ll have a one-minute recovery break. You’re welcome to pause the video and take additional time if you need. Always pay attention to your body and adjust or stop as required.
We’ll conclude the session with a guided cool-down and stretch to aid in muscle recovery.
### Workout Schedule:
– **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. Bear Plank Knee Taps (bodyweight)
– **41:04** – Cool Down & Stretch
I hope you love this lower body strength class! You can find all my lower body workouts sorted [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole