**Lower Body Strength Circuits Class**
This 45-minute lower body strength session is crafted to assist you in enhancing your power using 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, and is low-impact with no jumping involved. It’s easily adjustable—simply opt for a lighter weight if necessary—making it ideal for all fitness levels.
If you appreciate this class, make sure to explore the upper body version, which will be launched on [Patreon](https://www.patreon.com/nicolepearce) this week.
### Equipment Needed:
– One heavy weight (I’m using a 20 lb dumbbell)
– Optional: Resistance band loop
### Class Structure:
We’ll kick off with a warm-up centered on mobility and dynamic movements to prepare your body for the workout. The main segment of the class entails two circuits:
– **Circuit 1** features four exercises.
– **Circuit 2** consists of five exercises.
Every exercise lasts for 45 seconds, with 10 seconds allotted for 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** is repeated four times (twice on the right side, twice on the left).
– **Circuit 2** is cycled through three times.
You’ll have a one-minute recovery period between the two circuits, but feel free to pause the video and take extra time if needed. Always listen to your body and adjust or stop as required.
We’ll wrap up 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 positioned around thighs):
1. Hip Bridge (one heel raised)
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
I hope you find enjoyment in this lower body strength class! You can locate all my lower body workouts compiled [here](https://pumpsandiron.com/workouts/lower-body-workouts/).
xo,
Nicole