**Lower Body Strength Circuits Class**
This 45-minute session concentrated on lower body strength emphasizes enhancing power using just one substantial weight (a dumbbell or kettlebell) and an optional resistance band loop. The class incorporates a structured warm-up and cool-down, targeting low-impact routines with no jumping required. It’s easily adjustable—opting for a lighter weight is encouraged—making it suitable for all fitness levels.
If you find this class enjoyable, be sure to explore the upper body version coming to [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Required:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Outline:
We’ll kick off with a warm-up aimed at enhancing mobility, featuring dynamic movements designed to prepare your body. The workout is structured into two circuits:
– **Circuit 1**: Four exercises
– **Circuit 2**: Five exercises
Each exercise is executed for 45 seconds, with a 10-second rest/transition interval in between. Upon finishing all exercises in a circuit, you’ll take a 30-second break before repeating the circuit.
– **Circuit 1**: You will perform four sets (two per side).
– **Circuit 2**: You will perform three sets.
A one-minute recovery time is allocated between the two circuits. Feel free to pause the video for extra time as needed. Always tune into your body and make adjustments or take breaks as required.
We’ll conclude the class with a guided cool-down and stretching session.
### Workout Overview:
– **01:44** – Warm-Up & Mobility
– **08:49** – Circuit Workout
#### Circuit 1 (with resistance band positioned 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 have a great time with this lower body strength class! You can access all my lower body workouts neatly organized [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole